Whole grains are an open-cast gold mine if you ask me. I was lucky that I was introduced to them early in life thanks to my mum! She – like me – loves whole grains and understands that they are a healthy and great carb choice, full of fibre and proteins. Very versatile and super tasty! But to fully understand their power we need to first look into what they are. So let’s take a step back:

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Whole grains and refined grains

The difference between a refined grain and a whole grain is in how much is processed. When a grain is harvested, the part that’s collected is the seed of the grain plant called Kernel, which contains:

• Hull: The outer skin of the grain – it’s not edible.
• Bran: The fibrous shell covering the entire kernel – It’s the bulk of the fibre and vitamin B.
• Endosperm: The starchy part of the grain directly below the bran – it’s where the carbs are.
• Germ: The part of the seed that can grow into another grain plant – it contains healthy fats and protein.

When a grain is refined – to make white flour for example – it’s stripped of the Hull, Bran and Germ. This means fibres, proteins, vitamins and minerals contained in the whole grain are lost. Carbohydrate is the only remaining element. A wholegrain instead only loses the hull which is the inedible part, retaining all the nutritious goodies!

Sources: verywellfit.com,nutrition.org.uk,heart.org,onlinelibrary.wiley.com

A balanced diet with whole grains

Now, I’m the first one to tell you that you should never demonize food or completely cut something out of your life because a cooking blog tells you it doesn’t have enough fibres in them! Your mental and physical health is essential. If a little processed food here and there makes you feel good then treat yourself 🙂 I do too! After all, refined grains are very tasty and make for incredibly fluffy pastries, breads and of course… pizzas!

However, having a balanced diet is really important, especially if you have GERD, hiatus hernia or a stomach ulcer. Introducing whole grains to your diet is a great way to do that and this is why:

• They are packed with fibre and proteins which helps keep you feeling full and prevent you from overeating – a big no-no for GERD.
• Fibre can also help to absorb stomach acid, which reduces your risk of heartburn.
• Minerals and Vitamin B can help with digestion.
• Complex carbs give you sustained energy throughout the day which means that you’re less likely to snack on sugary and saturated fat food.
• A lot of these whole grains are naturally gluten-free, which makes them perfect for celiacs and anyone on a gluten-free diet.
• They’re very tasty, just that!

Now that you know what they are and their importance, let’s see the 5 best whole grains to include in your GERD-free diet!

A QUICK OVERVIEW

1. Buckwheat
2. Quinoa
3. Bulgur
4. Barley
5. Millet

1. Buckwheat

Buckwheat is a favourite of mine and I’ve been eating it for a long time! It’s a gluten-free ancient grain with a sweet and nutty undertone that is high in fibre and protein, perfect if you have celiac disease. It’s a good source of magnesium, which can help to relax your digestive tract and reduce heartburn. Buckwheat can be cooked like oatmeal or pasta and used to make gluten-free pancakes, waffles, bread..and much more. If you’d like to have a crack at making something with Buckwheat flour, I have this Homemade Buckwheat Bread recipe ready for you!

2. Quinoa

Quinoa is another gluten-free whole grain. It is native to South America but in recent times it’s been incorporated into many European cousins. Quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. This makes it a great choice for vegetarians and vegans looking to boost their protein intake! It is a good source of fibre, and other nutrients, including magnesium, iron, and folate. Quinoa is an excellent base for salads and cold dishes and in its milled and flour form makes for great tortillas and wraps!

3. Bulgur

Bulgur is a type of cracked wheat – so it contains gluten – that it’s made from kernels that have been parboiled, dried, and ground. Like its companion grains before, it’s full of fibre and protein but most of all it’s a great source of B vitamins, which can help improve your digestion. It can be enjoyed as a cold base ingredient in salads or as a bulk warm delicacy in soups, and stews. If you’re looking for some bulgur recipe ideas you can try this Minty Bulgur Salad with Feta and Olives!

4. Barley

Barley is another glutinous fibre galore grain and It’s a good source of selenium, which is a powerful antioxidant. This means that barley can help protect your cells from harmful free radicals – how cool is that! It’s best known to be used to make fermented drinks like beer and wine but it’s also an excellent substitute for pasta and rice dishes. In Italy, we use it to make risotto and a very well-known barley drink which we call Orzo.

Orzo: the great Italian substitute for coffee

Now, I’m writing this because I absolutely adore Orzo and I think the UK – and the rest of the world – should get on the Orzo train as soon as possible!

Orzo, also called Caffè d’orzo, is a black, earthy and flavourful drink made from toasted barley beans, which we – Italians – like to consume hot and in a “coffee style” way. It’s completely caffeine-free which makes it an excellent alternative to coffee, which in turn is quite damaging to anyone struggling with acid reflux and gastric issues. Orzo is so popular in Italy that you can find it in any bar or restaurant and can be ordered as an espresso or lungo – with added water. We have special “mokas” – home-use coffee machines – that are specific to making Orzo from toasted Barley grains and it’s very common in vending machines around the country too. Next time you’re in Italy, ask “un Caffè d’orzo, per favore” and you’ll see what I’m talking about!

If you’d like to try it straight away – both in the UK and the US – it is possible to find the soluble version of Orzo by the brands Orzo Bimbo or Orzoro on Amazon, however, they might take a little while to arrive!

5. Millet

My brother would say “Isn’t that bird food?” and yes it is best known for being a birdseed…but it’s also very beneficial for humans and it’s used in many cuisines around the world. Millet is a small, round grain that is native to Africa and Asia and It’s an excellent gluten-free source of antioxidants. There are many different types of millet, including proso millet, pearl millet, finger millet, and foxtail millet. Each type of millet has its own unique flavour and texture but all of them make for very tasty and satisfying pilaf dishes and vegan burgers!

Bonus: Rice

How can I not add Rice, the king of grains, to this sumptuous list? Every type of rice is just so incredibly versatile, quick and easy to prepare and It’s the staple food for over half of the world’s population. Though, since this is a wholegrain list, we’re gonna focus on the unprocessed types of rice.

• Brown rice: It’s the most common type of wholegrain rice. It has a nutty flavour and a chewy texture. It takes a bit longer to cook compared to white rice but it’s worth the wait!

• Black rice: Also known as forbidden rice, has a mild sweet flavour and a soft texture and It has the most antioxidants of the grain family. Fun fact: when cooked it turns from black to dark purple!

• Red rice: Very similar to brown rice, but with a crunchier texture.

• Wild rice: Wild rice is not actually rice, more of a cousin! It’s a type of earthy grass of which both grain and plant can be eaten. Fun fact: It’s popular in North America where several Native American cultures, such as the Ojibwe, consider wild rice to be a sacred component of their culture.

If you want to know how to cook perfect fluffy rice, check out this simple and quick recipe!

Cheeky tips to eat whole grains on a GERD-free diet

• Cook grains until they are soft and tender. Avoid eating grains that are hard or chewy.
• Try batch cooking – most grains have a long shelf and fridge life!
• Eat grains with other foods that are high in fibre, such as fruits and vegetables.
• Drink plenty of fluids throughout the day.
• Avoid eating grains late at night.

Conclusion

If you made it down to here: Congratulations! You’re now a knowledgeable whole grain master ready to enjoy every aspect of these awesome ingredients and – with great powers comes great responsibility so spread the wisdom! Next time you’re looking for a healthy and satisfying meal, reach for one of these 5 great whole grains!

Love,

Disclaimer

These are suggestions based on my personal experience with GERD, stomach ulcers and a hiatus hernia, and on the help I received from a nutritionist professional to help ease my symptoms. If you’re struggling with GERD, talk to your doctor. They can help you develop an effective treatment plan that’s right for you 🙂