Buckwheat (Cooked Groats) Overview
Buckwheat is a complete plant protein (all 9 essential amino acids) that is naturally gluten-free with unique rutin that strengthens blood vessels.
Why Buckwheat (Cooked Groats) Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Buckwheat (Cooked Groats) Nutrition Facts
Per 168g (1 cup cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 | — |
| Protein | 5.7g | 11% |
| Total Carbohydrates | 33.5g | 12% |
| Dietary Fiber | 4.5g | 16% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 1.2mg | % |
| magnesium | 86mg | % |
GI: 54 ()
Key Nutrients in Buckwheat (Cooked Groats) for Gut Health
Fiber
4.5gSupports gut health by providing essential fiber
Best Ways to Eat Buckwheat (Cooked Groats) for Gut Health
- Kasha (Eastern European style)
- Soba noodles
- Buckwheat pancakes
- Porridge for breakfast
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Buckwheat (Cooked Groats) Health Benefits
- Complete protein - rare in plants
- Naturally gluten-free grain alternative
- Rutin strengthens capillaries and lowers BP
- Resistant starch improves insulin sensitivity
Important Considerations
- Can cause severe allergic reactions
- Contains mild phytoestrogens
- Fagopyrin may cause sun sensitivity
- May significantly lower blood pressure
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