Quinoa Is Healthy But Too Much Can Cause Digestive Issues: How Much To Eat In A Day?

Quinoa is a healthy gluten-free alternative to wheat grains and an excellent food choice for people with coeliac disease. It can be a great substitute for people looking to increase their fibre intake and cut down their rice consumption. It is known for its fluffy texture and can be incorporated with various other food items like vegetables and pulses.

However, just because it is healthy and safe to eat for most people doesn’t mean there aren’t limitations. Moderation is the key, and therefore, adding recommended amounts of this seed can help tend to your health requirements while also keeping side effects at bay. We asked an expert about the health consequences of eating too much quinoa and what the recommended amount is.

Also Read: How Can Quinoa Help You Lose Weight?

Side Effects Of Eating Too Much Quinoa

According to Dr Preeti Nagar, Dietician at Noida International Institute of Medical Sciences College and Hospital (NIIMS), eating too much quinoa can lead to digestive issues, like bloating, gas, or discomfort. This is because of the high fibre content.

The British Heart Foundation (BHF) recommends 30g of fibre a day for healthy adults.

Additionally, eating excessive quinoa might also cause an imbalance in nutrient intake, especially if it replaces other essential foods in your diet.

Quinoa also contains saponins, bioactive compounds found in plants and marine invertebrates, which can cause digestive irritation if not rinsed properly before cooking.

How Much Quinoa To Eat In A Day?

Dr Nagar recommends about 1 cup of cooked quinoa per day. She says that it is a good serving size for most people and provides a balanced amount of protein, fibre, and nutrients without overwhelming your digestive system.

Should Some People Avoid Consuming Quinoa?

Quinoa is generally a healthy food option for most individuals. However, it may not be the best food choice for everyone. Some of the people who should avoid consuming quinoa include:

• Individuals with IBS: Those with Irritable Bowel Syndrome may experience more digestive discomfort from high-fibre foods like quinoa.
• People with allergies: Although rare, some individuals may have a sensitivity or allergy to quinoa.
• Those with kidney issues: Quinoa is high in oxalates, which can be a concern for individuals with certain kidney conditions.

How To Make Quinoa A Part Of A Balanced Diet?

To maximise quinoa’s health benefits, here’s how you can pair it with other foods:

• Vegetables: Add a variety of colourful veggies to increase nutrient diversity.
• Healthy fats: Incorporate sources like avocado or olive oil for better absorption of fat-soluble vitamins.
• Proteins: Combine with legumes, nuts, or seeds to create a complete protein profile.
• Fermented foods: Pairing with yoghurt or kimchi can aid digestion and enhance gut health.

Conclusion

While quinoa is a nutrient-dense food packed with protein, fibre, antioxidants, vitamins, and essential minerals like iron and potassium, it is important to consume it in moderation. Overconsumption of quinoa can lead to digestive distress, such as bloating and gas, due to its high fibre content. Additionally, consuming too much quinoa may cause imbalances in your overall diet, as relying on any single food source can result in nutritional deficiencies or excesses. Therefore, be mindful of your quantities and how you make it a part of a balanced diet.