What Grains Are Not Inflammatory? A Guide to Anti-Inflammatory Grains

December 30, 2025 •

4 min read

Studies show that regular consumption of whole grains can significantly reduce inflammation markers in the body. Discover what grains are not inflammatory and how to incorporate these anti-inflammatory whole grains into your diet for better health.

Quick Summary

Focus on whole, intact grains like oats, quinoa, and millet for their anti-inflammatory fiber and antioxidants. Learn which grains to swap for a healthier diet, boosting gut health and fighting chronic inflammation.

Key Points

Choose Whole Grains: Prioritize intact, whole grains like oats, quinoa, and brown rice over refined varieties to combat inflammation.
Oats Fight Inflammation: The beta-glucan fiber and unique avenanthramides in oats actively reduce inflammation and support heart health.
Quinoa is a Complete Protein: This gluten-free pseudo-cereal offers a complete protein profile, high fiber, and powerful antioxidants to reduce inflammation.
Refined Grains Contribute to Inflammation: White flour products and white rice can cause blood sugar spikes that trigger an inflammatory response.
Boost Gut Health: The fiber in non-inflammatory grains feeds beneficial gut bacteria, promoting a healthy microbiome which helps control systemic inflammation.
Consider Gluten-Free Options: For those with sensitivities, non-inflammatory choices like certified gluten-free oats, quinoa, millet, and buckwheat are excellent alternatives.

Understanding the Link Between Grains and Inflammation

For many years, some diet trends have unfairly painted all grains with a single brush, linking them to inflammation. However, this narrative largely fails to differentiate between refined grains, which can contribute to inflammation, and whole grains, many of which are packed with anti-inflammatory compounds. The key to an anti-inflammatory diet is not to eliminate grains, but to choose the right kind. Whole, intact grains are rich in dietary fiber, vitamins, minerals, and potent antioxidants that can actually help fight inflammation throughout the body.

Refined grains, such as white flour products and white rice, have been stripped of their fibrous bran and nutrient-dense germ. This processing leaves a simple carbohydrate that causes blood sugar to spike, which can lead to an inflammatory response in the body. In contrast, whole grains retain these valuable components, and their fiber acts as a prebiotic, feeding beneficial gut bacteria. A healthy gut microbiome is a vital component in controlling inflammation.

A Closer Look at Non-Inflammatory Grains

Oats

Oats are a powerful anti-inflammatory food, particularly known for their high content of a soluble fiber called beta-glucan. Beta-glucans feed healthy gut bacteria and help regulate blood sugar levels, preventing the inflammatory spikes associated with refined carbs. Additionally, oats contain unique antioxidants called avenanthramides, which have powerful anti-inflammatory effects and help protect the heart. When purchasing, always choose certified gluten-free oats if you have a gluten sensitivity, as oats are often cross-contaminated during processing.

Quinoa

Often referred to as a pseudo-cereal, quinoa is a naturally gluten-free seed that acts like a whole grain. It is a complete protein, meaning it contains all nine essential amino acids. Quinoa is rich in fiber and antioxidants like flavonoids, which help combat inflammation. Its versatility makes it an excellent substitute for rice or other grains in salads, bowls, and side dishes.

Brown Rice

Unlike its refined counterpart, brown rice is an excellent source of anti-inflammatory compounds. The bran of brown rice contains powerful antioxidants, and its fiber content promotes good gut health. The fiber helps to regulate blood sugar, and its phenolic compounds exhibit strong anti-inflammatory properties. Cooking techniques like soaking can reduce the phytic acid and lectin content for sensitive individuals.

Millet

This versatile, gluten-free ancient grain is gaining popularity for its impressive nutritional profile. Millet is a good source of fiber, protein, and various minerals. It contains polyphenols that possess anti-inflammatory effects and a subtle flavor that works well in both sweet and savory dishes, from porridge to side dishes.

Buckwheat

Another gluten-free pseudo-cereal, buckwheat is rich in fiber and beneficial compounds. It contains antioxidants called rutin and quercetin, which have significant anti-inflammatory effects. Despite its name, it is not related to wheat and is a great option for baking or making a hearty porridge.

Amaranth

Amaranth, a gluten-free grain consumed for millennia by the Aztecs, is a complete protein source rich in fiber, protein, and essential minerals like magnesium. Its high nutritional value and anti-inflammatory properties make it a beneficial addition to any diet.

Refined Grains vs. Anti-Inflammatory Whole Grains


Feature	Refined Grains	Anti-Inflammatory Whole Grains
Processing	Stripped of bran and germ; bleached	Retains all parts: bran, germ, endosperm
Nutrients	Lacks fiber, antioxidants, and most vitamins	Rich in fiber, antioxidants, minerals, and vitamins
Glycemic Impact	High; causes rapid blood sugar spikes	Lower; promotes stable blood sugar
Inflammation	Can promote or worsen chronic inflammation	Contains compounds that actively reduce inflammation
Gut Health	Minimal to negative impact	Promotes healthy gut microbiome via fiber
Examples	White bread, white pasta, white rice	Oats, Quinoa, Brown Rice, Millet, Buckwheat

Whole Grains for a Healthy Gut

Oats: The beta-glucan fiber in oats acts as a prebiotic, feeding beneficial bacteria in the gut, which in turn helps manage inflammation.
Brown Rice: The fiber in brown rice promotes a healthy gut environment and supports the growth of good bacteria that produce anti-inflammatory short-chain fatty acids.
Quinoa: As a complete protein and high-fiber food, quinoa provides the fuel needed for a thriving gut microbiome.
Millet: The fiber and polyphenols in millet contribute to a healthy digestive system and help reduce inflammation.

Conclusion: Making Smarter Grain Choices

Incorporating non-inflammatory grains into your diet is a simple yet powerful step toward better health. By swapping refined grains for nutrient-dense, whole-grain alternatives, you can significantly reduce your body's inflammatory load. These grains provide essential fiber, antioxidants, and a host of other nutrients that support everything from gut health to heart health. Remember, the benefits of whole grains grow with every serving, so making them a regular part of your meals can have a lasting positive impact on your well-being. For further research, consider reading more about the anti-inflammatory properties of whole grains from the Whole Grains Council.

Whole Grains Council | What are Whole Grains?

Frequently Asked Questions

While most whole grains are anti-inflammatory due to their fiber and nutrient content, some people with specific sensitivities, such as celiac disease, may find gluten-containing whole grains like wheat or barley inflammatory.

Yes, brown rice is considered anti-inflammatory. It retains its nutrient-rich bran and germ, which contain fiber and antioxidants that help reduce inflammation.

Yes, oats are highly anti-inflammatory due to their beta-glucan fiber and unique antioxidants called avenanthramides. For those with gluten sensitivity, choose certified gluten-free oats to avoid cross-contamination.

For an anti-inflammatory substitute, quinoa is a fantastic option. It is naturally gluten-free and provides more protein and fiber than rice. Other great alternatives include millet and buckwheat.

For most people, a healthy diet that includes whole grains is sufficient. However, individuals with celiac disease or non-celiac gluten sensitivity should avoid gluten-containing grains like wheat, rye, and barley, as gluten can be a strong pro-inflammatory trigger for them.

The high fiber in whole grains feeds healthy gut bacteria, which in turn helps regulate the immune system and lower inflammation. The antioxidants in whole grains also combat oxidative stress, a key contributor to chronic inflammation.

Refined grains have the bran and germ removed, which strips them of fiber, antioxidants, and nutrients. Whole grains retain all three parts, making them a more nutrient-dense and anti-inflammatory choice.