How sprouted grains benefit gut health

By Kourtney Johnson, RD

If you're constantly looking for ways to improve your health, you're in good company. With summer at our doorsteps and allergies and colds all around, you might be concerned about getting sick, or maybe you're focused on preventing chronic conditions such as diabetes or heart disease.

We've heard for a long time that exercising regularly, getting adequate sleep and eating a variety of healthy foods make a big difference in preventing illness, but it goes a bit deeper than that. It turns out that bacteria in the gut is the foundation of health.

Gut health has been a hot topic in recent years, and for good reason. Many studies have been done to better understand the role of intestinal microbiota — which is made up of over one thousand microbial species — on health and disease in humans.

A change in the microbiota influences organ-related diseases, though the mechanism between the gut and organs still isn't completely understood.

The variety of microbes in the gut is impacted by environmental factors, lifestyle, age and the foods you eat, with diet being one of the biggest influences.

Learn more about how the foods you eat, including sprouted grains, can help you have better gut health so you can stay healthy this summer and beyond!

How sprouted grains benefit gut health

Sprouted grains contain the bran, germ and endosperm. They're recognized as whole grains so long as the sprout isn't longer than the kernel and nutrients haven't been removed, according to the Cereals and Grains Association.

Grains are sprouted by soaking them in water until they start growing a sprout. The water temperature, air temperature and the amount of time grains are allowed to sprout are all controlled. Once sprouting occurs, they're drained and mixed together before being ground up. During the sprouting process, enzymes are released, and they break down protein and carbohydrates. This is why sprouted grains have increased digestibility.

One of the most important components of sprouted grains is the fiber, because it isn't digested and can increase the variety of bacteria in the gut.

Research shows that people who follow the Mediterranean Diet — which is high in fiber from foods like fruits, vegetables, whole grains, nuts and seeds — have an increased number of bacterial species (biodiversity) in their guts compared to people who follow a Western diet, which is significantly lower in fiber.

You can easily increase your fiber intake by adding Food For Life bread, English muffins, cereal and tortillas to your eating pattern. We offer a variety of Ezekiel 4:9 sprouted grains products, including Cinnamon Raisin Whole Grain Bread, Flax Sprouted Whole Grain Cereal and Sprouted Whole Grain Bread.

Increased digestibility of sprouted grains

While the digestibility of sprouted grains is impacted by enzymes, phytate (AKA phytic acid) also plays a role. In grains, phytate is located in the bran with the majority of the phosphorus found in any one food bound to it. Iron and zinc absorption is impaired in the presence of phytate, which can increase your risk of being deficient in these minerals.

The sprouting process breaks down antinutrients like phytate while the amount of vitamins, antioxidants and fiber is higher, leading to better digestibility. This is just one of the benefits Food For Life products provide over other whole grains on the market.

Benefits of prebiotics on gut health

Sprouted grains, fruits and vegetables contain prebiotics, which benefit the gut microbiota by triggering the growth of healthy bacteria. They can also change the environment of the gut by making it less acidic, which alters the composition of the microbiota.

The impact of a healthy gut on your overall health

The gut microbiota ferments dietary fiber, which creates short-chain fatty acids (SCFAs). These SCFAs regulate immune cell function by helping to train the immune system to tell the difference between good and bad microorganisms.

Having a variety of bacteria in your gut is associated with better health. For example, conditions like diabetes, inflammatory bowel disease and celiac disease have been seen in people with low diversity in gut bacteria.

Having a higher amount of different types of bacteria is thought to better protect against environmental influences since it increases the chance of your gut being able to compensate for certain bacteria that aren't present.

Foods to eat to improve your gut microbiota

In addition to sprouted grains, there are many foods that promote a healthy gut.

To consume probiotics, which benefit gut health, you might consider adding yogurt, kimchi, sauerkraut or kefir to your eating pattern.

For prebiotics, garlic, onions, bananas and asparagus are good options.

Consider trying the following recipes, some of which would pair well with Food For Life products.

• Avocado toast on Sesame Sprouted Whole Grain Bread
• Breakfast sandwich on Sprouted Whole Grain English Muffin
• Chicken Caesar Salad wrap on Sprouted Whole Grain Tortillas
• Eggplant Parmesan sandwiches on Sprouted Whole Grain Burger Buns
• Spicy Chickpea stew
• Black Bean Quinoa bowl
• Mixed Berry smoothie

Where to find Food For Life's sprouted grain products

Taking action to improve your gut health doesn't need to be complicated. Adding fiber-rich foods like fruits, vegetables and whole grains is an easy step to take while also increasing your chances of staying healthy.

If you'd like to add Food For Life's products to your eating pattern so you can benefit from the improved digestibility of sprouted grains, use the store locator to find out where they're available near you.