Will cooking rice with whole grains cause indigestion? Nutritionists make it clear

Hello everyone! I am Fu Dad, a practicing physician, focusing on weight management and disease nutrition therapy for more than 20 years. Hope my answer is useful to you.

Now everyone's health awareness has improved, and many people know that it is good to eat some coarse grains regularly, so more and more people eat coarse grains at ordinary times.

Coarse grains are the staple food relative to fine staple foods such as white rice and flour, and include a wide range of whole grains, miscellaneous beans, and potatoes. In general, whole grains are rich in dietary fiber, vitamins and minerals, as well as a variety of beneficial plant compounds, such as anthocyanins, flavonoids, and terpenoids.

Among whole grains, whole grains have the highest nutritional value. In 2019, The Lancet released the most significant study ever published in the global diet field, clearly pointing out that eating less whole grains is one of the causes of many chronic diseases. It is recommended to eat more whole grains and less refined staples.

But many people worry that eating more whole grains is not easy to digest, and the gastrointestinal tract can't stand it. Indeed, whole grains give the impression of being relatively rough, and it should not be easy to digest when eating stabs in the throat. It is also for this reason that refined staple foods are now mainstream. However, whole grains, especially whole grains, are now much better processed than they used to be.

Take oatmeal for example. In the past, the taste of oats was difficult to swallow, so it was generally used as livestock feed. Only poor people who had no food would eat oats. The current oat grinding and grinding technology can accurately remove the husks, awns, roughness, and broken walls. It not only retains the nutritional value of oatmeal, but also not too rough, it tastes Q bomb Q bomb.

Therefore, the current coarse grains are still relatively easy to digest. Of course, it is still necessary to give the gastrointestinal tract a time to adapt. Don't change all refined staples to whole grains just because whole grains are good. The eating habits that have been developed for many years have changed suddenly, and the gastrointestinal tract may not be able to accept it. It's best to start by replacing a quarter of the fine staple with whole grains, mix them and cook them together. After getting used to it, gradually increase to one-third and one-half.

In addition, some whole grains, such as oat rice, brown rice, buckwheat, etc., are less likely to be cooked. It can be soaked in water for a few hours, and then cooked with rice and porridge. In this way, it is easier to digest and generally does not cause discomfort in the gastrointestinal tract.

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