Good for Your Heart, Good for Your Gut: A Closer Look at Whole Grains
By Elizabeth Harris, MS, RDN
Gut health gets plenty of attention in the supplement aisle. But what about the field?
What we grow, and how we grow it, helps shape the nourishment food provides. With gut health linked to physical and mental wellbeing, immune function, and more, it’s no wonder probiotics, fermented foods, and supplements get so much attention. But some nourishing, gut-friendly foods may already be sitting in your pantry without you even realizing it. Namely, whole grains.
Carbohydrates have gotten a complicated reputation, but whole grains have plenty to offer, especially when it comes to gut health. Your gut is home to trillions of microbes, and what you eat helps shape how that ecosystem functions. While probiotics introduce beneficial bacteria, prebiotics are fibers that help nourish the microbes already living there. Whole grains are one simple, everyday way to add more of that gut-supporting fiber to your diet.
One of the simplest and often overlooked ways to support a healthy microbiome is to eat a wide variety of nutrient-dense, fiber-rich foods, including beans, grains, fruits, vegetables, nuts, and seeds. Different types of beneficial bacteria thrive on different types of fiber, so variety matters. The more diverse your diet, the more opportunities you give those good microbes to thrive.
More Reasons Your Gut Loves Whole Grains
Many whole grains contain a type of fiber called resistant starch, which plays a unique role in gut health. Unlike most starches, resistant starch isn’t fully digested in the small intestine. Instead, it travels to the colon, where gut bacteria ferment it and produce short-chain fatty acids, including butyrate.
Butyrate has been studied for its role in supporting the intestinal lining as well as its anti-inflammatory properties. Resistant starch may also offer benefits for immune function, metabolic health, and even brain health—another reminder of just how connected the gut is to the rest of the body.
Your microbiome isn’t the only reason to make room for whole grains. Their fiber helps support regular, healthy bowel movements and has been associated with a lower risk of colorectal cancer. Since it takes longer to weave its way through your digestive tract, fiber can also help you feel fuller and more satisfied between meals.
Beyond Gut Health: How Whole Grains Support Heart Health, Blood Sugar, and More
Blood sugar concerns can make carbohydrates feel confusing, but not all carbs affect the body in the same way. Because whole grains provide fiber and some protein, they can help slow the absorption of glucose into the bloodstream, particularly when paired with additional protein and healthy fats. Additional research suggests that regularly eating whole grains may help improve insulin sensitivity.
Eating a diet rich in whole grains also supports heart health and has been linked with improvements in LDL and total cholesterol, as well as blood pressure.
While each grain provides a different mix of nutrients, many deliver important minerals like selenium, which helps your thyroid work properly, and magnesium, which supports your heart, muscles, bones, and more.
And if all that isn’t enough to have you reaching for your nearest bag of whole grains, they also contain polyphenols, plant compounds with antioxidant and anti-inflammatory properties that may offer health benefits above and beyond their vitamin and mineral content.
The Independently Verified and Tested Nutritional Advantage of SIMPLi Grains
The difference between whole and refined grains starts with which parts of the grain make it to your plate. Whole grains retain the bran, germ, and endosperm—the parts of the grain where much of the fiber and nutrients are found.
With refined grains, the bran and germ are removed during processing, often to improve shelf stability. Some vitamins and minerals may later be added back if the grain is labeled “enriched,” but whole grains retain these plant components more naturally.
But even within the same food category, nutrition can vary. How food is grown matters, which is why SIMPLi independently tests its products with Edacious to better understand their nutrient density. The results give us a closer look at what regenerative organic farming can deliver.
SIMPLi Quinoa
Take SIMPLi quinoa. Every variety tested contains at least 25% more fiber per serving than the USDA benchmark for comparable products, while our Black Quinoa delivers nearly twice as much fiber.
It also provides six grams of protein per serving, making it an easy way to bring more fiber and plant-based protein to everyday meals.
SIMPLi quinoa also provides folate, an essential nutrient that is especially important before and during pregnancy because of its role in healthy fetal development. Inadequate folate intake has been associated with a higher risk of neural tube defects, preterm delivery, and low birth weight. As part of a balanced diet, SIMPLi quinoa can help contribute to daily folate needs.
SIMPLi Amaranth
Iron needs vary depending on age, sex, and life stage, but SIMPLi Amaranth stands out with 3.3 mg of iron per serving.
For adult men and women over age 50, whose recommended daily intake is 8 mg, that’s more than one-third of the daily requirement in a single serving.
Iron plays an essential role in producing healthy red blood cells and supporting normal cell growth, yet research suggests iron deficiency remains relatively common, affecting as many as 15% of U.S. adults and one in three women.
SIMPLi Red Lentils and Chia Seeds
Whole grains aren’t the only nutritional powerhouses in the SIMPLi pantry.
Our Red Lentils provide 4.4 mg of iron per serving, more than half of the 8 mg daily recommendation referenced above.
SIMPLi Chia Seeds deliver 11 grams of fiber per serving, providing more than one-third of the recommended daily value in a single serving. They also provide 15% of the daily value for calcium and are a source of omega-3 fatty acids, which support heart and brain health and are associated with anti-inflammatory benefits.
Simple Ways to Eat More Gut-Friendly, Healthy Grains
You don't have to overhaul the way you eat to enjoy more whole grains.
Spoon warm amaranth into a breakfast bowl, layer quinoa with roasted vegetables, toss farro into a hearty grain salad, stir grains into soups, or serve them alongside your favorite protein and vegetables.
From breakfast bowls and stir-fries to casseroles and easy sides, whole grains offer added fiber, nutrients, and variety to your meals.
Explore more SIMPLi recipes here for inspiration.
Fortunately, some of the most meaningful nutrition choices are also some of the simplest. Beans, whole grains, seeds, fruits, and vegetables provide fiber and key nutrients that support your gut and overall health through everyday foods rather than expensive supplements.
SIMPLi’s independently tested grains reflect the care that goes into growing them, reminding us that nourishment begins long before food reaches your table.
Frequently Asked Questions
What Is a Whole Grain?
A whole grain retains all three parts of the grain kernel: the bran, germ, and endosperm. Keeping these components intact helps preserve more of the grain’s naturally occurring fiber and nutrients.
In refined grains, the bran and germ are removed during processing, often to improve shelf stability.
SIMPLi offers fiber- and nutrient-rich options including farro, along with quinoa and amaranth, which are technically pseudocereals but are prepared and enjoyed much like whole grains.
Are Whole Grains Healthier?
Whole grains generally provide more naturally occurring fiber and nutrients than refined grains because the bran and germ remain intact.
During the processing of refined grains, these parts are removed, although some vitamins and minerals may later be added back through enrichment.
Are Whole Grains Good for Gut Health?
Yes. Whole grains provide several types of fiber, including resistant starch, that can help nourish beneficial bacteria in the gut.
Including a variety of fiber-rich foods in your diet helps support a more diverse and healthy gut microbiome.
What Are Some Other Health Benefits of Whole Grains?
Whole grains can support health well beyond the gut. Eating them regularly has been linked with improvements in blood pressure and LDL cholesterol, both important for heart health.
Thanks to fiber, grains can also help you feel fuller for longer, and many of them provide essential nutrients such as selenium, which supports thyroid function, and magnesium, which supports healthy bones, muscles, nerves, and heart function.
What Are Some Ways to Enjoy Whole Grains?
Whole grains are incredibly versatile. Add them to soups, toss them into salads, build a breakfast or dinner bowl around them, cook them into a warm porridge, fold them into casseroles, or serve them as an easy side.
Quinoa, farro, and amaranth can all move easily between simple weekday meals and more creative recipes.
Sources
Marventano S, Vetrani C, Vitale M, Godos J, Riccardi G, Grosso G. “Whole Grain Intake and Glycaemic Control in Healthy Subjects: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Nutrients. 2017;9(7):769. https://doi.org/10.3390/nu9070769
Malin SK, Kullman EL, Scelsi AR, Haus JM, Filion J, Pagadala MR, et al. “A Whole-Grain Diet Reduces Peripheral Insulin Resistance and Improves Glucose Kinetics in Obese Adults: A Randomized-Controlled Trial.” Metabolism. 2018;82:111–117.
P NPV, Joye IJ. “Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health.” Nutrients. 2020;12(10):3045. https://doi.org/10.3390/nu12103045
