It has been known for some time that oatmeal has a lot of health benefits. Porridge is not only an excellent source of plant protein and regulates blood sugar levels, but is also said to help with digestive complaints of all kinds.
Those who struggle with their intestinal health are well aware of the effects it has on their overall well-being. But what can be done to restore the intestinal flora? Can porridge actually help with this? In this post, you'll learn everything you need to know.
Why is gut health so important?
The functions of the intestine go far beyond the digestion of food. It transports important nutrients from food into the blood so that our organs can perform their vital tasks daily. In addition, the majority of immune cells are located in the intestine, which is why it is an indispensable part of the immune system.
If intestinal health is out of balance, pathogens have an easier time. They can more easily penetrate our finely tuned system and eventually make us sick. Therefore, it is particularly important to pay attention to maintaining a healthy intestine.
But what to do if digestion goes awry? In the next section, you'll find out what can help.
Does porridge help with indigestion?
Even our great-grandmothers knew about the beneficial effect of oatmeal on the intestines. Whether for diarrhea, irritable bowel, or constipation – a portion of oatmeal can help regulate this. Is there really anything to the effect of this home remedy? In fact, science can also prove that oatmeal has a positive effect on intestinal health . According to various studies carried out, the intestinal flora benefits from the regular consumption of this regional superfood.
For example, it increases the amount of bifidobacteria and lactobacilli in the gut, which are essential for gut health. In short, they keep pathogens at bay and help the gut release important nutrients into the blood. As a result, they are also significantly involved in strengthening the immune system. (1)
Fiber for a healthy intestine
An important ingredient in oatmeal that stimulates intestinal activity is fiber . If you eat enough of it, you ensure that the food slurry passes through the intestines faster. This can prevent unpleasant symptoms such as constipation or hemorrhoids.
A distinction is made between soluble and insoluble fiber. While the first group is mainly found in fruits and vegetables, but also in oats, the second group is more likely to be found in whole grains and legumes. Insoluble fiber swells in the stomach, providing a feeling of fullness for a longer period. On the other hand, soluble fiber serves as food for intestinal bacteria and is also known as prebiotics.
How to take care of your gut health
In order to do something good for your sensitive intestines, you should pay attention to which foods you eat and which ones to avoid.
| Positive effect on intestinal health | Negative effect on intestinal health |
| Fiber (e.g. oatmeal, flaxseed, whole grains, fruits, and vegetables) | Coffee, alcohol, and highly sweetened drinks |
| Plenty of liquid (especially water and unsweetened tea) | Highly processed foods and fast food |
| Unsaturated fatty acids (e.g. nuts, vegetable oils, avocado) | Saturated fatty acids from animal sources |
| Probiotic foods (e.g. natural yogurt, kefir) | Refined sugar |
The best breakfast for indigestion
For those with intestinal complaints, breakfast is often a particularly critical meal. For example, symptoms of irritable bowel are often most intense in the morning, and sufferers struggle with severe abdominal pain after getting up.
Since cortisol levels also increase in the morning and slowly decrease throughout the day, this increased symptomology is associated with the stress hormone in the literature. In people with irritable bowel syndrome, a higher increase and slower decrease in cortisol is suspected.
The absence of breakfast prevents cortisol levels from falling as usual, hence physiological stress remains high. Therefore, it is all the more important not to skip the morning meal, as the right breakfast can counteract digestive complaints of all kinds.
Since porridge has a soothing effect on digestive complaints, warm oatmeal is ideal as a feel-good breakfast. With healthy fats in the form of seeds, nuts, or nutmeg and additional fiber from fresh fruit, you'll have the perfect dish to protect your intestinal flora in no time.
For preparation, you can either use milk or a plant-based milk alternative, or mix the oatmeal very classically with water. With the Porridges from VERIVAL, this is particularly quick and easy. The oatmeal of your choice only needs to swell in hot liquid for a few minutes, and it is ready to enjoy.
Basic recipe: oatmeal
Ingredients
- 250 ml milk or a plant-based alternative for vegans (oat milk, almond milk, soy milk,...)
- 50 g oatmeal (grams of oatmeal)
- 1 pinch of salt
- 2 tsp agave syrup optional
- 1/2 tsp cinnamon of your choice
Preparation
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Boil the oatmeal with the pinch of salt and the sweetener of your choice in the milk or plant drink (preferably with constant stirring). Cooking the cereal flakes only with hot water is also a possible variant.
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Let the porridge steep for 3 minutes.
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Empty the porridge into a bowl and sprinkle with cinnamon.
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Enjoy!
Nutritional values
Source:
(1) Renee Korczak, Megan Kocher, Kelly S Swanson, Effects of oats on gastrointestinal health as assessed by in vitro, animal, and human studies, Nutrition Reviews , Volume 78, Issue 5, May 2020, Pages 343–363, https://doi.org/10.1093/nutrit/nuz064
