Porridge: Benefits and side effects

Porridge is not just light and easy to digest but also packed with nutrients. No matter which broken grain porridge is made of, it contains high amounts of dietary fibre. Most of these whole grains also contain micronutrients like vitamin B1, phosphorus, manganese, copper, iron, selenium, magnesium and zinc. Some plant proteins are also present in porridge, though the concentration and nutritional quality are likely to be suboptimal compared to animal sources of protein. 

(Read more: Vitamin B)

This apart, based on the type of grain, porridge is also packed with phytonutrients and plant compounds, which aid the synthesis of antioxidants in the body. Ferulic acid, phytic acid, alkylresorcinols, lignans, wheat germ agglutinin, lutein and avenanthramides are a few of the prominent plant compounds you are likely to find in porridge. Since porridge is so packed with nutrients that your body, specifically your immune system requires to function properly, it is safe to say that eating porridge is good for your immune system. 

(Read more: Weak immune system)

There are many benefits you can get by eating porridge and not just when you are sick. These benefits are derived from the separate components that make up a good bowl of porridge - broken grains and milk or water. Occasionally, people also add sugar or honey and healthy toppings like berries, fruits, nuts and seeds to make the porridge more filling and nutritious. The following are some of the key benefits you can gain by adding porridge to your diet.

While people with bowel disorders like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and gastroesophageal reflux disease (GERD) are often told to lower their intake of high-fibre foods, eating porridge is considered to be safe for most. This is because porridge is usually softened and provides soluble fibre, which helps regulate bowel movements. However, if you have any bowel disorders or other gastrointestinal problems, then it is best to consult your doctor before eating porridge. 

It is also important to ask a nutritionist which type of porridge (meaning the type of grains) is best suited to your individual needs. Those with wheat or gluten insensitivity may find that eating broken wheat porridge causes a reaction. Although other grains like rice and corn also contain trace amounts of gluten, porridge prepared with them do not cause any allergic reactions in most cases. Apart from this, there are no other known or suspected side effects of porridge.

Making a healthy bowl of porridge and having it for breakfast is one of the best things you can do for your health. To make a simple porridge, you need two basic ingredients:

• 50 grams of broken grains (oats, wheat, corn or rice)
• 350-400 ml water

You could replace the water with milk, but this will make the porridge stickier. Here’s the method you need to use to cook the porridge:

• Place the grains and the water in a pan.
• Add a pinch of salt if needed.
• Turn on the flame and bring the mixture to a boil.
• Allow the mix to simmer for five minutes while stirring from time to time.
• Once all the water has been soaked up and the grains are cooked, turn off the flame and transfer the porridge to a bowl.

When you have the cooked porridge ready, you could eat it as it is or you could make your bowl of porridge even healthier by adding the following toppings:

• Peanuts, dates, sesame seeds and other nuts and seeds
• Honey, maple syrup or agave to sweeten the porridge
• Granola
• Baked apples
• Fresh fruits and berries

If you have an upset stomach then it may be best to hold off on these toppings and have plain porridge.