Do Millets Cause Inflammation or Fight It?

November 1, 2025 •

3 min read

Chronic inflammation is a leading cause of many health and lifestyle diseases, but recent scientific evidence reveals that millets contain powerful anti-inflammatory properties, not inflammatory ones. This ancient grain, a staple in many cultures for centuries, is increasingly recognized for its health benefits, including its ability to combat inflammation.

Quick Summary

This article debunks the myth that millets cause inflammation, revealing how their high fiber, antioxidant, and gluten-free content actively reduces inflammatory markers and supports gut health.

Key Points

Millets Fight Inflammation: Millets are rich in antioxidants and fiber, which actively work to reduce chronic inflammation in the body.
Antioxidants Combat Oxidative Stress: The phenolic compounds and flavonoids in millets neutralize free radicals, thereby minimizing oxidative stress that can trigger inflammatory responses.
Gluten-Free Alternative: For those with gluten sensitivity or celiac disease, millets are a safe, gluten-free option that prevents the inflammation triggered by gluten.
Support Gut Health: The high dietary fiber and prebiotic nature of millets promote a healthy gut microbiome, which is essential for managing systemic inflammation.
Low Glycemic Index: Varieties of millet have a lower glycemic index than refined grains, helping to stabilize blood sugar and prevent inflammation-inducing spikes.
Cooking Reduces Anti-Nutrients: Soaking millets before cooking can help reduce anti-nutrients like phytic acid, improving mineral absorption.
Overall Health Benefits: Beyond inflammation, millets support heart health, aid in digestion, and offer a sustainable and nutritious food source.

Millets: A Nutritional Powerhouse with Anti-Inflammatory Properties

Millets are a diverse group of small-seeded grains that have been a cornerstone of traditional diets for thousands of years in Asia and Africa. They are naturally gluten-free, highly nutritious, and packed with beneficial compounds that work to fight inflammation in the body. Far from being inflammatory, millets are being increasingly recognized by the scientific community for their therapeutic potential in addressing chronic inflammatory conditions.

The Science Behind Millets and Reduced Inflammation

Several key components of millets are responsible for their anti-inflammatory effects.

Antioxidant-Rich Profile: Millets are abundant in potent antioxidants like phenolic acids and flavonoids. These compounds combat oxidative stress, a primary driver of inflammation. By neutralizing free radicals, millet antioxidants help prevent cellular damage that can trigger an inflammatory response. Different varieties, like Kodo millet, have particularly high antioxidant activity.
Fiber and Gut Health: The high dietary fiber content in millets is crucial for gut health, which is directly linked to systemic inflammation. The fiber acts as a prebiotic, feeding the beneficial bacteria in your gut microbiota. A healthy gut microbiome produces short-chain fatty acids, such as butyrate, which have significant anti-inflammatory effects.
Gluten-Free Nature: For individuals with celiac disease or non-celiac gluten sensitivity, consuming gluten can trigger an inflammatory immune response. As millets are naturally gluten-free, they provide a safe, nutrient-dense alternative to wheat, helping to prevent the inflammation associated with gluten intolerance.
Low Glycemic Index (GI): Certain varieties of millet have a low glycemic index, meaning they cause a slower, more gradual rise in blood sugar compared to refined grains. This helps prevent the inflammatory spikes in blood glucose levels that can exacerbate chronic inflammation.

Comparison: Millets vs. Refined Grains

This table highlights the stark differences between millets and refined grains concerning their impact on inflammation.


Feature	Millets (Whole Grain)	Refined Grains (e.g., White Rice)
Antioxidant Content	High in polyphenols, flavonoids, and other compounds	Low to negligible, as the bran and germ are removed
Dietary Fiber	High, providing both soluble and insoluble fiber	Very low, as fiber is largely stripped away during processing
Gut Health	Supports beneficial gut bacteria and produces anti-inflammatory butyrate	Can promote an imbalance in gut flora due to lack of fiber
Glycemic Index	Low to moderate, leading to stable blood sugar levels	High, causing rapid spikes in blood sugar and potential inflammation
Vitamins & Minerals	Rich source of B vitamins, magnesium, phosphorus, and iron	Many nutrients are removed during processing unless fortified
Protein Content	Comparatively higher, offering a good source of plant-based protein	Lower protein content relative to millets

Potential Downsides and Preparation Tips

While millets are overwhelmingly beneficial, some precautions should be considered. Some varieties, such as pearl millet, contain goitrogens, compounds that can interfere with thyroid function if consumed in excess. Thoroughly cooking millets can minimize this risk. Additionally, millets contain anti-nutrients like phytic acid, which can hinder mineral absorption. Soaking the grains before cooking significantly reduces the levels of these compounds.

For those new to millet, gradually increasing your intake is recommended to avoid minor digestive discomfort like bloating or gas due to the high fiber content.

Simple Ways to Incorporate Millets into Your Diet

Use cooked millet as a substitute for rice or couscous in salads, bowls, and side dishes.
Make millet porridge for a warm, nutritious breakfast, similar to oatmeal.
Use millet flour for gluten-free baking, such as breads, pancakes, or cookies.
Add millet to soups or stews as a thickener or to add texture.
Experiment with different varieties like foxtail millet in a pilaf or finger millet (ragi) in flatbreads (rotis).

Conclusion

The notion that millets cause inflammation is a misconception. In reality, these ancient grains are a nutritional asset, offering a wealth of anti-inflammatory benefits. Their rich profile of antioxidants, dietary fiber, and gluten-free status makes them a powerful tool for supporting gut health and fighting chronic inflammation. By incorporating millets into a balanced diet, you can leverage their health-promoting properties and enjoy a versatile, nutritious, and delicious grain.

Frequently Asked Questions

Yes, millets are considered anti-inflammatory. They are rich in antioxidants, such as polyphenols, and dietary fiber, which work together to combat oxidative stress and promote gut health, both of which reduce inflammation.

Yes, millet is naturally gluten-free and is a safe and nutritious grain for people with celiac disease or non-celiac gluten sensitivity, helping to avoid inflammation caused by gluten.

For individuals not accustomed to high-fiber diets, eating large quantities of millet too quickly might cause minor digestive issues like bloating or gas. It is best to increase intake gradually to allow the digestive system to adjust.

While the glycemic index can vary by millet type and preparation, many varieties have a low to moderate GI compared to refined grains. This helps prevent rapid blood sugar spikes that can trigger inflammation.

To reduce anti-nutrients like phytic acid in millets, it is recommended to soak the grains for several hours or overnight before cooking. Processing methods like fermentation and sprouting can also be effective.

While all millets offer anti-inflammatory benefits, varieties like foxtail millet, barnyard millet, and Kodo millet are particularly rich in polyphenols and antioxidants known for fighting inflammation.

Millets contain prebiotics, which are types of fiber that feed the beneficial bacteria in your gut. They act as fuel for probiotics, promoting a healthy gut microbiome, but they are not probiotics themselves.