Health benefits of quinoa
According to The Nutrition Source, a cup of cooked quinoa contains about 8g of protein and 5g of fiber, making it a great alternative to traditional cereals. In addition, quinoa also provides many B vitamins, magnesium, iron and antioxidants, supporting overall health.
Impact of quinoa on gut health
According to nutritionist Gulnaaz Shaikh at KIMS Hospital, India, quinoa is rich in fiber but can cause constipation and bloating in some people. Here are some reasons:
- Sudden increase in fiber: The body has not yet adapted to the high fiber content of quinoa, leading to constipation or bloating.
- Lack of water: The fiber in quinoa needs water to work effectively, if not supplemented enough, the risk of constipation will increase.
- Allergic or sensitive to saponin: Quinoa is coated with saponin - a compound that can irritate the intestines. Although it can be removed by washing thoroughly, some people are still sensitive even if processed properly.
- Enzyme fiber in the intestines: When the fiber of quinoa is fermented, biofilms cause bloating and flatulence, especially in people with irritable bowel syndrome (IBS).
How to eat quinoa safely and easily digest
- Start with small portions, gradually increasing over time for the digestive system to adapt.
- Drink enough water, especially when eating foods rich in fiber.
- Eat during the day - morning or noon, when the digestive system is most effective.
- Wash thoroughly before cooking, removing the naturally irritating saponin layer.
