Grains like rice and wheat are staple crops around the world. But more and more people are starting to remove this essential food group from their diet.

It’s important to note that grains are some of the richest sources of fiber, which we need for good digestion and blood sugar control, among others. But for some people, their bodies just can’t process some of the compounds present in grains, such as gluten. Others might struggle with digestive problems and inflammation.

Enter grain-free diet. This diet bars grains and all food products that contain or were made with grains. But it’s not as extreme as it sounds. A grain-free diet still ticks all the boxes when it comes to important nutrients. Plus, a grain-free diet is linked to a number of health benefits, including pain relief and weight loss.

What’s in a grain-free diet?

You still have lots of food to eat on a grain-free diet. These include:

• Fruits – With grains out of the picture, you’ll need to eat more of other fiber-rich foods, such as fruits.
• Vegetables – Starchy vegetables like potatoes and squash are good fiber-rich alternatives to grains. You can also get your fiber from leafy greens and stalky vegetables like broccoli.
• Plant-based sources of protein – If you’d like to make your diet vegetarian as well, opt for foods rich in protein that aren’t meat or animal products, such as beans, edamame, chickpeas and the like.
• Nuts and seeds – Nuts and seeds are good sources of beneficial fats and protein.
• Meat and animal products – You can still have grass-fed beef, chicken, fish, milk, cheese and the like on a grain-free diet.
• Pseudocereal – Pseudocereals look like grains but are actually seeds. These include quinoa, buckwheat and amaranth.
• Non-grain-based ingredients – You can still use ingredients like flour provided that you opt for ones made with nuts or seeds, such as almond flour and flaxseed flour.
• Fat – You can get heart-healthy omega-3 fatty acids from healthy oils like olive, coconut and avocado oil. You may also include marinades and salad dressings as added fats.

Like other healthy diets out there, a grain-free diet generally excludes processed foods, such as boxed breakfast cereals, most noodles, crackers, sweetened granola bars, instant oatmeal and most pastries.

Health benefits of a grain-free diet

Below are six of the most touted health benefits of a grain-free diet:

1. Lowers inflammation

Some compounds in grains can contribute to inflammation, which is associated with many chronic diseases. In fact, some recent animal and human studies suggest a link between wheat intake and chronic inflammation. Therefore, cutting out grains from your diet could result in reduced levels of inflammation in your body.

In addition, removing grains from your diet may cause you to eat more fruits and vegetables to make up for the grains you cut out. Fruits and vegetables contain antioxidants and other beneficial compounds known to reduce inflammation.

2. Helps treat certain conditions

Most of the people who adopt a grain-free diet have certain autoimmune conditions, and research supports the diet’s use in such cases. One such autoimmune condition is celiac disease. It causes the body to mistake the gluten from grains as a threat. The immune system typically responds by damaging the small intestine.

If a person with celiac disease or a gluten intolerance eats grains with gluten, he or she can experience an array of symptoms, including stomachache, bloating, constipation, diarrhea, headaches and fatigue.

3. Controls blood sugar

Grains are rich in carbohydrates. Your body breaks down most of these carbs into the sugar glucose. Glucose is then absorbed into your bloodstream so that your cells can later use it for energy with the help of insulin.

As such, grains can be a problem for people with diabetes, a condition characterized by high blood sugar. People with diabetes are unable to make insulin or use the insulin they have effectively.

4. Supports weight maintenance

A grain-free diet supports weight maintenance because it cuts out processed foods that can lead to weight gain. Plus, cutting out a whole food group from your diet may reduce your overall daily calorie intake.

5. Boosts mental health

Research indicates that anxiety is linked to celiac disease. According to a 2013 study, people with celiac disease were more likely to have state anxiety, a heightened but temporary state of anxiety, than people without the disease. After eating a gluten-free diet for a year, those with celiac disease had fewer anxiety symptoms.

The same study showed that other anxiety disorders, such as social phobia and panic disorder, were associated with the body’s response to gluten.

6. Treats pain

Some studies suggest that a grain-free diet can treat pelvic pain in women with endometriosis. This commonly affects the ovaries, fallopian tubes and the tissues lining the pelvis. People with fibromyalgia, a disorder marked by widespread musculoskeletal pain, may also benefit from following a grain-free diet.

A grain-free diet is a great option for people with certain conditions or food intolerances that restrict their food choices heavily. Keep your diet balanced by making sure it contains nutrient-dense foods, such as fruits, vegetables, legumes, seeds, pseudocereals, healthy oils, meat and plant-based sources of protein.

Sources:

EcoWatch.com

NCBI.NLM.NIH.gov