Which Grains Do Not Cause Inflammation? A Comprehensive Guide

October 29, 2025 •

4 min read

According to a 2022 review in Nutrients, replacing refined grains with whole grains can significantly reduce inflammatory markers. This comprehensive guide explores which grains do not cause inflammation and why they are vital for a healthy diet.

Quick Summary

Certain whole grains like quinoa, oats, and millet are rich in anti-inflammatory compounds, fiber, and nutrients that help reduce systemic inflammation. In contrast, refined grains are often stripped of these beneficial properties and can trigger an inflammatory response.

Key Points

Whole Grains Fight Inflammation: Whole grains retain fiber, antioxidants, and nutrients that help reduce systemic inflammation.
Refined Grains May Promote Inflammation: Stripped of beneficial components, refined grains cause rapid blood sugar spikes that can trigger inflammatory responses.
Fiber is Essential: The fiber in whole grains feeds healthy gut bacteria, which produce anti-inflammatory compounds called short-chain fatty acids.
Oats Offer Unique Antioxidants: Oats contain avenanthramides, potent polyphenols that help reduce inflammation at a cellular level and support heart health.
Quinoa is a Nutrient Powerhouse: This gluten-free pseudo-cereal is rich in anti-inflammatory flavonoids like quercetin and kaempferol.
Brown Rice is a Superior Choice: Retaining its bran and germ, brown rice provides fiber, magnesium, and antioxidants that actively combat inflammation.
Variety is Key: Eating a mix of whole grains, including buckwheat, amaranth, and millet, provides a wider range of anti-inflammatory benefits and nutrients.

The Inflammation Connection: Whole Grains vs. Refined Grains

Chronic, low-grade inflammation is a critical factor in the development of various non-communicable diseases, including cardiovascular issues, type 2 diabetes, and certain cancers. While inflammation is a natural and important part of the body's immune defense system, dietary choices play a significant role in managing or exacerbating it. When it comes to grains, the processing method is a key differentiator in their effect on the body's inflammatory response.

Whole grains are kernels that retain all three parts: the fiber-rich bran, the nutrient-packed germ, and the starchy endosperm. This complete composition provides a powerful combination of nutrients that combat inflammation. Conversely, refined grains undergo a milling process that strips away the bran and germ, leaving only the endosperm. This process removes most of the fiber, vitamins, and minerals, leaving a product that digests quickly and can cause blood sugar spikes, potentially triggering inflammatory responses.

Here is a comparison of whole grains and refined grains:


Feature	Whole Grains (Anti-inflammatory)	Refined Grains (Pro-inflammatory potential)
Fiber Content	High; contains both soluble and insoluble fiber that feeds beneficial gut bacteria.	Low; fiber is removed during processing, harming gut health.
Nutrient Density	Rich in B vitamins, magnesium, iron, and antioxidants.	Lacks most vitamins, minerals, and antioxidants due to milling.
Blood Sugar Impact	Low glycemic index; provides a slow, steady release of energy.	High glycemic index; causes rapid blood sugar spikes.
Antioxidants	Contains powerful compounds like avenanthramides and phenolic acids.	Lacks protective antioxidant compounds.

Top Anti-Inflammatory Grains

Incorporating specific whole grains into your diet is a powerful strategy for reducing inflammation. Here are some of the best choices:

Oats

Oats are renowned for their anti-inflammatory properties. They are rich in a unique group of antioxidants called avenanthramides, which have potent anti-inflammatory effects by increasing the production of nitric oxide, which helps widen blood vessels. Additionally, oats contain beta-glucan, a soluble fiber that promotes a healthy gut microbiome, further helping to control inflammation.

Quinoa

Often referred to as a 'super grain,' quinoa is actually a gluten-free pseudo-cereal packed with nutrients. It contains anti-inflammatory flavonoids like quercetin and kaempferol, which have been shown to reduce inflammatory cytokines. Quinoa's high fiber content also aids digestion and supports beneficial gut bacteria.

Amaranth

This ancient, naturally gluten-free grain is a powerhouse of anti-inflammatory and antioxidant compounds. Amaranth contains high levels of phenolic acids, which help protect cells from damage caused by free radicals that can contribute to chronic inflammation. Its rich fiber and protein content also aid in digestive and metabolic health.

Buckwheat

Another gluten-free pseudo-cereal, buckwheat is an excellent source of the antioxidant rutin, a flavonoid with strong anti-inflammatory and cardioprotective effects. Studies suggest that buckwheat's bioactive compounds can help lower inflammation and protect against various chronic diseases.

Millet

Millets, such as foxtail and sorghum, are gluten-free and rich in fiber and antioxidants. They possess a low glycemic index, which helps manage blood sugar levels and reduces the inflammation that can result from rapid spikes. Millet is also known for being gentle on the digestive system.

Brown Rice

Unlike its refined counterpart, brown rice retains its bran and germ, which provide fiber, B vitamins, and magnesium. The bran contains phenolic compounds, such as ferulic acid, that have strong antioxidant and anti-inflammatory properties. Proper cooking, such as rinsing and boiling, can reduce the phytic acid content that some find problematic.

The Anti-Inflammatory Mechanisms at Play

The anti-inflammatory effects of these whole grains are multifaceted:

Fiber and Gut Health: The dietary fiber in whole grains acts as a prebiotic, feeding the beneficial bacteria in your gut. This fermentation process produces short-chain fatty acids (SCFAs) like butyrate, which have been shown to modulate immune responses and promote anti-inflammatory effects.
Antioxidants and Phytochemicals: The bran and germ of whole grains are loaded with protective antioxidants and phytochemicals. These compounds fight oxidative stress, a condition linked to chronic inflammation.
Glycemic Control: The fiber and complex carbohydrates in whole grains result in a slower, more controlled release of glucose into the bloodstream. This helps prevent the blood sugar spikes that can trigger inflammatory reactions in the body.

How to Incorporate Anti-Inflammatory Grains

Making the switch to anti-inflammatory grains is simple with these practical tips:

Swap Your Carbs: Use brown rice instead of white rice for stir-fries and side dishes. Replace white bread with whole-grain alternatives for sandwiches and toast.
Build a Better Breakfast: Opt for a bowl of oatmeal or amaranth porridge instead of sugary cereals. You can also mix in berries, nuts, and seeds for added nutritional benefits.
Soup and Salad Boosters: Add cooked quinoa, millet, or barley to salads and soups for extra texture, fiber, and protein.
Baking with Better Grains: Substitute refined white flour with whole grain flours like buckwheat, whole wheat, or amaranth in your baking recipes for a healthier, more nutrient-dense result.

Conclusion: Making Smarter Grain Choices

While the concept of inflammatory grains might seem confusing, the evidence points towards a clear distinction: intact whole grains are generally anti-inflammatory, while refined grains can be pro-inflammatory due to their nutrient deficiencies and impact on blood sugar. By choosing fiber-rich, whole grains like oats, quinoa, buckwheat, and brown rice, you are actively nourishing your body and helping to manage chronic inflammation. This simple dietary shift can lead to significant improvements in overall health, supporting your gut microbiome, stabilizing blood sugar, and providing a wealth of protective nutrients. For more information on the benefits of whole grains, consider exploring the resources at the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Generally, no. Whole grains are linked to lower inflammation due to their fiber and antioxidant content. Concerns about lectins in some grains are mostly relevant for sensitive individuals, and proper cooking techniques like boiling and soaking significantly reduce their effects.

Not necessarily. While many naturally gluten-free grains like quinoa and amaranth are anti-inflammatory, the effect comes from their overall nutrient profile, not simply the absence of gluten. Some gluten-free processed foods, for instance, can be inflammatory due to added sugars and starches.

Anti-inflammatory whole grains retain their fiber, vitamins, and minerals, which promote gut health and steady blood sugar. Pro-inflammatory refined grains have these components removed, leading to faster digestion and blood sugar spikes, which can drive inflammation.

White rice is a refined grain, with its bran and germ removed. It has a higher glycemic index than brown rice, which can cause blood sugar spikes that contribute to inflammation over time.

Dietary fiber is fermented by beneficial bacteria in your gut. This process produces short-chain fatty acids (SCFAs), such as butyrate, which have been shown to modulate immune responses and reduce systemic inflammation.

Individuals with celiac disease should only eat certified gluten-free oats. Regular oats are frequently cross-contaminated with gluten from other grains like wheat, rye, and barley during processing.

Look for products labeled "100% whole grain." Always check the ingredients list; the first ingredient should be a whole grain, not a refined one like "enriched wheat flour".