List of Grains to Avoid

When it comes to grains, there are a lot of different opinions in both standard care and wellness spaces. Some diets advocate for eliminating them entirely, while others suggest certain grains can be safely included in moderation. Navigating these varied perspectives can feel overwhelming, especially when trying to make the right choices for your health goals. Grains are often a staple in many diets, but the debate surrounding their impact on health is more complex than it seems.

 

The truth is, while grains aren’t ideal, there is nuance around this discussion. Factors like individual tolerances, health history, and even the type of grain play a significant role in determining their impact on your body.

 

We’ll explore the intricacies of grains, outlining which ones may be better avoided based on various health considerations. Let’s take a closer look at why grains can be problematic, which ones may be safer, and how to make the best choices around grains for you.

 

What Are Grains?

Grains are the edible seeds of grasses belonging to the Poaceae family. They are a staple food source for many cultures around the world and serve as a key ingredient in numerous dishes. Grains are commonly classified into two main categories: whole grains and refined grains. Whole grains include the entire seed — bran, germ, and endosperm — while refined grains have been processed to remove the bran and germ, often resulting in a finer texture and longer shelf life.

 

Grains can also be classified based on their species or type, with many being familiar pantry staples and others less commonly used in everyday cooking.

 

Comprehensive List of Grains:

• Wheat
• Rice (white, brown, and wild varieties)
• Corn (maize)
• Oats
• Barley
• Rye
• Millet
• Sorghum
• Quinoa (technically a pseudo-grain)
• Buckwheat (technically a pseudo-grain)
• Amaranth (technically a pseudo-grain)
• Teff
• Spelt
• Kamut
• Triticale
• Freekeh
• Farro
• Einkorn

 

Why Are Grains Problematic?

 

 

Grains have long been considered a staple in the modern diet, however, they can be a hidden source of health challenges. From gut-disrupting anti-nutrients to mold contamination and chemical exposure, grains may be contributing to inflammation, immune imbalances, and digestive distress.

 

Grains naturally contain anti-nutrients—compounds designed to protect the plant but that can interfere with human digestion. These substances can block the absorption of essential minerals like zinc, iron, and calcium, potentially leading to deficiencies. Even more concerning, some anti-nutrients can damage the gut lining, increasing intestinal permeability (often referred to as leaky gut). This can trigger widespread inflammation and make the body more reactive to certain foods.

 

 

Because grains are stored for extended periods—often in warm and humid conditions—they create an ideal environment for mold growth. The problem isn’t just mold itself; it’s the mycotoxins these molds produce. Mycotoxins are harmful compounds that can overstimulate the immune system, promote chronic inflammation, and contribute to a range of health concerns, from brain fog to digestive issues. One of these toxins produced in grains is aflatoxins. Aflatoxins are toxic compounds produced by certain types of fungi, often found in improperly stored grains. Aflatoxins are carcinogenic and linked to various severe health risks.

 

The vast majority of conventionally grown grains are treated with chemical pesticides and herbicides. Even if deemed “safe” by some regulatory standards, these residues can accumulate in the body over time. Additionally, grains may be exposed to other environmental toxins during processing and storage, further burdening the body’s detoxification pathways. For those dealing with chronic illness, reducing this toxic load can be a key factor in healing.

 

When anti-nutrients, mold-derived toxins, and chemical residues combine, they create a perfect storm for chronic inflammation. This ongoing stress on the immune system can be particularly problematic for those predisposed to autoimmune conditions. Some research suggests that grains—especially gluten-containing ones—can trigger or worsen autoimmune symptoms, making them a common elimination target in healing diets.

 

Grains With Gluten and Why You Should Avoid Them

 

 

Gluten, a protein found in wheat, barley, and rye, is well-documented as a trigger for autoimmune conditions, particularly celiac disease. In individuals with celiac disease, consuming gluten causes the immune system to mistakenly attack the small intestine, leading to damage, nutrient malabsorption, and long-term health complications. Even in those without celiac disease, gluten can contribute to inflammation and immune activation, worsening symptoms in individuals with other autoimmune conditions.

 

One major reason gluten is harmful is that it increases leaky gut. Research shows that gluten, particularly the gliadin component, disrupts the tight junctions in the gut lining, allowing harmful substances to enter the bloodstream and trigger an immune response. This can lead to widespread inflammation, exacerbating conditions such as rheumatoid arthritis, multiple sclerosis, and thyroid disorders.

 

Additionally, gluten contains proteins that can directly stimulate an immune response, even in individuals without celiac disease. Studies suggest that amylase trypsin inhibitors (ATIs), found in wheat and other grains, can activate immune cells, worsening symptoms of chronic inflammatory diseases. Non-celiac gluten sensitivity (NCGS) has also been identified as a condition where individuals experience symptoms like brain fog, joint pain, and digestive distress after consuming gluten, despite not testing positive for celiac disease.

 

For those with autoimmune conditions or chronic inflammation, removing gluten from the diet can be a powerful lever for symptom resolution. A gluten-free diet has been shown to reduce inflammation, improve gut integrity, and alleviate symptoms in many individuals suffering from autoimmune diseases.

 

What About Grains Considered Gluten-Free?

For those looking to avoid gluten, certain grains are often promoted as safe, gluten-free alternatives. These grains are considered gluten-free under food labeling laws, making them popular substitutes in gluten-free diets. However, the reality is more complex. While these grains lack the specific proteins found in wheat, barley, and rye, they often contain other forms of gluten-like proteins that can still trigger adverse reactions.

 

Emerging research has shown that even these so-called gluten-free grains can contribute to persistent health issues, particularly in individuals with heightened sensitivities or underlying gut health concerns. We’ll take a closer look into the details of these grains and why their gluten-free status may not tell the whole story.

 

Corn

Corn, often touted as a safe gluten-free alternative, poses unique challenges to health, particularly for individuals with gluten sensitivities or chronic conditions. While it does not contain the same type of gluten proteins found in wheat, barley, or rye, corn has its own gluten protein called zein.

 

Studies have shown that zein can provoke immune reactions in some individuals with gluten sensitivities, hindering their ability to heal from conditions such as leaky gut syndrome and other chronic diseases. Consuming corn-based products may prolong inflammation and delay recovery in those seeking to avoid the adverse effects of gluten.

 

Corn’s inflammatory nature extends beyond its zein content. Most corn grown today is genetically modified (GMO) to resist pests and tolerate herbicides such as glyphosate. These genetic modifications and heavy glyphosate exposure pose significant health risks, including potential endocrine disruption and microbiome imbalances.

 

Additionally, corn is loaded with anti-nutrients, such as phytic acid, lectins, and protease inhibitors, which can interfere with nutrient absorption and digestion. Combined with the widespread presence of mold and mycotoxins in stored corn products, these factors make corn a less-than-ideal option.

 

Rice

 

 

Rice, often considered a safe staple in gluten-free diets, comes with its own set of challenges. While it does not contain the same gluten proteins found in wheat, rice has its own version called oryzenin. For individuals sensitive to gluten or struggling with gut health, oryzenin can still provoke immune reactions. Rice proteins have also been associated with food protein-induced enterocolitis syndrome (FPIES), a condition that causes inflammation in the colon and gastrointestinal distress. This highlights that rice, even in its gluten-free form, is not entirely without risk.

 

Rice also poses health concerns due to its heavy metal content, particularly in brown rice. Brown rice tends to accumulate higher levels of arsenic, cadmium, and lead due to its outer bran layer, which remains intact. These heavy metals have been linked to long-term health issues, including kidney damage and developmental problems. Additionally, rice is high in anti-nutrients such as phytic acid, which can inhibit the absorption of essential minerals such as calcium, magnesium, and zinc.

 

For those who still wish to include rice in their diet occasionally, organic white rice that has been properly soaked and thoroughly washed may be a safer option. Soaking and rinsing rice can help reduce its anti-nutrient load, making it a more digestible and less toxic choice for occasional consumption. However, it is crucial to understand that preparation practices can’t remove all these toxins, making it important to approach rice consumption with an awareness of these nuances and potential risks.

 

Oats

 

 

Although oats don’t share the same gluten proteins as wheat, they contain a type of gluten protein called avenin. Research has shown that avenin can cause inflammatory responses in some individuals with gluten sensitivities, similar to the reactions triggered by wheat gluten. Compounding this issue, oats are often cross-contaminated with wheat gluten during harvesting, processing, and packaging, making it difficult for consumers to avoid trace amounts of gluten even in oats labeled as gluten-free.

 

Beyond the gluten concerns, oats pose additional health risks. They have a high glycemic index, which means they can cause significant spikes in blood sugar levels, contributing to inflammation and metabolic imbalances. Oats also contain anti-nutrients such as phytic acid, which can interfere with the absorption of vital minerals such as calcium, iron, and zinc, potentially leading to deficiencies over time.

 

Additionally, oats are one of the most heavily glyphosate-exposed crops, as this herbicide is often used as a drying agent before harvest. Glyphosate exposure has been linked to numerous health issues, making oats a less ideal choice as well.

 

Millet

Millet, often popular in certain health-conscious diets, can also be problematic. While it does not contain the same type of gluten found in wheat, barley, or rye, millet contains its own gluten protein called panicin. For individuals sensitive to gluten or dealing with gut health issues, panicin can still trigger immune responses or contribute to inflammation, making millet problematic even in gluten-free contexts.

 

Beyond its gluten protein content, millet is rich in anti-nutrients, including phytic acid and polyphenols. Millet also contains goitrogens—substances that can interfere with thyroid function. High intake of millet has been linked to an increased risk of developing goiter and other thyroid-related disorders, particularly in regions where millet is a diet staple.

 

Sorghum

Sorghum is another less-than-ideal option for many people. While it does not contain standard gluten, sorghum contains a different gluten protein called kafirin. Kafirin has been shown to interfere with protein digestion and can cause inflammatory responses in sensitive individuals, particularly those already dealing with gluten sensitivity or gut health issues. In addition to its kafirin content, sorghum is high in anti-nutrients like tannins, phytic acid, and oxalates.

 

All of these grains that are marketed as safe gluten-free options pose similar risks through alternative protein components along with mold contamination and pesticide exposure. While certain preparation practices like soaking may help reduce some of the anti-nutrient load, it’s important to consider all these risks when deciding if and how often you should eat grains.

 

What About Pseudo-Grains?

Pseudo grains are plant seeds that resemble grains in appearance, texture, and culinary use but are technically not part of the grass family such as true grains. Despite this distinction, pseudo-grains are often grouped with traditional grains due to their similar applications in cooking and baking.

 

They have become popular alternatives in gluten-free diets and are commonly perceived as safer options for those avoiding gluten. However, there is also more nuance to explore here. Certain pseudo grains have been found to contain proteins that can mimic gluten, causing similar inflammatory reactions in sensitive individuals.

 

Quinoa

Quinoa isn’t as harmless as it seems, particularly for those with gluten sensitivities or gut health concerns. While quinoa is technically a pseudo-grain, studies have shown that certain proteins in quinoa can mimic gluten and trigger inflammatory responses in sensitive individuals.

 

In addition to its gluten-mimicking proteins, quinoa is high in anti-nutrients such as saponins, phytic acid, and oxalates. Saponins, which coat the outer layer of quinoa, can irritate the gut lining and cause leaky gut. Oxalates, present in significant amounts in quinoa, can contribute to kidney stone formation and oxalate toxicity in susceptible individuals.

 

Buckwheat

Studies have revealed that buckwheat and gluten cross-contamination during farming, processing, or packaging is a common issue. This occurs when buckwheat is grown or processed alongside gluten-containing grains such as wheat, barley, or rye. Beyond cross-contamination concerns, buckwheat contains anti-nutrients that can interfere with digestion and nutrient absorption.

 

Amaranth

Amaranth is another popular pseudo-grain that has a significant risk of cross-contamination during cultivation, processing, and packaging. Amaranth is frequently grown and processed in facilities that handle gluten-containing grains such as wheat, barley, and rye. This cross-contamination can introduce trace amounts of gluten. In addition to cross-contamination issues, amaranth contains several anti-nutrients.

 

Do I Need to Eat Grains?

 

 

Grains are not a biological necessity for human health. Unlike proteins and fats, which are essential macronutrients required for survival, carbs—including those from grains—are not essential. The human body can synthesize all the glucose it needs through a process called gluconeogenesis, using proteins and fats as building blocks. Also, the nutrients found in grains can be obtained from more nutrient-dense foods like animal foods, which come without the anti-nutrients and inflammatory properties associated with grains.

 

Dr. Alessio Fasano, a leading gluten expert from Harvard, has discussed how consuming gluten—even for individuals without diagnosed sensitivities—causes small amounts of damage to the intestinal lining. Over time, this damage can contribute to leaky gut and systemic inflammation.

 

Since all grains either contain gluten or proteins that mimic its effects, this is an important consideration for anyone prioritizing gut health and reducing chronic inflammation. While some individuals may tolerate grains better than others, reducing grain consumption—especially refined grains—is beneficial for everyone. Refined grains offer little nutritional value and primarily serve to spike blood sugar levels, which can lead to metabolic stress.

 

Our bodies are designed to maintain only about four grams of sugar in the blood at any given time. However, carbs from grains are quickly broken down into glucose, often overwhelming this delicate balance. Regularly consuming grain-based carbs can lead to elevated blood sugar levels, insulin resistance, and other health complications over time.

 

Closing Thoughts on What Grains to Avoid

Given the numerous concerns associated with grains—ranging from gluten and gluten-mimicking proteins to anti-nutrients, aflatoxins, mold, and heavy pesticide exposure—it is clear that grains pose challenges. While some individuals may tolerate occasional grain consumption, avoiding grains entirely is often ideal, especially for those dealing with chronic health conditions or looking to optimize their overall well-being.

 

Healing is highly bio-individual, and what works for one person may not work for another. For those curious about their own tolerance, tools such as the Coco Pulse Test or keeping a detailed Food and Mood Journal can help identify whether a specific grain is affecting their body negatively.

 

It’s important to discuss this topic with hope and encouragement. Tens of thousands of individuals have embraced grain-free lifestyles, including carnivore diets, and experience thriving health. These diets provide all essential nutrients while eliminating potential triggers such as grains, demonstrating that life without grains is possible and can be profoundly rewarding. Whether you decide to avoid grains entirely or limit them significantly, the choice should be guided by your personalized health needs and goals. Remember, small changes can lead to big results, and your journey toward better health is entirely within your reach.

 

Work With Our Trusted Carnivore Diet Functional Medicine Practitioners

The Nutrition with Judy practice is honored to be a trusted carnivore diet practitioner support serving patients from around the globe. We’re passionate about helping our patients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team is dedicated to providing leading nutritional resources for your wellness goals. We welcome you to explore our free resources and are always available to support you through personalized protocols. Our Symptom Burden Assessment (SBA) is the perfect starting point for discovering your root cause and is required to work with our team— you can learn more in-depth about this powerful tool here.