What Grains Are Considered Anti-Inflammatory?

December 11, 2025 •

4 min read

According to a 2022 systematic review published in Nutrients, replacing refined grains with whole grains can significantly reduce inflammatory markers. This highlights the crucial role that certain whole grains play in controlling chronic inflammation within the body. Knowing which grains are considered anti-inflammatory can help you make better dietary choices for your long-term health.

Quick Summary

Several whole grains, rich in fiber, antioxidants, and other beneficial compounds, are effective in fighting inflammation. These include oats, quinoa, brown rice, buckwheat, and millet. They support a healthy gut microbiome, regulate blood sugar, and reduce oxidative stress, all contributing to a lower inflammatory response.

Key Points

Embrace Whole Grains: Replace refined grains with whole grains like oats, quinoa, and brown rice to fight inflammation.
Increase Fiber Intake: The fiber in whole grains promotes healthy gut bacteria, which helps to lower inflammation throughout the body.
Focus on Antioxidants: Grains such as buckwheat and sorghum are rich in antioxidants that protect against cellular damage from free radicals.
Regulate Blood Sugar: The low glycemic index of many whole grains helps prevent the insulin spikes that contribute to chronic inflammation.
Cook with Variety: Incorporate a diverse range of anti-inflammatory grains, including millet, barley, and spelt, into your meals.
Mindful Cooking: Soaking or sprouting grains can reduce anti-nutrients and enhance their nutritional benefits.
Prioritize Overall Diet: For maximum benefit, pair anti-inflammatory grains with a diet rich in fruits, vegetables, and healthy fats.

The Power of Whole Grains

Chronic inflammation is a significant risk factor for many diseases, including heart disease and diabetes. A proactive approach to reducing inflammation involves dietary changes, and including whole grains is a simple, effective strategy. Unlike refined grains, which are stripped of their bran and germ, whole grains retain their full nutritional profile, including fiber, antioxidants, and phytochemicals. These components work synergistically to reduce inflammation and support overall health.

Here are some of the most effective anti-inflammatory grains to add to your diet:

Oats: Oats are a powerhouse of soluble fiber, specifically beta-glucan, which is known for its cholesterol-lowering effects and its ability to reduce inflammation. They also contain unique antioxidants called avenanthramides, which combat free radicals in the body.
Quinoa: A gluten-free seed that acts like a grain, quinoa is a complete protein, meaning it contains all nine essential amino acids. It is rich in flavonoids like quercetin and kaempferol, which have potent anti-inflammatory properties.
Brown Rice: As a whole grain, brown rice retains its bran and germ, providing more fiber, magnesium, and antioxidants compared to white rice. Its fiber helps support a healthy gut microbiome, which is a key player in managing inflammation.
Buckwheat: This pseudo-cereal is loaded with antioxidants, fiber, and flavonoids. It is particularly known for containing rutin and quercetin, which have been shown to reduce oxidative stress and inflammation.
Millet: This group of small-seeded grasses is gluten-free and packed with antioxidants, fiber, and magnesium. Millets help to lower blood sugar levels and combat inflammation.
Barley: Rich in soluble fiber, barley can help lower cholesterol and promote healthy digestion. It supports a diverse gut microbiota, which is crucial for a healthy immune response and reduced inflammation.

The Mechanisms Behind Anti-Inflammatory Grains

The anti-inflammatory effects of these grains are not a single-ingredient phenomenon but a combination of several factors:

Fiber Content: The high fiber in whole grains feeds beneficial gut bacteria, leading to the production of short-chain fatty acids (SCFAs), such as butyrate. Butyrate has been shown to have important anti-inflammatory effects throughout the body. A healthy gut microbiome is directly linked to a reduction in chronic inflammation.
Antioxidant Power: Whole grains contain a wealth of antioxidants, including phenolic acids, flavonoids, and vitamin E. These compounds neutralize free radicals, which are unstable molecules that cause oxidative stress and cellular damage, leading to inflammation.
Glycemic Index: Many whole grains have a lower glycemic index compared to refined grains. This means they cause a slower, more gradual rise in blood sugar levels, which prevents insulin spikes that can promote inflammation.
Nutrient Density: Beyond fiber and antioxidants, these grains provide essential minerals like magnesium, zinc, and selenium, which play vital roles in regulating the immune system and supporting overall health.

Whole Grains vs. Refined Grains: A Comparison


Feature	Whole Grains	Refined Grains
Fiber Content	High	Low
Nutrient Density	High (vitamins, minerals)	Low (stripped of nutrients)
Blood Sugar Impact	Slow, steady release	Rapid spikes
Inflammation	Anti-inflammatory	Pro-inflammatory
Gut Health	Supports healthy gut bacteria	Poor for gut health
Chronic Disease Risk	Lower risk	Higher risk

How to Incorporate Anti-Inflammatory Grains

Making the switch from refined to whole grains is an easy and delicious way to boost your anti-inflammatory diet. Consider these ideas:

Breakfast: Start your day with a bowl of oatmeal or a warm buckwheat porridge.
Lunch: Use quinoa as a base for a vibrant salad or make a millet pilaf with your favorite vegetables.
Dinner: Substitute brown rice for white rice in stir-fries and curries. Use whole wheat flour for baking breads or opt for products made with spelt.
Snacks: Enjoy barley in soups or use whole-grain flours for nutrient-dense crackers.

For more detailed nutritional information and recipe ideas, consider exploring resources on whole grains and their benefits from reputable health organizations.

Conclusion

Incorporating anti-inflammatory grains like oats, quinoa, brown rice, and millet into your daily diet is a powerful and sustainable strategy for combating chronic inflammation and promoting overall wellness. The high fiber content, powerful antioxidants, and nutrient density of these whole grains support a healthy gut, stabilize blood sugar, and protect against oxidative stress. By making simple swaps and prioritizing whole grains over refined varieties, you can take a significant step toward a healthier, less inflamed body. Remember that consistency is key, and a varied diet rich in plant-based foods, including whole grains, offers the greatest benefit.

Key Takeaways

Whole vs. Refined Grains: Whole grains, unlike refined grains, retain essential fiber, antioxidants, and nutrients that help fight inflammation.
Fiber Power: The fiber in anti-inflammatory grains feeds healthy gut bacteria, which in turn reduces systemic inflammation.
Antioxidant Benefits: Grains like buckwheat and oats contain specific antioxidants (e.g., rutin, avenanthramides) that combat free radicals and oxidative stress.
Stable Blood Sugar: The lower glycemic index of most whole grains prevents rapid blood sugar spikes, a contributor to inflammation.
Diverse Options: Grains like quinoa, oats, brown rice, buckwheat, and millet offer diverse nutrient profiles and can be incorporated easily into daily meals.
Gut Health Connection: A healthy gut microbiome, supported by whole grains, is crucial for regulating the immune system and reducing inflammatory responses.

Frequently Asked Questions

The primary difference is that whole grains retain their entire grain kernel—the bran, germ, and endosperm—while refined grains have had the bran and germ removed. This process strips refined grains of most of their fiber, vitamins, and minerals.

Most whole grains are anti-inflammatory due to their fiber, antioxidant, and nutrient content. However, the anti-inflammatory effect is part of a holistic diet, and individual sensitivities (like gluten sensitivity) can alter the effect for some people.

While white rice is a refined grain that can cause blood sugar spikes and promote inflammation, incorporating brown rice or other whole grains is a better choice. Gradually swapping white rice for brown rice is an excellent way to transition.

Botanically, quinoa is a seed. However, it is commonly referred to and used as a whole grain in culinary applications due to its nutritional profile, which includes being a complete protein.

The fiber in whole grains acts as a prebiotic, feeding the beneficial bacteria in your gut. This leads to the production of short-chain fatty acids, like butyrate, which have significant anti-inflammatory effects.

Oats are naturally gluten-free. However, they are often processed in facilities that also handle wheat, barley, and rye, leading to cross-contamination. If you have celiac disease or gluten sensitivity, look for certified gluten-free oats.

Cooking grains like quinoa and oats is straightforward. Soaking grains for a few hours before cooking can reduce anti-nutrients and make them easier to digest. Steaming is also a great method for preserving nutrients.

While not strictly necessary, incorporating whole grains offers excellent anti-inflammatory benefits due to their rich fiber and nutrient content. They are a healthy source of complex carbohydrates that can support overall health.