I began having GI issues when I was 18 years old. I would go onto suffer in agony for the next 16 years with many misdiagnoses and a LOT of really bad advice (lol...). I can recall the doctor telling me I had IBS and to "eat bread at the start of every meal to coat my stomach." Insert.facepalm.here.
While grains are a staple in many diets worldwide and can provide essential nutrients like fiber, vitamins, and minerals, they can also pose challenges for some individuals' gut health. In my clinical experience and my two decades in diving deep into learning about all things gut related, it still shocks me when I see how much better patients feel when they cut not only gluten out of their diets, but grains in general, trialing paleo style diets. Nonetheless, here are some reasons why grains may be considered problematic for certain people;
Gluten Sensitivity or Celiac Disease: Gluten is a protein found in wheat, barley, and rye, and some individuals may have sensitivities to it or have celiac disease, an autoimmune disorder triggered by gluten consumption. In these individuals, gluten can cause inflammation and damage to the lining of the small intestine, leading to symptoms such as diarrhea, abdominal pain, bloating, and fatigue. Avoiding gluten-containing grains is essential for managing these conditions and preventing further gut damage.
Lectins and Phytates: Grains contain compounds called lectins and phytates, which are known as anti-nutrients. Lectins can interfere with nutrient absorption and may contribute to gut inflammation and permeability in susceptible individuals. Phytates can bind to minerals like iron, zinc, and calcium, making them less available for absorption. While these compounds are generally harmless in small amounts, excessive consumption of grains, especially refined grains, may exacerbate gut issues for some people.
High Carbohydrate Content: Grains, particularly refined grains like white bread, pasta, and rice, are high in carbohydrates and can lead to spikes in blood sugar levels when consumed in large quantities. This rapid rise in blood sugar can disrupt gut bacteria balance and promote the growth of harmful bacteria, potentially contributing to gut dysbiosis, inflammation, and digestive discomfort.
FODMAPs: Certain grains, such as wheat and rye, contain fermentable carbohydrates known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). FODMAPs can be poorly absorbed in the small intestine and fermented by gut bacteria in the colon, leading to gas, bloating, and other digestive symptoms, particularly in individuals with irritable bowel syndrome (IBS) or other functional gut disorders.
Glyphosate and Pesticides: Grains, especially conventionally grown varieties, may contain residues of glyphosate, a commonly used herbicide, and other pesticides. These chemicals have been associated with gut dysbiosis, inflammation, and disruption of gut barrier function in animal studies. Choosing organic may help minimize exposure to these potentially harmful substances. Glyphosate, the active ingredient in many herbicides, is commonly used in conventional grain farming. Residues of glyphosate may remain on grains and could potentially disrupt gut microbiota composition and function.
Inflammatory Responses: While whole grains contain beneficial nutrients and fiber, they also contain certain compounds, such as pro-inflammatory omega-6 fatty acids and agglutinins, that may trigger inflammation in some individuals. Chronic inflammation in the gut can contribute to conditions like leaky gut syndrome, inflammatory bowel disease (IBD), and autoimmune disorders. Individuals with pre-existing inflammatory conditions may benefit from reducing or eliminating grains from their diet to help manage inflammation.
Potential for Mycotoxin Contamination: Grains are susceptible to mold growth, which can produce mycotoxins, harmful compounds that may have adverse effects on gut health and overall well-being. Mycotoxins have been linked to digestive issues, immune suppression, and even cancer. While food safety regulations aim to limit mycotoxin contamination in grains, it's still important to store grains properly and avoid consuming moldy or contaminated grains.
Impact on Gut Barrier Function: Certain components of grains, such as gluten and lectins, may contribute to intestinal permeability, also known as "leaky gut." Over time, chronic leaky gut can lead to systemic health issues and contribute to the development of autoimmune diseases. This process can lead to the loosening of these junctions, allowing larger molecules, such as undigested food particles, toxins, and bacteria, to pass through the intestinal barrier and enter the bloodstream. As these larger molecules leak into the bloodstream, they can trigger an immune response, leading to inflammation throughout the body. Chronic inflammation in the gut can further damage the intestinal lining, disrupt the balance of gut bacteria, and contribute to a range of digestive issues, autoimmune conditions, and systemic health problems. Moreover, the inflammation and immune response triggered by grains can perpetuate a vicious cycle of gut dysfunction, leading to increased intestinal permeability, further inflammation, and ongoing damage to the GI tract. I am nearly certain that so many years in this state is what contributed my Celiac diagnosis years later and one of the worst cases of SIBO five doctors in the country had ever seen.
Individual Tolerance and Sensitivity: Not everyone tolerates grains equally, and individual responses to grains can vary widely. Some people may experience digestive discomfort, bloating, gas, or other symptoms after consuming grains, while others may feel perfectly fine. It's important to listen to your body and pay attention to how you feel after eating grains. If you suspect that grains may be contributing to gut issues or other health problems, consider eliminating them from your diet temporarily and reintroducing them one at a time to assess your tolerance and sensitivity.
They are REALLY bad for the brain: Another reason grains may not be optimal for brain health is their potential to contribute to inflammation in the body, including the brain. Grains, particularly refined grains and those containing gluten, have been linked to increased levels of inflammatory markers in the body. When grains are consumed, especially in large quantities or by individuals with sensitivities or autoimmune conditions, they can trigger an immune response and promote inflammation. Chronic inflammation is associated with a range of health issues, including neuroinflammation, which occurs when inflammation affects the brain. Neuroinflammation has been implicated in the development and progression of various neurological disorders, including Alzheimer's disease, Parkinson's disease, multiple sclerosis, and depression. Inflammation in the brain can lead to damage to neurons, disruption of neurotransmitter function, impaired cognitive function, and increased risk of neurodegenerative diseases. Additionally, neuroinflammation can contribute to the breakdown of the blood-brain barrier, allowing harmful substances to enter the brain and further exacerbating neurological dysfunction. Furthermore, grains, especially those high in refined carbohydrates and sugars, can lead to fluctuations in blood sugar levels and insulin resistance, which are also associated with inflammation and increased risk of neurological disorders.
While grains can be a valuable source of some nutrients and energy for many individuals, it's essential to be aware of the potential factors that may affect gut health and to make informed choices based on your individual needs and tolerances. Experimenting with different types of grains, including gluten-free options like quinoa, rice, and oats, and paying attention to how your body responds can help you determine the best approach for optimizing your gut health and overall well-being. If you have concerns about your gut health or dietary choices, consult with a healthcare professional or registered dietitian for personalized guidance and support.
My main wheelhouse in clinical practice is the Gut Microbiome and reversing gut problems. With many years invested in the topic of Microbiome Health and helping patients restore their gut heal, thousands of patients have rebuilt their health and even reversed Colitis, Crohns, IBS, and SIBO. Pain and suffering does not have to be your story. Reach out to our practice for a consultation.
In Health,
Jacqueline Griffin MSN, RN, FNP-C, IHP-2
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