Digestion is one of the most important functions of our body. A happy and healthy stomach goes a long way in keeping us happy and productive. During monsoons, our digestion is normally a bit slow, so eating is a task, and we must eat to sustain our energy. These days, many of my patients are complaining of gas, bloating, constipation and other such problems. The credit for this goes to the seasonal effect. Some simple measures can go a long way in supporting digestion like taking spicy water, fennel after meals, light meals, eating from 7 am to 7 pm etc.
One thing that always works is to give the system a rest from normal daily food ingredients aka gluten. Our diet is very heavy on gluten, a protein found in wheat and its products such as malt and grains such as rye and barley. The problem is not the gluten but the overloading of our food. Most of what we eat today is gluten based. Traditionally we used to change our cereals seasonally, and using the same principle, I have found great results in reducing gastric symptoms.
I don’t recommend cutting out completely but switching to just one meal and snack works well.
Why Gluten Cereals:
1. Consumption of gluten-free cereals is associated with an improvement in gastric symptoms. While it has a more significant effect on people with celiac and non-celiac gluten sensitivity, including gluten-free cereals in one of the staple meals and a snack helps as well. Ideally breakfast or dinner should be the choice.
2. All gluten-free grains are very high on nutrition. Grains are not typically eaten for their protein content because they lack essential amino acids, but gluten-free grains such as amaranth and quinoa contain all 9 essential AAs, making them a source of complete protein. By avoiding whole wheat, there is a chance that fiber intake may be reduced, although on average most gluten-free grains contain more fiber than wheat. In addition, they are good sources of minerals like iron and calcium and vitamins.
3. Appetite is better controlled as these whole grains take time to digest. At the same time, their breakdown is gradual so there is a constant energy release and there is no need to grab food in between meals. In this way, they are like whole wheat minus the gluten.
4. Gluten-free grains are a wealth of antioxidants. Their polyphenol content and diversity work wonders for reducing stress-induced oxidative stress. Oxidative stress leads to inflammation and sustained high stress is one of the major causes of cardiovascular diseases, onset of prediabetes and diabetes.
5. Gluten-free grains have a positive effect on heart health as they help reduce LDL (bad cholesterol) and total cholesterol. They have also shown a positive effect in controlling blood sugar levels.
Common Indian Cereals:
Here is a list of some common Indian gluten-free grains and how they can be included in the diet:
1. Amaranth: Usually made like porridge, amaranth flour can be used for chapatis or cheelas.
2. Buckwheat or Buckwheat: Very versatile, it makes a good chapati, homemade pizza base, cheela/dosa. Buckwheat noodles are also available.
3. Tides: Can be used as a dough, it also bakes well.
4. Corn: Steam it, make chapatis, use it as a soup or snack, it is a gluten free cereal that we are all familiar with.
5. Ragi: Makes a good drink and can be used to make idli/dosa/dhokla.
6. Sama’s Rice: Can be used as rice and also for dosa or idli batter
7. Millet: Very common in Maharashtra, is a versatile cereal that can be used as a flour or as a porridge.
This isn’t an exhaustive list, but it gives you an idea of what to use. I have found that my patients are responding positively to this change, in fact even though they use these cereals 3-4 times a week, they see some improvement.
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