Quinoa is an ancient seed, also known as a pseudo-grain. This versatile seed is having its moment on the internet, as people show off colorful quinoa bowls they created with quinoa and a host of veggies. Yum! But quinoa is more than the trendy superfood of the moment. This little seed that originates from the breathtaking Andean region of South America, is a power-packed source of nutrients, including vitamins, minerals, and phytonutrients. Plus, vegetarians and vegans know it’s an excellent source of plant-based protein.
Unlike plant-based protein sources that lack or contain low levels of key proteins, quinoa is a complete protein source. This means it contains the nine essential amino acids your body needs but can’t make. Therefore, you must get these necessary amino acids through diet. It’s also a plant protein source, which comes in handy if you’re trying to build muscle or simply need to boost your protein intake. With a full eight grams of muscle-building protein, it’s more protein-rich than brown rice and other whole grains.
You Need a Balanced Gut Ecosystem
But that’s not the full story. Research shows quinoa is gut friendly too and may help you build a more healthy and diverse gut microbiome, for a balanced gut ecosystem. Your gut ecosystem is home to trillions of microorganisms. These tiny organisms, that you can’t see with the naked eye, include bacteria, viruses, fungi, and protozoa. Although you can’t see them, these tiny guests play a vital role in diverse aspects of health including digestion, immune regulation, and metabolism.
Scientists point out that balance and diversity define a healthy gut eco-system. When your gut microbiome falls out of balance, due to poor dietary habits or taking antibiotics, the resulting imbalance is called dysbiosis. People who are obese or have health conditions, like inflammatory bowel disease, and even depression may have dysbiosis.
What does this have to do with quinoa? Quinoa is a rich source of bioactive compounds. These natural compounds with biological activity favorably affect the microbes in your gut. Once they nestle in your gut lining, they help restore a healthier balance. These compounds include phenols, flavonoids, and saponins. However, saponins taste bitter, so it’s best to soak quinoa for a few hours and discard the water to reduce the amount of saponins in a bowl of this fiber-rich pseudo-grain.
Plus, quinoa contains other important nutrients, including soluble and insoluble fiber, B-vitamins, and minerals, like magnesium, potassium, and iron). These components provide nutritional benefits but some quinoa bioactives are also prebiotics that nurture a healthy gut microbiome.
The Role of Prebiotics for Gut Health
Probiotics are the microorganisms themselves that live in your gut and help keep it healthy. Prebiotics are the food they eat. They’re non-digestible food components that nourish and nurture beneficial gut bacteria. First, quinoa contains polysaccharides that have a prebiotic function, along with copious amounts of fiber.
And then there are the saponins in quinoa. One study found that saponins, a bitter, foaming compound in quinoa, modify gut bacteria in a way that reduces inflammation. A study even showed they mitigated the negative impact of a high-fat diet on obesity in rats. The prebiotic benefits of quinoa are helpful for managing metabolic issues, like insulin resistance and prediabetes. While saponins stimulate the growth of gut-friendly bacteria, they also stymy pathogenic bacteria, the type that can worsen inflammation and insulin resistance.
But there’s more. As mentioned, quinoa contains polyphenols and flavonoids like quercetin, kaempferol, rutin, and myricetin that have prebiotic activity for better gut health. Research finds that the anti-inflammatory properties of quercetin in quinoa are beneficial for the gut microbiome. This dual benefit of prebiotic and anti-inflammatory properties makes quinoa a promising food component for gut health.
Quinoa’s Influence on Short-Chain Fatty Acids (SCFAs)
There’s another gut-friendly aspect of quinoa. When friendly gut bacteria munch on the fiber in quinoa, they produce more short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate. SCFAs provide energy to colonocytes (colon cells) and help tame gut inflammation. This creates a healthier environment in the gut. Plus, SCFAs help prevent blood glucose spikes and have favorable effects on blood lipids too.
A Stronger Gut Barrier
Your gut barrier, despite being only a few cell layers thick, helps keep pathogens and toxins from slipping through and entering your bloodstream. If you damage your gut barrier by eating an ultra-processed food diet, smoking, or taking antibiotics, these harmful substances can travel into your blood and trigger whole-body, low-grade inflammation. It’s like leaving the door open for unwanted guests.
The bioactive compounds and fiber in quinoa help reinforce the gut lining and lower the risk of this happening.
Nutritional Composition of Quinoa (Chenopodium quinoa)
Let’s sum up the nutritional benefits of quinoa, so you’ll know what you’re getting when you eat a bowl of quinoa:
- Proteins: Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source.
- Carbohydrates and Fiber: It is rich in complex carbohydrates and dietary fiber, contributing to sustained energy release and improved digestion.
- Vitamins and Minerals: Quinoa provides significant amounts of vitamins B, E, and essential minerals like magnesium, potassium, and iron.
- Bioactive Compounds: It contains flavonoids, saponins, and other phenolic compounds with antioxidant and anti-inflammatory properties.
Conclusion
Quinoa is a gut friendly food -and now you know why. Its unique combination of prebiotic fibers, polyphenols, and saponins work synergistically to support healthy gut bacteria that make your gut microbiome more diverse. Making quinoa part of your diet helps build a more diverse microbiome and create a healthier gut environment.
So, the next time you reach for a bowl of quinoa, enjoy it! And as you munch on it, remember that you’re not just nourishing your body—you’re cultivating a friendship with the trillions of tiny allies that call your gut home. Quinoa may just be the key to unlocking a healthier, happier gut, one delicious nibble at a time.
References:
- Huang H, Jia C, Chen X, et al. Progress in research on the effects of quinoa (Chenopodium quinoa) bioactive compounds and products on intestinal flora. Frontiers in nutrition. 2024;11. doi:https://doi.org/10.3389/fnut.2024.1308384
- Liu W, Zhang Y, Qiu B, Fan S, Ding H, Liu Z. Quinoa whole grain diet compromises the changes of gut microbiota and colonic colitis induced by dextran Sulfate sodium in C57BL/6 mice. Sci Rep. 2018 Oct 8;8(1):14916. doi: 10.1038/s41598-018-33092-9. PMID: 30297695; PMCID: PMC6175902.
- “Quinoa 101: Nutrition Facts and Health Benefits.” 18 Aug. 2023, https://www.healthline.com/nutrition/quinoa.
- ”Quinoa – The Nutrition Source – Harvard T.H. Chan School of Public Health.” https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/.
- Desai MS, Seekatz AM, Koropatkin NM, et al. A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility. Cell. 2016;167(5):1339-1353.e21. doi:https://doi.org/10.1016/j.cell.2016.10.043
- Zhang, Yu, Ruojie Hao, Junda Chen, Sen Li, Kai Huang, Hongwei Cao, Mohamed A Farag, et al. “Health Benefits of Saponins and Its Mechanisms: Perspectives from Absorption, Metabolism, and Interaction with Gut.” Critical Reviews in Food Science and Nutrition, May 22, 2023, 1–22. https://doi.org/10.1080/10408398.2023.2212063.
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