Digestion is the process your body uses to break down food. Common problems with digestion include constipation, diarrhea, upset stomach, bloating, and stomach cramps. These conditions are not only uncomfortable, but they can also be embarrassing.
Luckily, black gram is a hero when it comes to your digestion. This lentil superfood can do wonders to improve your digestion. Why? It’s because of black gram’s amazing nutritional properties. Here’s a rundown on why black gram is so good for your digestive tract.
Black Gram is Full of Fiber
You’ve probably heard it’s important to eat enough fiber. Unfortunately, most people don’t get even close to enough dietary fiber. The recommended daily amount of fiber is between 25 and 30 grams per day, but most Americans only get about 15 grams. The 2015-2020 Dietary Guidelines for Americans considers dietary fiber an under-consumed nutrient and a cause for concern.
Fortunately, black gram is very fiber-rich. Just one cup of dried black gram has 37.9 grams of dietary fiber. That’s even more than the recommended daily amount in just one meal!
What does fiber do for digestion? Fiber, which comes only from plant foods, is not digested. Instead, it helps to push other foods through your digestive system. Fiber helps to alleviate constipation by encouraging regular bowel movements. It also helps to minimize bloating.
There are two types of fiber: soluble and insoluble. Soluble fiber is the type found in black gram. This type of fiber absorbs excess water within your digestive system. It softens stool, making bowel movements easier. Insoluble fiber, also known as roughage, doesn’t dissolve in your digestive tract. Instead, it adds bulk to stool, helping your digestive system to function more quickly. Both types of fiber are needed for healthy digestion.
Black Gram Binds With Bile
Bile is an important fluid used for digestion. It comes from the liver, then moves through the small intestine and out of the body. Soluble fiber helps circulate bile by binding to it. A diet without enough fiber can lead to the same bile being recirculated–which can lead to a host of health problems.
A recent laboratory test published in the journal Food Chemistry showed that black gram binds well with bile. That’s because black gram is very high in total dietary fiber content, especially soluble fiber.
Black Gram: Protein without the Fat
Protein is important for any healthy diet. Meat is a common source of protein, but it often contains high levels of fat which are not beneficial to your digestion.
You’ve probably heard that there are good and bad types of fats. Unsaturated fats are the good kind. This type of fat occurs naturally in foods like olive oil, avocados, and salmon. Saturated and trans fats are the bad types of fat. These fats can be hard for your body to digest and can lead to bloating and other uncomfortable digestive complaints. Some of the most common foods containing saturated fats are also protein foods. These include beef, chicken, and dairy products.
Still, it’s important to get enough protein, since protein is the building block for your body’s cells. The Recommended Dietary Allowance of protein is .8 grams per kilogram of body weight. For the average woman, that’s about 53 grams per day. Most people get this amount easily in their diets, but many take in too much saturated fat at the same time.
Black gram is high in protein but low in saturated fat. A cup of dried black gram contains a whopping 52.8 grams of protein. Depending on your weight, sex, and activity level, this may be even more protein that you need in a day! Black gram does contain a very small amount of unsaturated fat (2.393 grams) and an even smaller amount of saturated fat (.236 grams).
As you can see, black gram is one of the best foods to eat for good digestion. That’s because it’s packed with fiber and protein–without an overabundance of saturated fats. Eating black gram can help improve your digestion naturally.