{"id":43630,"date":"2022-06-05T01:25:45","date_gmt":"2022-06-05T01:25:45","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43630"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"grain-free-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/grain-free-diet\/","title":{"rendered":"Grain-Free Diet: Healthy Or Not? Here&#8217;s What The Experts Say"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#What_Is_A_Grain-Free_Diet\" >What Is A Grain-Free Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#Is_It_Healthy_To_Not_Eat_Grains\" >Is It Healthy To Not Eat Grains?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#May_Help_Treat_Certain_Health_Conditions\" >May Help Treat Certain Health Conditions<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#Celiac_Disease\" >Celiac Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#Non-Celiac_Gluten_Sensitivity\" >Non-Celiac Gluten Sensitivity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#Autoimmune_Disorders\" >Autoimmune Disorders<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#May_Aid_Weight_Loss\" >May Aid Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#May_Improve_Digestion\" >May Improve Digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#May_Reduce_Inflammation\" >May Reduce Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#May_Help_Alleviate_Pain\" >May Help Alleviate Pain<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#Possible_Disadvantages_Of_A_Grain-Free_Diet\" >Possible Disadvantages Of A Grain-Free Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#May_Be_Difficult_To_Follow\" >May Be Difficult To Follow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#May_Cause_Nutritional_Deficiencies\" >May Cause Nutritional Deficiencies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#May_Raise_The_Risk_Of_Certain_Health_Problems\" >May Raise The Risk Of Certain Health Problems<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#What_Do_You_Eat_On_A_Grain-Free_Diet\" >What Do You Eat On A Grain-Free Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#What_Cant_You_Eat_On_A_Grain_Free_Diet\" >What Can&#8217;t You Eat On A Grain Free Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#How_To_Start_A_Grain-Free_Diet\" >How To Start A Grain-Free Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#Shop_The_Perimeter\" >Shop The Perimeter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#Read_Labels\" >Read Labels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#Prepare_Your_Own_Meals\" >Prepare Your Own Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#Use_Vegetable_Substitutes\" >Use Vegetable Substitutes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">First, it was gluten, then it was dairy, and now it&#8217;s grains. It seems like every few years there&#8217;s a new food group that&#8217;s being demonized by the dieting community. The grain-free diet is the latest fad, but is it actually healthy? We have asked the experts to weigh in. <\/span><span style=\"font-weight: 400;\">The grain-free diet is based on the premise that grains are inflammatory and therefore, eliminating them from your diet will lead to better health. There is a small amount of evidence to support this claim. <\/span><span style=\"font-weight: 400;\">But like with most diet decisions, there&#8217;s also evidence to the contrary. It really comes down to what works best for you and your body. <\/span><span style=\"font-weight: 400;\">Read on to know exactly what a grain-free diet is, who it may work for, and who shouldn&#8217;t try it.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Grain-Free_Diet\"><\/span><strong>What Is A Grain-Free Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Botanically speaking, grains are seeds, but the word \u201cgrain\u201d is often used to describe the edible <a href=\"https:\/\/betterme.world\/articles\/gluten-free-low-carb-diet\/\">seeds<\/a> of certain grasses. These grasses include wheat, rye, oats, barley, sorghum, and rice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other grains include corn, millet, teff, amaranth, buckwheat, and quinoa.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the most part, grains are composed of three parts: the bran, the germ, and the endosperm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bran is the outer layer of the grain and is rich in fiber, vitamins, and minerals. The germ is the innermost layer of the grain and contains essential fatty acids, protein, and some B vitamins.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The endosperm is the starchy middle layer of the grain and is primarily composed of carbohydrates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The troublesome component in some grains is gluten, a protein found in wheat, barley, and rye. Gluten has been shown to be inflammatory for some people (more on this later) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5421459\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A grain-free diet is one that eliminates all forms of grains. This includes any food made with wheat, rye, barley, oats, rice, corn, millet, teff, amaranth, buckwheat, or quinoa.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, a grain-free diet would consist mostly of meats, vegetables, fruits, nuts, and seeds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s more restrictive than the gluten-free diet, which allows for some types of grains (such as oats and rice).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-43331 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5956-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5956.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5956-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5956.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5956.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Healthy_To_Not_Eat_Grains\"><\/span><strong>Is It Healthy To Not Eat Grains?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There might be some benefits of a grain-free diet. They include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Help_Treat_Certain_Health_Conditions\"><\/span><strong>May Help Treat Certain Health Conditions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There&#8217;s some evidence that suggests a grain-free diet may help treat certain health conditions, such as:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Celiac_Disease\"><\/span><strong>Celiac Disease<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is an autoimmune disorder that&#8217;s triggered by gluten. When people with celiac disease eat gluten, it damages the lining of their small intestine, which prevents them from absorbing nutrients (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25922671\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A gluten-free diet is the only treatment for celiac disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7212480\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Non-Celiac_Gluten_Sensitivity\"><\/span><strong>Non-Celiac Gluten Sensitivity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is a condition in which people experience symptoms after eating gluten, but they don&#8217;t have celiac disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s no scientific consensus on what causes non-celiac gluten sensitivity, but it&#8217;s believed to be an immune reaction to gluten.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Symptoms of non-celiac gluten sensitivity include bloating, abdominal pain, headaches, brain fog, and fatigue. Eliminating gluten from your diet is the only way to manage this condition (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18378288\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Autoimmune_Disorders\"><\/span><strong>Autoimmune Disorders<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">There&#8217;s some evidence to suggest that a grain-free diet may help treat other autoimmune disorders, such as lupus, rheumatoid arthritis, and multiple sclerosis (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34338776\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s not fully understood why this may help some people with non-celiac autoimmune diseases, but we do know that autoimmune disorders can be related and people with one often have or later develop another.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/is-barley-gluten-free\/\">Is Barley Gluten Free? The Scientific Truth Behind This Grain<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-43319 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5943-1024x576.png\" alt=\"grain-free diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5943.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5943-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5943.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5943.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Aid_Weight_Loss\"><\/span><strong>May Aid Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A grain-free diet may also aid weight loss. This is because eliminating grains from your diet often results in eating fewer calories (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33317019\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Grains are also high on the glycemic index, which means they can cause spikes in blood sugar levels. This can lead to cravings and overeating (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33317019\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you&#8217;re trying to lose weight, eliminating grains may help you achieve your goal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important to note that any diet that results in eating fewer calories will likely cause weight loss. That said, it&#8217;s not likely that the weight loss associated with a grain-free diet is due to the elimination of grains.\u00a0 It is most probably due to the reduction in calories.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Improve_Digestion\"><\/span><strong>May Improve Digestion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A grain-free diet may also improve digestion for certain people. This is because some people might have trouble digesting gluten, the protein found in wheat, barley, and rye.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When gluten isn&#8217;t properly digested, it can irritate the lining of the small intestine and cause digestive issues, such as bloating, abdominal pain, and diarrhea. Eliminating gluten-containing grains from your diet can help improve digestion if you are one of those people (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5647120\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Reduce_Inflammation\"><\/span><strong>May Reduce Inflammation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A grain-free diet may also help reduce inflammation. This is because grains can cause inflammation in some people.This is especially true for people with celiac disease or non-celiac gluten sensitivity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Inflammation is a normal immune response that helps protect your body from infection and injury. However, chronic inflammation is associated with a variety of health problems, such as heart disease and arthritis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493173\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling with chronic inflammation and grains happen to cause inflammation for you, eliminating grains from your diet may help.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-43312 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5932.png\" alt=\"grain-free diet\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5932.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5932-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5932.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Help_Alleviate_Pain\"><\/span><strong>May Help Alleviate Pain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Certain health conditions, such as fibromyalgia, are characterized by chronic pain, and patients sometimes also present with symptoms similar to those with gluten intolerance. A grain-free diet may help alleviate symptoms for some people with this condition. This is likely due to the fact that some people with fibromyalgia are thought to have an underlying gluten sensitivity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27548732\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, more research is needed to confirm these effects.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\">start transforming your life now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-42198 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5915.png\" alt=\"grain-free diet\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5915.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5915-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5915.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Possible_Disadvantages_Of_A_Grain-Free_Diet\"><\/span><strong>Possible Disadvantages Of A Grain-Free Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While a grain-free diet has many potential benefits, there are also some disadvantages to consider.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Be_Difficult_To_Follow\"><\/span><strong>May Be Difficult To Follow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A grain-free diet can be difficult <a href=\"https:\/\/betterme.world\/articles\/gluten-free-diet-plan-for-beginners\/\">to follow<\/a>. This is because grains are found in a wide variety of foods, including bread, pasta, cereal, and baked goods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What&#8217;s more, many processed foods contain hidden sources of grains. For example, many soups and sauces contain wheat flour.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you&#8217;re considering a grain-free diet, you&#8217;ll need to be diligent about reading labels and checking ingredients lists. You may also need to cook more meals at home, as it can be difficult to find grain-free options when eating out.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Cause_Nutritional_Deficiencies\"><\/span><strong>May Cause Nutritional Deficiencies<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A grain-free diet may also cause <a href=\"https:\/\/betterme.world\/articles\/how-to-go-gluten-free\/\">nutritional<\/a> deficiencies. This is because grains are a good source of fiber, vitamins, and minerals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What&#8217;s more, many refined grains have been enriched with nutrients that are lost during the refining process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you eliminate grains from your diet, you&#8217;ll need to make sure you&#8217;re getting these nutrients from other sources. You may also need to take supplements to prevent deficiencies. It\u2019s important to work closely with your doctor and registered dietitian on a diet like this to help you avoid nutrient deficiencies or malnutrition.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Raise_The_Risk_Of_Certain_Health_Problems\"><\/span><strong>May Raise The Risk Of Certain Health Problems<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While a grain-free diet has many potential <a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean\/\">health benefits<\/a>, it may also raise the risk of certain health problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a grain-free diet may increase the risk of constipation. This is because grains are a good source of fiber, which helps promote regular bowel movements (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23326148\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What&#8217;s more, a grain-free diet may also raise the risk of heart disease. This is because whole grains contain nutrients that protect against heart disease, such as fiber, magnesium, and <a href=\"https:\/\/betterme.world\/articles\/gluten-free-diet-weight-loss\/\">vitamin E<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6713921\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you&#8217;re considering a grain-free <a href=\"https:\/\/betterme.world\/articles\/gluten-free-diet-plan\/\">diet<\/a>, be sure to talk to your doctor first. They can help you determine if this diet is right for you.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/why-is-gluten-bad-for-you\/\">Why Is Gluten Bad For You? Analyzing The Harm Behind This Food<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-42196 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5344.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5344.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5344-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5344.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_You_Eat_On_A_Grain-Free_Diet\"><\/span><strong>What Do You Eat On A Grain-Free Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you decide to try a grain-free diet, there are many delicious and nutritious <a href=\"https:\/\/betterme.world\/articles\/what-happens-when-you-stop-eating-gluten\/\">foods you can eat<\/a>.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> All vegetables are allowed on a grain-free diet. This includes leafy greens, cruciferous vegetables, root vegetables, and more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits:<\/b><span style=\"font-weight: 400;\"> All fruits are allowed on a grain-free diet. This includes fresh, frozen, or canned fruits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meat:<\/b><span style=\"font-weight: 400;\"> All types of meat are allowed on a grain-free diet. This includes beef, pork, chicken, turkey, lamb, and more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish:<\/b><span style=\"font-weight: 400;\"> All types of fish are allowed on a grain-free diet. This includes fresh, frozen, or canned fish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eggs:<\/b><span style=\"font-weight: 400;\"> All types of eggs are allowed on a grain-free diet. This includes whole eggs, egg whites, and more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts and seeds:<\/b><span style=\"font-weight: 400;\"> All types of nuts and seeds are allowed on a grain-free diet. This includes almonds, walnuts, sunflower seeds, and more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy:<\/b><span style=\"font-weight: 400;\"> All types of dairy are allowed on a grain-free diet. This includes milk, cheese, yogurt, and more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oils and fats:<\/b><span style=\"font-weight: 400;\"> All types of oils and fats are allowed on a grain-free diet. This includes olive oil, coconut oil, avocado oil, and more.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While there are many healthy foods you can eat on a grain-free diet, there are also some unhealthy options to avoid or limit.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Processed meats:<\/b><span style=\"font-weight: 400;\"> Processed meats, such as bacon and sausage, are high in saturated fat and sodium. They should be avoided on a grain-free diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Junk food:<\/b><span style=\"font-weight: 400;\"> Junk food, such as chips and candy, is high in calories and low in nutrients. It should be avoided on a grain-free diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol:<\/b><span style=\"font-weight: 400;\"> Alcohol is high in calories and can contribute to weight gain. It should be limited on a grain-free diet. Furthermore, most alcohols are derived from grains and are not allowed on a grain-free diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugary drinks:<\/b><span style=\"font-weight: 400;\"> Sugary drinks, such as soda and juice, are high in calories and can contribute to weight gain. They should be limited when on a grain-free diet.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-42180 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-1024x576.png\" alt=\"grain-free diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Cant_You_Eat_On_A_Grain_Free_Diet\"><\/span><strong>What Can&#8217;t You Eat On A Grain Free Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the Grains &amp; Legumes Nutrition Council, there are three types of grains (<\/span><a href=\"https:\/\/www.glnc.org.au\/resource\/types-of-grains\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grains containing gluten:<\/b><span style=\"font-weight: 400;\"> wheat, rye, barley, bulgar, oats, and triticale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grains without gluten:<\/b><span style=\"font-weight: 400;\"> corn, brown rice, quinoa, sorghum, teff, and millet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluten-free pseudo-cereals:<\/b><span style=\"font-weight: 400;\"> buckwheat, quinoa, amaranth, and teff.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re following a grain-free diet, you need to avoid all grains, including those that are gluten-free. If you are following a gluten-free diet, you just need to avoid the gluten-containing ones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to grains, you must avoid any food containing flour or the grains listed above. This includes bread, pasta, cereal, crackers, and more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also avoid processed foods that contain grains or flour. This includes many snacks, desserts, and packaged foods. You\u2019ll need to get good at reading labels carefully.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-42167 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5864.png\" alt=\"grain-free diet\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5864.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5864-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5864.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_A_Grain-Free_Diet\"><\/span><strong>How To Start A Grain-Free Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re interested in trying a <a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean-diet\/\">grain-free diet<\/a>, there are a few things you need to do to get started.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Shop_The_Perimeter\"><\/span><strong>Shop The Perimeter<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re at the grocery store, stick to the perimeter. This is where you&#8217;ll find most of the fresh, whole foods that are allowed on a grain-free diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The center aisles of the grocery store are typically filled with processed foods that contain grains. So, it&#8217;s best to avoid these aisles when you&#8217;re shopping for grain-free foods.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Read_Labels\"><\/span><strong>Read Labels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to read food labels when you&#8217;re following a grain-free <a href=\"https:\/\/betterme.world\/articles\/gluten-free-meal-plan\/\">diet<\/a>. This is because many packaged foods contain hidden sources of grains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a food label might list &#8220;wheat flour&#8221; as an ingredient. However, wheat flour can also be listed as &#8220;enriched flour,&#8221; &#8220;bleached flour,&#8221; or &#8220;self-rising flour.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, it&#8217;s important to read food labels carefully to make sure a food is truly grain-free.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prepare_Your_Own_Meals\"><\/span><strong>Prepare Your Own Meals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best ways to stick to a grain-free diet is to prepare your own meals. This way, you&#8217;ll know exactly what ingredients are in your food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also a good idea to cook in bulk and freeze extra servings for future meals. This will help you save time and money in the long run.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Vegetable_Substitutes\"><\/span><strong>Use Vegetable Substitutes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In the absence of grains, you can use starchy vegetables as substitutes. For example, you can use cauliflower rice in place of regular rice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also use spaghetti squash in place of pasta. And, you can use a slice of avocado instead of bread for a sandwich.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many other vegetable substitutes that you can use to make your favorite grain-based foods.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A grain-free diet has many potential benefits, including weight loss, symptom relief, and reduced inflammation. However, there are also some potential disadvantages to consider, such as nutritional deficiencies and difficulty following the diet. Talk to your doctor before starting a grain-free diet to make sure it&#8217;s right for you.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grain_Free_Diet\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>First, it was gluten, then it was dairy, and now it&#8217;s grains. It seems like every few years there&#8217;s a new food group that&#8217;s being demonized by the dieting community. The grain-free diet is the latest fad, but is it actually healthy? We have asked the experts to weigh in. The grain-free diet is based [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":43632,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[72],"tags":[],"coauthors":[123,87],"class_list":["post-43630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gluten-free-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Grain-Free Diet: Healthy Or Not? Here&#039;s What The Experts Say - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 A GRAIN-FREE DIET \u27a4 is a diet that excludes all foods made from grains. Read on to learn about benefits and disadvantages of a grain-free diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/grain-free-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Grain-Free Diet: Healthy Or Not? Here&#039;s What The Experts Say\" \/>\n<meta property=\"og:description\" content=\"\u2605 A GRAIN-FREE DIET \u27a4 is a diet that excludes all foods made from grains. Read on to learn about benefits and disadvantages of a grain-free diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/grain-free-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_181836026.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/grain-free-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/grain-free-diet\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a222252f56df49f4eb7c58a2745712e7\"},\"headline\":\"Grain-Free Diet: Healthy Or Not? Here&#8217;s What The Experts Say\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/grain-free-diet\/\"},\"wordCount\":2216,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/grain-free-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_181836026.jpg\",\"articleSection\":[\"Gluten Free\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">First, it was gluten, then it was dairy, and now it's grains. It seems like every few years there's a new food group that's being demonized by the dieting community. The grain-free diet is the latest fad, but is it actually healthy? We have asked the experts to weigh in. <\/span><span style=\\\"font-weight: 400;\\\">The grain-free diet is based on the premise that grains are inflammatory and therefore, eliminating them from your diet will lead to better health. There is a small amount of evidence to support this claim. <\/span><span style=\\\"font-weight: 400;\\\">But like with most diet decisions, there's also evidence to the contrary. It really comes down to what works best for you and your body. <\/span><span style=\\\"font-weight: 400;\\\">Read on to know exactly what a grain-free diet is, who it may work for, and who shouldn't try it.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Grain-Free Diet?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Botanically speaking, grains are seeds, but the word \u201cgrain\u201d is often used to describe the edible <a href=\\\"https:\/\/betterme.world\/articles\/gluten-free-low-carb-diet\/\\\">seeds<\/a> of certain grasses. These grasses include wheat, rye, oats, barley, sorghum, and rice.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Other grains include corn, millet, teff, amaranth, buckwheat, and quinoa.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For the most part, grains are composed of three parts: the bran, the germ, and the endosperm.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The bran is the outer layer of the grain and is rich in fiber, vitamins, and minerals. The germ is the innermost layer of the grain and contains essential fatty acids, protein, and some B vitamins.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The endosperm is the starchy middle layer of the grain and is primarily composed of carbohydrates.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The troublesome component in some grains is gluten, a protein found  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/grain-free-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/grain-free-diet\/\",\"name\":\"Grain-Free Diet: Healthy Or Not? Here's What The Experts Say - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/grain-free-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/grain-free-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_181836026.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 A GRAIN-FREE DIET \u27a4 is a diet that excludes all foods made from grains. Read on to learn about benefits and disadvantages of a grain-free diet.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/grain-free-diet\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/grain-free-diet\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/grain-free-diet\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_181836026.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_181836026.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/grain-free-diet\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Gluten Free\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/gluten-free-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Grain-Free Diet: Healthy Or Not? Here&#8217;s What The Experts Say\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a222252f56df49f4eb7c58a2745712e7\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Grain-Free Diet: Healthy Or Not? Here's What The Experts Say - BetterMe","description":"\u2605 A GRAIN-FREE DIET \u27a4 is a diet that excludes all foods made from grains. Read on to learn about benefits and disadvantages of a grain-free diet.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/grain-free-diet\/","og_locale":"en_US","og_type":"article","og_title":"Grain-Free Diet: Healthy Or Not? Here's What The Experts Say","og_description":"\u2605 A GRAIN-FREE DIET \u27a4 is a diet that excludes all foods made from grains. Read on to learn about benefits and disadvantages of a grain-free diet.","og_url":"https:\/\/betterme.world\/articles\/grain-free-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_181836026.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/grain-free-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/grain-free-diet\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a222252f56df49f4eb7c58a2745712e7"},"headline":"Grain-Free Diet: Healthy Or Not? Here&#8217;s What The Experts Say","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/grain-free-diet\/"},"wordCount":2216,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/grain-free-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_181836026.jpg","articleSection":["Gluten Free"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">First, it was gluten, then it was dairy, and now it's grains. It seems like every few years there's a new food group that's being demonized by the dieting community. The grain-free diet is the latest fad, but is it actually healthy? We have asked the experts to weigh in. <\/span><span style=\"font-weight: 400;\">The grain-free diet is based on the premise that grains are inflammatory and therefore, eliminating them from your diet will lead to better health. There is a small amount of evidence to support this claim. <\/span><span style=\"font-weight: 400;\">But like with most diet decisions, there's also evidence to the contrary. It really comes down to what works best for you and your body. <\/span><span style=\"font-weight: 400;\">Read on to know exactly what a grain-free diet is, who it may work for, and who shouldn't try it.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is A Grain-Free Diet?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Botanically speaking, grains are seeds, but the word \u201cgrain\u201d is often used to describe the edible <a href=\"https:\/\/betterme.world\/articles\/gluten-free-low-carb-diet\/\">seeds<\/a> of certain grasses. These grasses include wheat, rye, oats, barley, sorghum, and rice.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Other grains include corn, millet, teff, amaranth, buckwheat, and quinoa.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For the most part, grains are composed of three parts: the bran, the germ, and the endosperm.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The bran is the outer layer of the grain and is rich in fiber, vitamins, and minerals. The germ is the innermost layer of the grain and contains essential fatty acids, protein, and some B vitamins.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The endosperm is the starchy middle layer of the grain and is primarily composed of carbohydrates.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The troublesome component in some grains is gluten, a protein found  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/grain-free-diet\/","url":"https:\/\/betterme.world\/articles\/grain-free-diet\/","name":"Grain-Free Diet: Healthy Or Not? Here's What The Experts Say - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/grain-free-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/grain-free-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_181836026.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 A GRAIN-FREE DIET \u27a4 is a diet that excludes all foods made from grains. Read on to learn about benefits and disadvantages of a grain-free diet.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/grain-free-diet\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/grain-free-diet\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/grain-free-diet\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_181836026.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_181836026.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/grain-free-diet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Gluten Free","item":"https:\/\/betterme.world\/articles\/diets\/gluten-free-diet\/"},{"@type":"ListItem","position":4,"name":"Grain-Free Diet: Healthy Or Not? Here&#8217;s What The Experts Say"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a222252f56df49f4eb7c58a2745712e7","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43630","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=43630"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43630\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/43632"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=43630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=43630"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=43630"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=43630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}