What grains are gluten-free and anti-inflammatory? A Guide to Nutrient-Rich Choices

October 29, 2025 •

5 min read

Chronic inflammation contributes to a host of health issues, including heart disease and type 2 diabetes. Choosing foods wisely is crucial, which is why many seek to know what grains are gluten-free and anti-inflammatory to support their wellness goals.

Quick Summary

Several grains and pseudocereals are both gluten-free and rich in anti-inflammatory compounds like fiber and antioxidants. Key examples include quinoa, buckwheat, amaranth, millet, sorghum, teff, brown rice, and certified gluten-free oats. Incorporating these whole grains can support gut health and reduce systemic inflammation.

Key Points

Embrace whole, gluten-free grains: Switch from refined grains to options like quinoa, brown rice, and millet, which retain fiber and nutrients vital for fighting inflammation.
Look for antioxidants: Prioritize grains rich in antioxidants, such as buckwheat (rutin) and sorghum (phenolic compounds), to combat oxidative stress and lower inflammation.
Choose complete proteins: Quinoa and amaranth are complete proteins, providing all essential amino acids to support tissue repair and overall body function.
Support gut health with fiber: The high fiber content in anti-inflammatory grains acts as a prebiotic, promoting a healthy gut microbiome that, in turn, helps reduce systemic inflammation.
Mindful sourcing for sensitive diets: For celiac disease, always choose certified gluten-free oats and other grains to avoid cross-contamination risks.
Prepare grains properly: Soaking or sprouting grains like brown rice can enhance nutrient bioavailability by reducing anti-nutrient compounds.

Understanding the Link Between Grains, Gluten, and Inflammation

For many, especially those with conditions like celiac disease or non-celiac gluten sensitivity, gluten—a protein found in wheat, barley, and rye—can trigger an inflammatory immune response. But even for those without a specific sensitivity, a diet high in refined grains can worsen systemic inflammation. Refined grains, stripped of their nutrient-rich bran and germ, lead to rapid blood sugar spikes, which can promote inflammation. The anti-inflammatory effect of whole grains, by contrast, comes from their high fiber content and an array of phytochemicals that act as antioxidants. By switching from refined to whole, gluten-free options, you can actively reduce inflammation through your diet.

The Top Gluten-Free and Anti-Inflammatory Grains

Quinoa

Often called a "pseudo-cereal," quinoa is a complete protein, meaning it contains all nine essential amino acids. It is packed with fiber and antioxidants, such as quercetin and kaempferol, which help protect against oxidative damage and reduce inflammation. Its anti-inflammatory properties have been shown to help regulate blood sugar, improve lipid metabolism, and support overall cardiovascular health. Quinoa is also high in magnesium, which plays a role in insulin sensitivity.

Buckwheat

Despite its name, buckwheat is a gluten-free seed-like fruit related to rhubarb, not wheat. It is a powerhouse of antioxidants, particularly rutin, which has strong anti-inflammatory effects. This makes it beneficial for cardiovascular health, as rutin can help improve blood circulation and prevent blood vessel hardening. Buckwheat is also a good source of fiber, protein, and resistant starch, which supports gut health.

Amaranth

Another highly nutritious, gluten-free pseudo-cereal, amaranth has a nutty flavor and impressive nutrient profile. Like quinoa, it is a complete protein and provides abundant fiber. Its anti-inflammatory benefits come from antioxidants like phenolic acids and flavonoids, which have been studied in animals for their ability to lower inflammation. Amaranth is also rich in essential minerals like iron, magnesium, and calcium.

Millet

Millet is a naturally gluten-free grain, a staple in many parts of the world, that offers a wealth of benefits. It is rich in antioxidants, fiber, and magnesium, all of which contribute to lowering inflammation and regulating blood sugar. Its high fiber content acts as a prebiotic, nourishing beneficial gut bacteria and supporting a healthy microbiome.

Sorghum

This ancient grain is a potent anti-inflammatory agent, thanks to its high concentration and variety of phenolic compounds, including flavonoids and tannins. Some varieties, especially pigmented ones, contain 3-deoxy anthocyanins with strong anti-inflammatory and antioxidant properties. Sorghum is a great source of dietary fiber and supports gut health.

Teff

Teff is the world's smallest grain and a staple in Ethiopian cuisine. It is naturally gluten-free and boasts a significant amount of protein, fiber, and minerals like iron and calcium. Teff contains prebiotic fibers that feed good gut bacteria, making it beneficial for digestive health and healing. Its unique protein structure also makes it unlikely to cause issues for individuals with sensitivities to other grains.

Brown Rice

Unlike refined white rice, brown rice retains its bran and germ, giving it more fiber, antioxidants, and minerals. Studies have shown that consuming brown rice can reduce inflammatory markers like C-reactive protein (hs-CRP). Its phenolic compounds provide strong antioxidant and anti-inflammatory properties. For the best results, soaking or sprouting brown rice can reduce phytic acid content and improve nutrient absorption.

Certified Gluten-Free Oats

While oats are naturally gluten-free, they are often cross-contaminated during processing. For celiac patients, opting for certified gluten-free oats is essential. Oats are rich in a soluble fiber called beta-glucan, which has powerful anti-inflammatory effects and helps to regulate blood sugar and cholesterol. Oats also contain unique antioxidants called avenanthramides that contribute to their anti-inflammatory properties.

Comparison: Anti-Inflammatory Grains


Feature	Quinoa	Buckwheat	Amaranth	Brown Rice
Gluten-Free	Yes	Yes	Yes	Yes
Anti-Inflammatory Properties	Flavonoids, saponins, polyphenols	Rutin, fiber, antioxidants	Flavonoids, phenolic acids	Phenolic compounds, GABA
Protein Type	Complete Protein	Good source, well-balanced amino acids	Complete Protein	Good source of protein
Key Nutrients	Magnesium, iron, fiber	Fiber, resistant starch, minerals	Iron, calcium, fiber	Fiber, magnesium, selenium
Culinary Uses	Salads, side dishes, pilafs, breakfast bowls	Porridge (kasha), flour for pancakes, soba noodles	Porridge, flour for baking, thickening soups	Side dishes, stir-fries, bowls, salads

How to Incorporate Anti-Inflammatory Grains into Your Diet

Making the switch to these nutrient-dense grains can be a simple and delicious process. Here are some tips to help you get started:

Swap for Better Breakfasts: Use buckwheat groats or certified gluten-free oats to make a warm, hearty porridge topped with berries and nuts. Quinoa can also be made into a savory breakfast bowl with vegetables.
Build Better Bowls: Replace white rice or pasta with quinoa, brown rice, or sorghum in your favorite lunch and dinner bowls. These grains serve as an excellent, fibrous base for stir-fries, curries, and salads.
Bake with Nutrient-Dense Flours: Experiment with flours made from these grains. Buckwheat flour is great for pancakes and crepes, while amaranth or millet flour can be used to enrich baked goods like bread and cookies.
Embrace Side Dishes: Serve millet or teff as a side dish instead of standard pasta or potatoes. Both offer a different texture and flavor profile that can complement a variety of meals.
Boost Soups and Stews: Add a handful of cooked amaranth or quinoa to soups and stews to add substance and a nutritional punch. Their small size makes them an easy addition.
Use Proper Preparation: Maximize nutrient absorption by following cooking techniques like soaking grains for 6-8 hours, which helps reduce anti-nutrients like phytic acid.
Prioritize Certified Options: If you have celiac disease or a serious gluten sensitivity, always choose products labeled as "certified gluten-free" to prevent cross-contamination.

Conclusion

For those seeking to reduce inflammation and enhance overall health, a diverse range of naturally gluten-free and anti-inflammatory grains provides excellent nutritional support. From the complete protein of quinoa and amaranth to the rutin in buckwheat and the phenols in brown rice, these grains are packed with beneficial compounds. By making simple dietary swaps and adopting mindful preparation techniques, you can effectively integrate these healthful options into your daily meals. The benefits extend beyond simply avoiding gluten, contributing to improved gut health, better blood sugar regulation, and reduced risk of chronic diseases. For a comprehensive guide on transitioning to a gluten-free diet, resources like the Mayo Clinic can provide valuable information.

Frequently Asked Questions

Whole grains contain the entire grain kernel—the bran, germ, and endosperm—retaining fiber, vitamins, and antioxidants. Refined grains have the bran and germ removed, stripping them of most nutrients and fiber, which can contribute to inflammation.

Oats are naturally gluten-free, but they are often processed in facilities that also handle wheat, barley, and rye, leading to cross-contamination. For those with celiac disease or gluten sensitivity, it is essential to purchase certified gluten-free oats.

Some gluten-free whole grains contain compounds like phytic acid and lectins, which have potential pro-inflammatory effects in some sensitive individuals. However, proper cooking methods like soaking can reduce these compounds. The overall nutritional benefits generally outweigh potential risks for most people.

You can reduce phytic acid by soaking brown rice for several hours before cooking. Soaking helps break down the phytic acid, improving nutrient absorption. Sprouting is another effective method.

Both quinoa and amaranth are considered complete proteins and are excellent, high-protein, gluten-free grain options.

Several anti-inflammatory grains are great for gut health due to their high fiber content. Millet, teff, and brown rice contain prebiotic fibers that feed beneficial gut bacteria, promoting a healthy microbiome.

Yes, corn and plain popcorn are naturally gluten-free and contain fiber and antioxidants, giving them anti-inflammatory properties. However, excessive butter and flavorings can negate these benefits.