A Gastroenterologist Reveals His Favorite Gut-Friendly Cereal

Key Points

• Ezekiel 4:9 cereal contains sprouted grains that may aid digestion and improve nutrient absorption.

• Its blend of seven plant ingredients can help support a diverse, balanced gut microbiome.

• With 6 grams of fiber per serving, it helps contribute to daily fiber goals and support gut lining health.

What you eat can have a big impact on gut health. The right foods help keep digestion moving, nourish beneficial microbes, and make it easier for your body to absorb nutrients. Cereal is one food that can be an unexpectedly smart choice for supporting the gut.

With so many options in the cereal aisle, which one stands out as the best for gut health? We asked a gastroenterologist to name his top choice.

Will Bulsiewicz, M.D., MSCI, says his preferred gut-friendly cereal is Food for Life’s Ezekiel 4:9 Sprouted Whole Grain Cereal. He points to its fiber content and its combination of sprouted grains and legumes, which supply a wide range of plant-based fibers. That variety matters, since research suggests that eating many different plants is associated with a healthier, more resilient gut microbiome.

Nutrition Info

Why This Cereal Stands Out for Gut Health

Seven Plant Foods in One Bowl

One of the easiest ways to support gut health is to eat more plants. “I’m a huge advocate for focusing on adding more varieties of plants to our diet,” says Bulsiewicz.

He explains that each plant brings its own fibers and phytonutrients, which help nourish a healthier gut microbiome.

Research from the American Gut Project found that people with the healthiest guts were eating at least 30 different plants each week. With seven plants in a single bowl—wheat, barley, millet, lentils, soybeans, spelt and rosemary—this cereal makes it easier to move toward that goal.

Made with Sprouted Grains

Sprouted grains are especially useful for gut health because the sprouting process changes their nutrition. It begins germination in seeds and legumes and activates enzymes that naturally improve their nutritional profile, making sprouted grains a smart choice for both digestion and overall nutrition.

“[Sprouting] increases the bioavailability of iron, zinc and other minerals, lowers phytic acid and other antinutrients, and generally results in food that’s easier to digest,” says Bulsiewicz.

High in Fiber

Fiber plays several important roles in a healthy gut. It supports the gut lining, aids digestion and nutrient absorption, feeds beneficial bacteria, and may also help lower cholesterol and blood sugar levels. The issue is that an estimated 90% of adults do not get enough fiber, making it important to prioritize.

This cereal provides an impressive 6 grams of fiber in a half-cup serving, or 21% of your daily fiber needs.

Certified Organic

Organic certification means the grains and legumes in this cereal are grown without most synthetic pesticides, fertilizers or genetically modified organisms (GMOs). “This also means that they weren’t sprayed with glyphosate after harvest, a common weed killer that’s often used to dry out wheat, legumes and other whole grains,” says Bulsiewicz, who notes that some research suggests glyphosate may negatively affect the gut microbiome, which is why he prefers to avoid it when possible.

Ways to Enjoy Sprouted Grains Cereal

How to Pick a Gut-Friendly Cereal

Our Expert Take

“The golden rule of gut health is to eat for more plant diversity,” says Bulsiewicz.

Ezekiel 4:9 Sprouted Whole Grain Cereal helps make that easier by offering fiber, sprouted grains and seven plant ingredients in one bowl. It also works well as a base for gut-healthy toppings such as fruit, nuts and fermented dairy, which add even more nutrition. Together, these foods create the variety that supports a thriving gut microbiome. When choosing cereal, look for options that are high in fiber, made with whole grains and low in added sugar.

Read the original article on EatingWell