Diet for Weight Gain Naturally

While so many people these days crib about not being able to lose weight, there are some among us who eat to our heart’s content, but are still unable to gain weight. If you are among the latter group, then there are a few things that you can do that will help you gain weight. Firstly, start weight training as it is one of the best ways to gain muscle. Secondly, start eating a lot more than you do (5-6 meals a day) but make sure you don’t eat too much junk food as it may not get digested without sufficient fibre.

According to nutritionist you should initially aim to increase your appetite. ‘Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you could even start with fruits by eating an extra one every day.’ Including the following foods in your diet is also a good idea.

Milk

Milk is a great source of protein and carbohydrates, along with many other nutrients making it great for weight gain. A 100 ml serving contains around 3.4g of protein and if you drink 2 glasses every day, you would have consumed 14g of protein.  Read more about the various health benefits of milk and ways to include them in your diet. 

Eggs

Eggs too are a great source of protein, with 100 g containing as much as 13 g of protein. They are also loaded with several vitamins like Vitamin A and Vitamin B12 making them an excellent health food.  Here are the various health benefits of eggs.

Energy bars

Energy bars like granola bars might not be healthy if you are trying to lose weight, but it’s a good option for those trying to gain it. They are loaded with nuts and calories, and if consumed in moderation, they can help add some weight. 

Oats

Oats are rich in fibre, and a 100 g serving contain 17 g of protein. They are also rich in iron, making them a great health food for everyone and not just for those who are trying to lose weight. Try this healthy oat recipe to gain weight.

Banana

Bananas are often recommended in most diet plans for weight gain. A single banana can contain 105 calories and gives you an instant source of energy. Also, they contain a lot of carbohydrates making them a great food to have to replenish yourself after a workout. Often, you’ll see tennis players eating bananas in between matches for instant energy. Bananas also have other benefits that you should know about.

Butter

If you like the taste of butter and want to put on weight, then you should definitely include it in your diet. It is extremely rich in fat with 100 g of butter, containing 81 g of fat. However, make sure that you eat it in moderation as a healthy percentage of this fat is saturated fat which can clog your arteries and lead to heart disease. Read about the various health benefits of butter. 

Potatoes

About 40% of your diet when you are trying to gain weight, should consist of carbohydrates and potatoes are rich in carbohydrates, and contain amino acids like glutamine and arginine making them a good food option for those who want to gain weight. Make sure you retain the skin for optimum nutrional value. Read about the various health benefits of potatoes.

Soya bean

Meeting your protein requirements every day can be tough when you are trying to gain weight. Soya bean which has as much as 36 g of protein per every 100 g serving, can be a great food that’ll help you meet those targets. Soya bean can also help you lower your cholesterol levels.

Noodles

Even though, a lot of people think they are unhealthy, eating noodles can be a great way to add some calories and carbohydrates in your diet. Also, you could mix it with a lot of vegetables which will give them many essential nutrients like vitamins and antioxidants too. Here are a few healthy noodle recipes that you can try – Spicy sesame noodles and chapati masala noodles. 

Chicken

A lot of bodybuilders don’t forget to include chicken in their diet. Not only is it extremely delicious, a 100 g serving contains as much as 25 g of protein. Include it in your diet for a month, and you are likely to see quick results. Also read the 8 health benefits of chicken.

Hopefully, these foods will help you gain weight. Remember that gaining weight is hard and may take some time. Eat foods that boost your immunity too, as falling sick can seriously ruin your weight gain program and that can be extremely demotivating.

How To Control High Blood Pressure Naturally

High blood pressure, or hypertension, is a serious health problem common among

Americans. Over time, it causes blood vessel damage that can lead to heart disease, kidney disease, stroke, and other problems.

Hypertension sometimes is called the silent killer because, by itself, it produces no symptoms. If you don’t get your blood pressure checked regularly, hypertension could go unnoticed, and untreated, for years.

If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure.

Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

In general:

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
• Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.

2. Exercise regularly

Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It's important to be consistent because if you stop exercising, your blood pressure can rise again.

If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

• Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
• Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
• Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.

4. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including:

• African-Americans
• Anyone age 51 or older
• Anyone diagnosed with high blood pressure, diabetes or chronic kidney disease

To decrease sodium in your diet, consider these tips:

• Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
• Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
• Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
• Ease into it. If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg.

But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.

Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

Health Benefits of Lemon Grass

Cymbopogon citratus also known as Lemongrass is an herb which belongs to the grass family of Poaceae. It is well known and utilized for its distinct lemon flavor and citrusy aroma. Lemongrass is a tall, perennial grass which is native to India and tropical regions of Asia. It is a coarse and tufted plant with linear leaves that grows in thick bunches, emerging from a strong base and standing for about 3 meters in height with a meter-wide stretch. The genus Cymbopogon comprises of 55 species of grass, two of which are referred to as Lemongrass. These are West Indian lemongrass or Cymbopogon citratus which is famously preferred for culinary use and East Indian lemongrass or Cymobopogon flexuosus which is used in the manufacturing of various products such as fragrances because of its extended shelf life, owing to the low amount of myrcene in that variety.       

In addition to its culinary usage, lemongrass offers a wide array of medicinal benefits and is in extensive demand due to its antibacterial, anti-fungal and antimicrobial properties across Southeast Asia, as well as the African and American continents.

Nutritional Value of Lemongrass   

Lemongrass is an aromatic storehouse of essential nutrients providing a wide array of health benefits. It is a source of essential vitamins such as vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin) B5 (pantothenic acid), B6 (pyridoxine), folate and vitamin C. It also provides essentil minerals such as potassium, calcium, magnesium, phosphorous, manganese, copper, zinc and iron, which are required for the healthy functioning of the human body. It offers no harmful cholesterol or fats.

Health Benefits of Lemongrass       

Lemongrass contains antioxidants, flavonoids and phenolic compounds such as luteolin, glycosides, quercetin, kaempferol, elimicin, catecol, chlorogenic acid, and caffeic acid, all of which help in providing an impressive range of medicinal aids. The main component of lemongrass is lemonal or citral, which has anti-fungal and antimicrobial qualities, while also providing a distinct lemony smell. Some of the most well known health benefits of lemongrass include

Cholesterol Lowering: Lemongrass possesses anti-hyperlipidemic and anti-hypercholesterolemic properties that support healthy cholesterol levels. Studies have shown that the regular consumption of lemongrass has shown significant results in sustaining healthy levels of triglycerides and reducing the LDL cholesterol in the body. This helps in preventing the accumulation of lipids in the blood vessels and promotes the unobstructed flow of blood in the arteries and prevents various cardiac disorders such as atherosclerosis.

     

Detoxification: Lemongrass helps in cleansing and flushing harmful toxic wastes out of the body, as a result of its diuretic properties. Detoxification helps in better regulation of various organs of the body, including the liver and kidney, while also helping to lower the levels of uric acid. The diuretic effect of lemongrass helps in increasing the quantity and frequency of urination, which helps in maintaining digestive health, eliminating accrued fats, and assisting in maintaining a clean system.

Stomach Disorders: Studies have shown that lemongrass essential oil has anti-microbial and anti-bacterial properties which help in fighting the infections caused by various pathogens such as Helicobacter pylori and Escherichia coli. Lemongrass is beneficial in the prevention of gastrointestinal disorders such as gastric ulcers, helps in stimulating the bowel function, and improves digestion. The anti-inflammatory properties of lemongrass are beneficial for treating constipation, ulcerative colitis, diarrhea, nausea and stomach aches. 

      

Respiratory Disorders: Lemongrass is widely used in Ayurvedic medicine for its healing effects in treating coughs and colds. Along with other beneficial components, the vitamin C content present in lemongrass helps in providing relief from nasal blockages, flu and other respiratory disorders such as bronchial asthma.

Fever: Lemongrass is a febrifuge and is also known as the ‘fever grass’, owing to its beneficial effects in lowering fevers. The anti-pyretic and diaphoretic effect of lemongrass is extensively used in Ayurvedic medicine for curing fevers by inducing sweating.

Immune System: Lemongrass helps in restoring the vital systems which are operational in the body, including digestion, respiration, excretion and nervous system. This assists in better absorption of nutrients and strengthens the immune defense mechanism of the body. Lemongrass extracts have a beneficial effect on the inflammatory actions of cytokines, which are the signaling molecules through which the cells communicate and respond in the body. Studies have shown that lemongrass exerts anti-inflammatory action and its constituents such as citral may be the cause behind its inhibitory effects on cytokine production.

Author:

Faisal Mahmood

Post Graduate Research Scholar at Functional & Nutraceutical Food Research Section

National institute of Food Science & Technology

University of Agriculture, Faisalabad (UAF)

Pakistan

How Milk is a Complete Food?

Milk has long been associated with good health and is one of the most consumed beverages throughout the world. It is thought that the ability to digest the milk sugar lactose beyond infancy first evolved in dairy farming communities in central Europe around 7500 years ago.

Popular sayings and slogans such as "Milk: it does a body good" and "Milk is a complete food" have brought milk into the mainstream media and further propelled the notion of milk being a healthful choice.

Milk can come from many different species of animal, with cow, sheep, and goat milk being the most popularly consumed. There are also many "milk alternatives" available now, such as soy milk, almond milk, coconut milk, hemp milk and more. Even cow's milk comes in many varieties including flavored varieties like strawberry or chocolate, lactose-free milks, milk with added omega-3s, hormone free or organic milks and reduced fat milk.

Nutritional breakdown of milk

One cup of milk is considered one serving. The nutritional breakdown of milk depends on the fat content. Whole milk, with 3.25% fat contains 146 calories, 8 grams of fat, 13 grams of carbohydrate and 8 grams of protein in one cup. One cup of nonfat or skim milk has about 86 calories, 0 grams of fat, 12 grams of carbohydrate and 8 grams of protein.

Some important nutrients that all milk provides are:

Calcium: Dairy products like milk are the best dietary sources of calcium. Calcium has many functions in the body but its primary job is the development and maintenance of healthy bones and teeth. Calcium is also important for blood clotting and wound healing, maintaining normal blood pressure, and muscle contractions including heartbeat. It is important to try to pair calcium-rich foods with a source of vitamin D, as vitamin D helps the small intestine to absorb calcium. There are 306 milligrams of calcium in one cup of skim milk.

Choline: Milk is also one of the best sources of choline; an important nutrient found that helps with sleep, muscle movement, learning and memory. Choline helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Potassium: High potassium intakes are also associated with a reduced risk of stroke, heart disease, high blood pressure, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones. A high potassium intake is associated with a 20% decreased risk of dying from all causes. The recommended daily intake of potassium for all adults is 4700 mg per day.

Vitamin D (fortified): Vitamin D is important for bone health, aiding in the formation, growth, and repair of bones. Vitamin D also plays an important role in calcium absorption and immune function. Vitamin D deficiency has been associated with osteoporosis, depression, chronic fatigue, muscle pain, PMS, hypertension, and breast and colon cancer.

Milk also provides magnesium, phosphorus, vitamins A, riboflavin, vitamin B-6 and vitamin B-12.

HEALTH BENEFITS ASSOCIATED WITH MILK

Healthy Bones

There are three main factors that contribute to healthy, strong bones. Genetics, physical activity, and proper calcium intake. With one eight ounce serving of milk providing 290 mg of milk, it is an excellent source of calcium. You can also offer a serving low-fat cheese which boasts 204 mg of calcium. Since milk is rich in calcium, which is essential for growth and proper strong bone structure milk helps prevent bone growth disorders and decrease the chance of bone fractures when injured

Blood pressure and heart health

An increased potassium intake can play a huge role in improving vasodilation and lowering blood pressure. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). Unfortunately, according to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.3 Incorporate more potassium-rich sources such as milk, oranges, tomatoes, lima beans, spinach, bananas, prunes and yogurt into your daily diet to increase your potassium intake.

Milk and cardiovascular disease

Several studies have linked milk and dairy consumption with a reduced risk for cardiovascular disease. A recent study in Welsh men found that those who drank the most milk had fewer heart attacks than those who had little or no milk in their diets. This connection could be due to many factors in milk, but epidemiological studies have shown that higher intakes of calcium in particular are linked to a reduced risk of cardiovascular disease.

More specifically, studies have shown that high calcium intakes may reduce high levels of bad cholesterol in the blood, and increase low levels of good cholesterol both of which are known risk factors for cardiovascular disease.

In addition, it is also thought that calcium may bind harmful fats together in the gut and prevent their absorption, which in turn prevents levels in the blood increasing.

Depression

Adequate vitamin D levels support the production of serotonin, a hormone associated with mood, appetite and sleep. Vitamin D deficiency has been associated with depression, chronic fatigue and PMS.

Hydration

In order to remain adequately hydrated, it is recommended that we consume 6-8 cups of fluid each day. If we become dehydrated, it can result in poor concentration and memory function and leave you feeling irritable and unwell. Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of beneficial nutrients and protects the teeth at the same time!

Re-hydration after exercise is particularly important to replace lost fluids, and a recent study in the USA found that chocolate milk helped the body to recover after exhausting exercise!

Muscle building and weight loss

Milk is a great source of natural, high quality protein. Maintaining a healthy amount of muscle is important for supporting metabolism and contributing to weight loss and weight maintenance. A diet that is sufficient in protein is needed to preserve or increase lean muscle mass. Dairy proteins support muscle growth and repair. According to Today's Dietitian, a recent analysis of over 20 clinical trials suggested that an increased milk intake can boost muscle mass and strength during resistance exercise in both younger and older adults

10 Best Foods for Weight Loss

Diet is strongly linked with almost every disease on this planet. When you come to weight loss... its almost impossible to go ahead without certain modifications in your eating habits. Right kind of foods have positive impact on your health and they cut down your body fat faster than medicine alone. Though a planed weight loss program needs not only change in diet but also proper exercise, medication and lifestyle changes however, diet is still the

main factor to be considered. The purpose of this article is to introduce some of the miracle foods you should include in your diet if you are going to cut down your weight.

1. Oats

oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

2. Apple

Apples are one of the fruits that are highest in pectin, a soluble fiber that helps you feel full and satisfied. Eat an apple as a snack, and you may just feel like eating a little less when it comes time for your meal.

3. Yogurt

Yoghurt contains probiotic bacteria that can improve the function of your gut. Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.

4. Green Tea

Sipping green tea throughout the day is a great way to boost your metabolism and suppress your appetite while also hydrating you to keep your body in tip-top shape.

5. Avocados

There's no reason to be afraid of eating fats—as long as they're the right fats. 

Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.

6. Grapefruit

One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly. In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks. The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

7. Soup

Broth-based soups are a healthy eater's best friend; they fill you up, are relatively convenient, and are low in calories. Look for a low-sodium, BPA-free can, or make a big pot of these healthy soups to eat throughout the week.

8. Berries

Studies have shown that the antioxidant anthocyanin, found in berries, can alter gene activity in fat cells, making it harder to gain weight. Blueberries are especially high in this antioxidant (it's what makes them so blue!), so sprinkle them on everything this Summer.

9. Brown Rice

Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.  Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.

10. Lean Meat

Meat is an excellent source of protein for building muscle and keeping you full, but going for fatty cuts and processed meats isn't so good for your waistline or your health. Instead, opt for the leanest cuts of meat in order to keep your meals at a normal calorie count.

Health Benefits of Whole Grains

Scientific studies followed by clinical trials have established a strong link between diet and health. Changing lifestyle has modified dietary pattern of community at large. Consumption of junk and processed foods is the primary cause of diet-linked diseases. According to recent estimates of WHO, about 47 % of the total deaths are attributed to non-communicable diseases. Among them, cardiovascular diseases are leading cause of mortality (25%) in developing countries like Pakistan followed by cancer, arthritis and diabetes coupled with a few minor but complicated health problems like constipation. With time, the emphasis of consumer have been greatly shifted from merely satisfying hunger to the potential use of food for health promotion. The main drivers of this change are advancements in the knowledge of nutrition and rising public awareness about healthier food choices. The tenet "Let food be the medicine and medicine be the food," was coined by Hippocrates nearly 2,500 years ago. With ever increasing awareness about healthful foods, this doctrine of Hippocrates is getting more and more relevant in recent era. The use of whole grains is of paramount importance in this regard to address a number of diet related ailments effectively, economically and above all, naturally.

Cereal grains are the dietary staples worldwide as well as in Pakistan providing long term and economic availability of nearly all nutrients required for normal growth and development. The majority of these nutrients is concentrated in the outer portion of the grain, called the bran, which is lost during milling along with these valuable nutrients, including fiber, iron, zinc, vitamin B, vitamin E and certain antioxidants. Therefore, the use of whole grains is imperative to enrich our diets with these valuable components and thus utilizing the true potential of cereal grains.

Whole grains, as per definition, are “intact, ground, cracked or flaked fruit of the grain whose principal components, the starchy endosperm, germ and bran, are present in the same relative proportions as they exist in the intact grain”. To be categorized as “whole grain food” a processed and reconstituted food must deliver the same amount of germ, endosperm and bran as present in the original unprocessed grains. Commonly consumed whole grains are brown rice, oats, barley, whole corn, whole wheat, whole rye, sorghum, millet and wild rice.

Whole grains have been reported to help against various diet related ailments, including diabetes, cardiovascular disorders, obesity and weight gain, certain type of cancers, arthritis and gastrointestinal problems. Epidemiological studies have consistently proven that whole grain consumption is positively linked to decreased incidence of heart diseases. Though, dietary fiber is considered to be the key component responsible to reduce the risk of type-II diabetes and cardiovascular diseases, however, various scientific studies have proven a stronger impact of whole grain consumption on CVDs risk reduction as compared to the impact of dietary fiber alone. This indicates a synergistic impact of various bioactive components of whole grain in addressing the diet-linked ailments. A recent meta-analysis of seven studies estimated 21% reduction in risks of CVDs with increased consumption of whole grains (3 servings per day). Thus, increased and sustained consumption of whole grains is imperative to counter 25% deaths attributable to CVDs. 

Diabetes is one of the most prevalent diseases in our community characterized by high blood glucose levels. According to recent estimates, Pakistan is considered to have 7th largest population of diabetics. Due to slower digestibility, whole grains are indorsed to affect blood glucose and insulin responses positively. Since whole grain bread results in a smaller rise in blood glucose levels as compared to white bread in type II diabetes patients, it is recognized as an intelligent choice. A massive study conducted on 90,000 women and 45,000 men suggested that those with higher intake of whole grains and cereal fiber had about 30% less chance to develop type II diabetes. Therefore, consumption of whole grains should be encouraged to combat the growing menace of diabetics.

Weight regulation is another important aspect in disease management. Consumption of whole grains and whole grain foods is associated with lower risks of obesity and weight gain, resultantly helpful in reducing obesity-related health issues. Less weight gain has been observed in the individuals consuming whole grains in their daily diet in several clinical trials, especially in middle-age women. Similar results have been reported for waist to hip ratio.

There are substantial scientific evidences supporting the role of whole grain against the onset of cancer. Several components of whole gains including dietary fiber, vitamin E, selenium and some anti-nutritional factors are associated with lower cancer risks through different mechanisms.

Gastrointestinal health is associated with a number of factors like age, genetics, environment, diet & lifestyle and is characterized by efficient digestion, optimum gut immune responses, absence of inflammation and diseases. Gastrointestinal diseases have considerably risen over the last two decades, mainly due to increased consumption of refined and junk foods. These diseases lead to a number of other health problems and consequently increase the disease burden on our already crumbling health care system. Colorectal cancer is considered as 4th most common type of cancer. Clinical evidences have shown reduction in gastrointestinal ailments with increased consumption of whole grain cereal products. Whole grains are a good source of many dietary components which are reported to improve gastrointestinal health, including phytochemicals, resistant starches, oligosaccharides, antioxidants, vitamins, minerals and dietary fiber. Thus, the use of whole grains is suggested to address gastrointestinal problems efficiently by improving overall gut health.

Conclusively, whole grains are an excellent dietary choice to be incorporated in daily diet to avoid a number of diet linked health problems and to improve overall health status owing to their valuable nutritional profile. Most of these protective components are found in bran and germ which is lost during milling. Therefore, whole grains must be incorporated in one’s daily diet to cope with a number of non-communicable diseases. At least three servings of whole grains coupled with a diet rich in fruits & vegetables while low in refined sugar and saturated fat are recommended to maintain a good health. The optimal use of whole grains should be encouraged to derive health benefits associated with them and decrease the mortality due to diet linked disease.