Should You Go Against the Grain?

Are grains good or bad? Will you benefit from going grain free with AIP? Let's see what the research has to say! 

Our ancestors primarily lived as hunter-gatherers, and grains and legumes were not staple foods in their diets. Widespread grain consumption only began with the Agricultural Revolution around 10,000 years ago. Given that humans have existed for approximately 300,000 years, some scientists argue that this is a relatively short period for significant genetic adaptation to grain-based diets. 

The transition to agriculture was associated with a decline in skeletal health—evidenced by shorter stature, increased dental cavities, and weaker bones—along with nutrient deficiencies and early signs of metabolic diseases such as obesity (1).

Many studies have concluded that gluten (a protein in wheat), may contribute to a host of health issues ranging from leaky gut to neurodegeneration to autoimmunity (2,3,4,5)

Despite this, a large body of current evidence is highly suggestive that legumes and whole grains confer health benefits to the majority; Large scale high quality studies show improvements in cardiovascular, gut and metabolic health with increased whole grain consumption (6,7,8,9). 

So what’s the deal?!

In their pure, less-processed form, whole grains provide key nutrients like vitamin B1 (thiamine) and beneficial fibers such as beta-glucans, arabinoxylans, and resistant starch—nutrients and fibers that aren’t always abundant in other foods. Vitamin B1 plays a crucial role in neurological function and energy production, while these specialized fibers feed beneficial gut bacteria, which support essential aspects of health, including immune, hormonal, and neurological function. Suboptimal intake of these nutrients can have widespread effects on health.

That said, the potential downsides of grains can exist alongside their benefits, and their impact varies from person to person. What works well for the majority may not be ideal for the individual—especially for those with autoimmune conditions.

For those on AIP or avoiding grains, check out our last article, where we explore AIP-friendly sources of these key fibers and nutrients.

 

 

Plus, not all grains are created equal! The quality of grains and legumes can make a HUGE difference in whether or not they are helpful or hurtful.

• Are the legumes prepared properly (i.e., pre-soaked and pressure cooked) to reduce the lectin/anti-nutrient content and increase digestibility?
• Are the grains organic, or were they doused with toxic pesticides or herbicides like glyphosate?
• Is it an ancient grain, or was it hybridized or genetically modified?
• Is it a gluten-containing grain like pasta, or is it a gluten-free grain like rice?

Interestingly, in alignment with these points, while a large-scale research study (meta-analysis) suggested a protective effect of whole grains against digestive cancers, it also found this benefit did not apply to U.S.-based studies on gastric cancer (7). Non-organic U.S. grains are often treated with the greatest amounts of glyphosate—a pesticide linked to gut microbiome disruption, organ damage, metabolic dysfunction, inflammation, and immune disruption (8). 

Plus, modern U.S. grains have undergone significant changes over the past century, with selective breeding focused on boosting yield and enhancing gluten strength. This shift, especially post-World War II, prioritized grains that could withstand industrial baking processes, resulting in wheat varieties with much stronger gluten structures. While these modern grains have improved efficiency in food production, they may also be contributing to digestive discomfort and inflammation for some people (9).

In contrast, ancient and heritage grains may offer a gentler alternative. Despite having similar gluten content, their weaker gluten structure appears easier to digest and has even shown anti-inflammatory and antioxidant benefits in clinical studies. That said, while these older grains may be a better option for some, they’re still off-limits for individuals with celiac disease (9).

Another meta-analysis concluded that overall, whole grains lower inflammation (10). However, I dug into the study details, and guess what? It appears the studies using U.S. grains usually did NOT lower inflammation—sometimes they even made it worse—while European grains did tend to lower inflammation.

Honestly, this shouldn’t come as a surprise if you’ve ever heard a friend say, ‘It’s crazy, I went to Europe, ate all the bread, pasta, and pizza, and didn’t even feel bloated or gain weight!'

Plus, it’s important to note that genetic variability can influence individual responses. Some researchers hypothesize that those with ancestral ties to agricultural societies may have genetics that lend to better health with grain and legume consumption. Yet, those with ancestral ties to hunter-gatherer populations may not do as well with grains and legumes.

Nuts and seeds, on the other hand, were part of our evolutionary diet. These nutrient-dense foods, packed with lignans and soluble gum fibers, have long been a staple for many cultures.

However, AIP excludes nuts and seeds due to their potential to irritate the immune system and their higher lectin content, which can be problematic (for some more than others). Seeds would typically be the first thing you'd want to reintroduce after calming the immune system from being on an AIP diet for a few months.

 

SO SHOULD YOU GO AGAINST THE GRAIN?

Organic, non-processed, ancient and/or gluten-free grains may be part of an optimal diet for some, but not for others. It depends on genetic factors, and the state of one’s immune system. Between pesticides, hybridization, and processing, I’d argue everyone is better off avoiding non-organic, modern grains, which can wreak havoc on our health. 

The grain-free AIP diet is like hitting a reset button—giving your body time to calm down before carefully reintroducing high quality foods to see what actually works for you. All of the Paleo On The Go meals are AIP-approved! Plus, you may not even miss the grains with the POTG grain-free treats like carrot cake muffins, carob chip cookies and pot pies!

Did this info trigger more questions for you, or is there another topic you’d like to hear more about?  >> Submit your request to this form on my website <<

References: 

1. Mummert A, Esche E, Robinson J, Armelagos GJ. Stature and robusticity during the agricultural transition: evidence from the bioarchaeological record. Econ Hum Biol. 2011;9(3):284-301. doi:10.1016/j.ehb.2011.03.004
2. Philip A, White ND. Gluten, Inflammation, and Neurodegeneration. Am J Lifestyle Med. 2022;16(1):32-35. Published 2022 Jan 11. doi:10.1177/15598276211049345
3. Lerner A, Shoenfeld Y, Matthias T. Adverse effects of gluten ingestion and advantages of gluten withdrawal in nonceliac autoimmune disease. Nutr Rev. 2017;75(12):1046-1058. doi:10.1093/nutrit/nux054
4. Abbott RD, Sadowski A, Alt AG. Efficacy of the Autoimmune Protocol Diet as Part of a Multi-disciplinary, Supported Lifestyle Intervention for Hashimoto's Thyroiditis. Cureus. 2019;11(4):e4556. Published 2019 Apr 27. doi:10.7759/cureus.4556
5. Piticchio T, Frasca F, Malandrino P, et al. Effect of gluten-free diet on autoimmune thyroiditis progression in patients with no symptoms or histology of celiac disease: a meta-analysis. Front Endocrinol (Lausanne). 2023;14:1200372. Published 2023 Jul 24. doi:10.3389/fendo.2023.1200372
6. Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016;353:i2716. Published 2016 Jun 14. doi:10.1136/bmj.i2716
7. Zhang XF, Wang XK, Tang YJ, et al. Association of whole grains intake and the risk of digestive tract cancer: a systematic review and meta-analysis. Nutr J. 2020;19(1):52. Published 2020 Jun 3. doi:10.1186/s12937-020-00556-6
8. Marino M, Mele E, Viggiano A, Nori SL, Meccariello R, Santoro A. Pleiotropic Outcomes of Glyphosate Exposure: From Organ Damage to Effects on Inflammation, Cancer, Reproduction and Development. Int J Mol Sci. 2021;22(22):12606. Published 2021 Nov 22. doi:10.3390/ijms222212606
9. Spisni E, Imbesi V, Giovanardi E, Petrocelli G, Alvisi P, Valerii MC. Differential Physiological Responses Elicited by Ancient and Heritage Wheat Cultivars Compared to Modern Ones. Nutrients. 2019;11(12):2879. Published 2019 Nov 26. doi:10.3390/nu11122879
10. Milesi G, Rangan A, Grafenauer S. Whole Grain Consumption and Inflammatory Markers: A Systematic Literature Review of Randomized Control Trials. Nutrients. 2022;14(2):374. Published 2022 Jan 16. doi:10.3390/nu14020374