Which Whole Grains Are Anti-Inflammatory?

December 23, 2025 •

4 min read

According to a 2018 meta-analysis published in the journal Nutrients, increasing whole grain intake can lead to a significant decrease in inflammatory markers like C-reactive protein (CRP). This demonstrates that not all carbohydrates are created equal when it comes to managing inflammation, and choosing which whole grains are anti-inflammatory is key to a healthier diet.

Quick Summary

This guide details the specific whole grains with proven anti-inflammatory properties, explaining how their fiber, antioxidants, and other compounds work to reduce systemic inflammation. It covers popular options like oats, quinoa, and brown rice, offering practical ways to incorporate them into your diet.

Key Points

Fiber is Key: The dietary fiber in whole grains feeds beneficial gut bacteria, which produce anti-inflammatory compounds called short-chain fatty acids.
Antioxidant-Rich: Whole grains contain powerful antioxidants, such as polyphenols and flavonoids, that combat oxidative stress and cellular damage caused by free radicals.
Oats are Unique: Oats possess avenanthramides, a unique antioxidant with specific anti-inflammatory and anti-itching effects.
Quinoa's Bioactive Compounds: Quinoa contains flavonoids like quercetin and kaempferol, which have been shown to inhibit pro-inflammatory cytokines.
Brown Rice Benefits: Brown rice offers anti-inflammatory properties from phenolic compounds and GABA, along with supporting gut health through fiber.
Rye and Barley Impact: Studies have shown whole-grain rich diets, including rye and barley, can reduce systemic low-grade inflammation, especially in overweight individuals.
Diverse Options: Grains like buckwheat, millet, sorghum, and farro also offer significant anti-inflammatory benefits and variety.

The Anti-Inflammatory Power of Whole Grains

Unlike refined grains that are stripped of their nutrient-rich outer layers (bran and germ), whole grains retain these components, which are packed with fiber, vitamins, minerals, and phytonutrients. These are the key players in their anti-inflammatory effects. The mechanisms behind this include supporting a healthy gut microbiome and providing powerful antioxidants to combat cellular stress.

How Whole Grains Combat Inflammation

Several studies have consistently shown that replacing refined grains with whole grains can significantly lower inflammatory markers in the body. The primary reasons for this anti-inflammatory action are:

Dietary Fiber: The high fiber content in whole grains, especially soluble fiber like beta-glucan found in oats and barley, feeds beneficial gut bacteria. These bacteria ferment the fiber to produce short-chain fatty acids (SCFAs), such as butyrate, which have potent anti-inflammatory effects and help maintain the gut barrier.
Antioxidants: Whole grains are rich in phenolic compounds, flavonoids, and other antioxidants. These compounds help combat oxidative stress caused by free radicals, a major contributor to chronic inflammation. Oats, for instance, contain a unique class of antioxidants called avenanthramides, which have specific anti-inflammatory and anti-itching properties.
Other Bioactive Compounds: Beyond fiber and antioxidants, grains contain other beneficial compounds. Brown rice, for example, contains gamma-aminobutyric acid (GABA), a neurotransmitter with documented anti-inflammatory effects. Sorghum contains flavonoids and phenolic acids that fight off free radicals.

Leading Whole Grains for Fighting Inflammation

Several whole grains stand out for their exceptional anti-inflammatory profiles. Incorporating a variety of these into your diet is the most effective approach.

Quinoa

This gluten-free pseudo-cereal is a complete protein source, containing all nine essential amino acids. Its anti-inflammatory benefits are attributed to its flavonoids, such as quercetin and kaempferol, and saponins. It is also high in dietary fiber, which promotes gut health.

Oats

Oats are renowned for their beta-glucan soluble fiber, which helps lower cholesterol and improve gut health. As mentioned, the unique avenanthramides in oats act as potent antioxidants and anti-inflammatory agents. Both steel-cut and rolled oats offer these benefits.

Brown Rice

Brown rice retains its bran and germ, providing more fiber, magnesium, and antioxidants than its white counterpart. It contains phenolic compounds like ferulic acid and GABA, which contribute to its anti-inflammatory effects. Proper preparation, like soaking, can help mitigate potential anti-nutrients.

Barley

Barley is an excellent source of beta-glucan fiber, which modulates gut microbiota and lowers systemic inflammation. It is also rich in polyphenols and phytosterols, both of which contribute to its overall anti-inflammatory profile and help improve lipid levels.

Other Anti-Inflammatory Whole Grains

Buckwheat: A gluten-free seed rich in fiber, antioxidants (like rutin and quercetin), and magnesium.
Millet: This gluten-free grain is a good source of fiber, protein, and antioxidants.
Sorghum: A naturally gluten-free ancient grain that contains bioactive compounds with anti-inflammatory effects, including phenolic acids and flavonoids.
Farro: An ancient wheat grain rich in fiber, protein, and B vitamins. It contains compounds like betaine, known for its anti-inflammatory benefits.

Comparative Analysis of Anti-Inflammatory Whole Grains


Whole Grain	Key Anti-Inflammatory Compound(s)	Fiber Type (Predominant)	Protein Source	Gluten Status
Quinoa	Flavonoids (quercetin, kaempferol), Saponins	High Dietary Fiber	Complete Protein	Gluten-Free
Oats	Avenanthramides, Beta-glucan	Soluble Fiber	Excellent	Gluten-Free (if certified)
Brown Rice	Phenolic compounds (ferulic acid), GABA	High Dietary Fiber	Good	Gluten-Free
Barley	Beta-glucan, Polyphenols	Soluble Fiber	Good	Contains Gluten
Buckwheat	Rutin, Quercetin, Magnesium	High Dietary Fiber	Excellent	Gluten-Free
Sorghum	Phenolic acids, Flavonoids	High Dietary Fiber	Good	Gluten-Free
Farro	Betaine, Tocotrienols	High Dietary Fiber	Good	Contains Gluten

Incorporating Whole Grains into Your Diet

To maximize the anti-inflammatory benefits, consistently integrating these grains into your meals is essential. Unlike refined grains, which can promote inflammation due to their quick sugar-releasing properties, whole grains provide a steady source of energy and nourishment for your gut.

Suggestions for adding whole grains:

Start your day with a bowl of oatmeal or a quinoa-based porridge.
Substitute brown rice for white rice in stir-fries, salads, and side dishes.
Use barley in soups, stews, and salads for a chewy texture.
Try buckwheat pancakes or noodles for a gluten-free twist on a classic meal.
Experiment with millet as a rice alternative or in pilafs.

For more in-depth nutritional information on these and other whole grains, refer to resources like the Whole Grains Council.

Conclusion

Including a variety of anti-inflammatory whole grains in your daily diet is a simple yet powerful strategy for managing chronic inflammation and improving overall health. Their rich content of fiber, antioxidants, and unique bioactive compounds work synergistically to support a healthy gut microbiome, fight oxidative stress, and reduce systemic inflammation. By making conscious choices to swap refined grains for whole grains like oats, quinoa, and brown rice, you can take a significant step toward reducing your risk of inflammatory-related diseases and boosting your long-term well-being.

Frequently Asked Questions

Whole grains reduce inflammation through their high content of dietary fiber, which promotes a healthy gut microbiome, and a rich array of antioxidants, which combat oxidative stress in the body.

Yes, all forms of pure oats (steel-cut, rolled, instant) contain anti-inflammatory compounds, though less processed options like steel-cut oats retain slightly more nutritional value. For those with gluten sensitivity, it's best to choose certified gluten-free oats due to cross-contamination risk.

Brown rice is generally anti-inflammatory due to its fiber and antioxidants. However, some individuals with specific sensitivities may react to compounds like lectins. For most people, proper cooking and soaking can reduce these compounds and maximize benefits.

Refined grains have the bran and germ removed, stripping them of fiber and anti-inflammatory nutrients. This can cause blood sugar spikes that promote inflammation. Whole grains, which retain all parts of the kernel, offer fiber and antioxidants that help reduce inflammation.

Yes, several gluten-free whole grains are highly anti-inflammatory, including quinoa, buckwheat, millet, and sorghum. These are excellent options for individuals with celiac disease or gluten sensitivity.

Research shows that consistently replacing refined grains with whole grains over several weeks can lead to measurable reductions in inflammatory markers. Long-term consumption is key for sustained benefits.

The fiber in whole grains acts as a prebiotic, feeding beneficial gut bacteria. These bacteria produce short-chain fatty acids (SCFAs), which help maintain the gut barrier and have systemic anti-inflammatory effects.