The #1 Whole Grain for Better Gut Health

Whole grains are the MVP of the carbohydrate family. They pack important nutrients like dietary fiber, protein, vitamins and minerals that play an important role in a healthy diet. Whole grains are well known for their heart-health benefits, but they provide a host of benefits for our gut, too.

Gastroenterologist Michael Schopis, M.D., shares more, including his top pick for better gut health: “Whole grains like rye, wheat and oats have all been shown to be very beneficial for gut health—improving the diversity of gut microbiota, stool frequency and increasing short-chain fatty acid production. Based on this data, I would say all whole grains are a great choice, but if I had to choose one, I would choose oats.”

Read on to find out why oats top the charts as the No. 1 whole grain to include in your diet for better gut health. 

Why Oats Are the #1 Whole Grain

They Support Good Gut Bugs  

One of the top reasons oats are such a phenomenal food for gut health, according to Schopis—they function as a prebiotic. Prebiotics are nonliving organisms that provide food for probiotics, those good bugs that live in your gut. Beta-glucan, a type of soluble fiber found in oats, contributes to the prebiotic function of oats. When fiber in oats is digested, it provides food for the probiotics in the microbiome, in turn supporting the functions they carry out. 

They Improve Gut-Brain Communication

Your mood is highly connected to the health of the microbiome, thanks to the gut-brain axis. Feeling off? The pickup you need could be found through feeding your gut. In fact, research suggests that the increase in short-chain fatty acids that are produced through the breakdown of dietary fiber may play a role in improving mood and disorders of the central nervous system. 

When SCFAs are produced, they support the intricately connected nervous, immune and endocrine systems that work together to keep you healthy, especially when exposed to stressors. Through this action, SCFAs also provide support for the blood-brain barrier, protecting the brain from harmful substances while simultaneously influencing mood. Natalie Rizzo, M.S., RDN, shares, “An important step in supporting a better mood is focusing on feeding your gut. Simple foods, like whole-grain oats, are an easy way to improve your mood and energy levels, in turn supporting a healthier you.”

They Offer Support for Immune Health 

A large portion of your immune system is housed within the microbiome, which means supporting gut health may be your ticket to fewer sick days. A recent scientific review explored the research on oats and immune health and found the wide variety of compounds found in oats— including dietary fiber, copper, iron, selenium and zinc—offered pretty impressive benefits when it came to immune health. Additionally, the phytonutrients found in oats have antioxidant properties that help scavenge free radicals (those bad guys that can make you sick over time). Rizzo writes, “Eating oats supports a healthy microbiome that can adapt to changes (like the annual cold and flu season) and keep you functioning at your prime.”

They Help Increase Satiety 

Fiber is a key factor that influences satiety, or the fullness factor that comes with eating. Foods like oats that are high in fiber take longer to digest, meaning they offer more staying power and keep you fuller for longer. Hannah Ackermann, RD, writes, “Unlike refined carbs, the fiber in whole grains isn’t broken down in your small intestine. Hours later, it reaches your large intestine, where beneficial gut bacteria ferment it. This delayed release of hormones several hours after eating whole grains is known as the “second meal effect.” Fiber in whole grains provides a lasting sense of satisfaction, helping you manage hunger more effectively throughout the day.”

Strategies for Better Gut Health

While diet certainly plays an important role in your gut health, so does how you move your body, your stress levels and more. Consider these tips to support better gut health, too: 

• Eat a variety-filled, high-fiber diet. Schopis’ best advice: “Consume a diet high in different fibers, which includes whole grains, veggies, fruits, nuts and legumes. Diverse, high-fiber diets have been shown to increase the amount of beneficial gut bacteria and improve metabolic health.” If you’re not sure where to begin, start with the Mediterranean diet, he suggests.  
• Limit highly processed foods. Not all foods are created equally, even those with fancy marketing slogans. “Focus on eating a variety of foods that are rich in fiber first and foremost, and limited in added sugars, salt and preservatives,” writes Rizzo. This doesn’t mean you can’t rely on convenience foods, like flash-frozen fruits and vegetables or canned beans. Those are A-listers on a diet to support better gut health. 
• Incorporate regular movement. Movement is a star player in keeping your gut happy, healthy and regular. Rizzo encourages clients to find a form of movement they enjoy and fit it in routinely. She writes, “Daily movement is key to keeping your gut healthy and mood balanced. Whether it’s a run, walk or yoga class, find what you love and do it daily.”
• Focus on daily stress-reduction strategies. High stress levels can negatively impact your gut health. Finding a moment to unwind daily is key to managing your cortisol levels and improving your gut health. Rizzo shares, “Stress management shouldn’t stress you out. Find something that feels natural and doable and fit it in daily. For many of my runners, this is even a 10-minute mobility break where they can stretch and breathe all at once.”

Our Expert Take

A healthy gut is key to a healthy life. Your gastrointestinal system plays an integral role in total body health, not only through helping your digestive system run smoothly but also in keeping your mood stabilized and immunity strong. That’s why gastroenterologists and dietitians recommend focusing on adding whole grains to your diet, due to the supportive role they play in better gut health. While all whole grains are great and experts encourage you to eat a wide variety of them, oats are the No. 1 pick based on the research to date. If you’re not adding oats into your diet yet, get started today with a box of oats and one of these 12 recipes EatingWell readers love in their kitchens too!