It has been known for quite some time that oatmeal has many health benefits. Porridge is not only an excellent source of plant-based protein and regulates blood sugar levels, but it also helps with all kinds of digestive problems.
Anyone who struggles with their gut health is well aware of the effects on overall well-being. But what can you do to get your gut flora back in shape? Can porridge really help? In this article, you will learn everything you need to know.
Organic porridge from VERIVAL - try it now!
Why is gut health so important?
The functions of the intestines go far beyond the digestion of food. It is through the intestines that important nutrients from food are transported into the blood, enabling our organs to perform their vital functions day after day. Moreover, the majority of immune cells are found in the intestines, which is why it is an indispensable part of the immune system.
If our gut health is out of balance, pathogens have an easy time of it. They can more easily penetrate our finely tuned system and ultimately make us ill. That's why it's especially important to take care of a healthy gut.
But what can you do when your digestion goes haywire? In the next section, you'll learn what remedies are available.
Does porridge help with indigestion?
Our great-grandmothers already knew about the beneficial effect of oats on the intestines. Whether you have diarrhea, irritable bowel syndrome or constipation, a bowl of porridge can help. Is there really something to this household remedy? In fact, science can prove that oats have a positive effect on bowel health. According to various studies, the intestinal flora benefits from regular consumption of the regional superfood.
For example, they increase the amount of bifidobacteria and lactobacilli in the intestines, which are essential for intestinal health. In short, they keep pathogens in check and help the intestines to release important nutrients into the blood. This also makes them essential for strengthening the immune system. (1)
With its beneficial effect, porridge can help to alleviate all kinds of digestive problems.
Dietary fiber for a healthy gut
Dietary fiber is an important ingredient of oat flakes that stimulates intestinal activity. Eating enough of it ensures that the food 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 fruit and vegetables, but also in oats, the second group is more likely to be found in whole grain products and legumes. Insoluble fiber swells in the stomach and therefore keeps you full for longer. In contrast, soluble fibers serve as food for intestinal bacteria and are also known as prebiotics.
How to take care of your gut health
To do something good for your sensitive gut, you should pay attention to what foods you eat and which ones you'd better 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, the symptoms of irritable bowel syndrome are particularly intense in the morning, and sufferers struggle with severe abdominal pain after getting up.
Since cortisol levels also rise in the morning and slowly decrease over the course of the day, the literature associates these increased symptoms with the stress hormone. It is assumed that people with irritable bowel syndrome have a higher increase and slower decrease in cortisol.
Skipping breakfast prevents the cortisol level from dropping as usual, keeping physiological stress high. This makes it all the more important not to skip the morning meal, because the right breakfast can effectively counteract digestive complaints of all kinds.
Bowel complaints are often most severe in the morning. That's why it's especially important to choose the right breakfast.
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 nut butter and additional fiber from fresh fruit, you have the ideal dish to protect your intestinal flora in no time.
Discover the healthy porridge variety from VERIVAL now!
For the preparation, you can either use milk or a plant-based milk alternative or mix the porridge in the classic way with water. With VERIVAL porridges, it's particularly quick and easy. The porridge of your choice just needs to soak in hot liquid for a few minutes and it's ready to eat.
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
