Like many grains and grain alternatives, buckwheat can add significant fibre—particularly insoluble fibre—to your diet. Foods high in fibre have been shown to potentially lower your risk of a vast array of serious conditions, including diabetes, high blood pressure, heart disease, and colon cancer. For people who are overweight, a high-fibre diet may help with weight loss. In addition, a high-fibre diet may help to alleviate certain digestive conditions, such as gastroesophageal reflux disease (GERD), ulcers, constipation, and even haemorrhoids. Research shows that the benefits of a high-fibre diet apply to both adults and children.

Buckwheat contains mainly insoluble fiber. This is the type of fiber that does not dissolve in water, which means it remains mostly intact as it moves through your digestive tract. Insoluble fiber helps to bulk up your stool, which serves to keep you free of constipation and to lower your risk of diverticulitis, a condition that can lead to infection in your large intestine.

Buckwheat also contains a small amount of soluble fiber, which does dissolve in water and turns into a gelatinous substance that your body can digest. Soluble fibre is heart-healthy and has been shown to protect against many conditions, including diabetes and high cholesterol.

Medical authorities recommend that adults get between 20 and 35 grams of fibre per day. If you eat 3/4 cup of buckwheat groats as a hot cereal for breakfast, you are well on your way to meeting that total.