Whole Grains
The body is unable to degrade fiber by itself. Instead, gut bacteria ferment it as soon as it reaches the large intestine. As a result, acids are produced that nourish intestine-related cells and work to keep harmful bacteria out of the stomach.
Whole grains are rich in fiber and non-digestible carbohydrates like beta-glucan. These carbohydrates travel to the large intestine instead of being consumed in the small intestine to encourage the development of healthy bacteria in the gut.
According to research, whole grains also encourage the development of lactobacilli, Bacteroidetes, and Bifidobacteria in humans. These studies found that whole grains decreased inflammation and other heart disease risk markers while also promoting feelings of satiety.
However, some evidence indicates that gluten-containing grains (such as barley, wheat, and rye) may affect gut health in some individuals by raising intestinal permeability and inflammation. While this primarily relates to celiac disease patients or those with gluten sensitivity, further research is required to determine whether consuming gluten-containing grains may affect the gut flora in healthy individuals.
