Going grain free means avoiding all grains and foods made with grains. This includes wheat, rye, barley, oats, corn, rice, millet, sorghum, spelt, buckwheat, bulgur, farro, and more. While grains provide fiber and nutrients, some people choose to avoid them due to food sensitivities, allergies, or preferences. When transitioning to a grain free diet, it’s important to understand what foods you can and cannot eat.
Why Go Grain Free?
There are several reasons someone may choose to follow a grain free diet:
- Celiac disease or non-celiac gluten sensitivity – Gluten found in many grains can cause issues for those with celiac disease or gluten sensitivity.
- Reduce inflammation – Grains may cause intestinal inflammation in some people. Going grain free may help reduce systemic inflammation.
- Improve gut health – Some grains contain antinutrients like phytic acid that can damage the gut lining. Removing grains may support a healthier gut.
- Manage autoimmune conditions – Diseases like Hashimoto’s and rheumatoid arthritis are associated with grains. A grain free diet aims to reduce autoimmune flare ups.
- Lose weight – Grains are carbohydrate-dense. Eliminating grains can help reduce overall carb intake and promote weight loss.
- Allergy avoidance – Wheat, corn, and other grains are common food allergens. Avoiding grains prevents allergic reactions.
It’s important to work with a healthcare provider to determine if a grain free diet is right for you and ensure nutritional needs are met.
Grain Free Foods to Eat
When starting a grain free diet, focus on increasing these nutritious whole foods:
Fruits and Vegetables
All fresh, frozen, canned, and dried fruits and vegetables are grain free. Fill your diet with a rainbow of produce like:
- Greens – spinach, kale, lettuce, chard
- Cruciferous veggies – broccoli, cauliflower, cabbage, Brussels sprouts
- Starchy vegetables – sweet potatoes, potatoes, winter squash
- Other veggies – zucchini, eggplant, mushrooms, tomatoes, carrots
- Berries – strawberries, blueberries, raspberries
- Citrus fruits – oranges, grapefruit, lemons
- Tropical fruits – bananas, mango, pineapple, guava
- Melons – watermelon, cantaloupe, honeydew
Proteins
Include high quality proteins like:
- Meat – beef, pork, lamb, bison
- Poultry – chicken, turkey
- Fish – salmon, tuna, halibut, trout
- Eggs
- Shellfish – shrimp, crab, lobster
- Dairy products – milk, cheese, yogurt
- Legumes – beans, lentils, chickpeas
- Nuts and seeds
- Soy products like tempeh and tofu
Healthy Fats
Add healthy fats like:
- Avocados
- Olive oil
- Coconut oil
- Ghee or butter
- Nuts like almonds, walnuts, pecans
- Nut butters
- Seeds like chia and flax
- Full fat dairy like cheese
- Fatty fish like salmon
- Olives
- Coconut
Beverages
Stay hydrated with:
- Water
- Sparkling water
- Herbal tea
- Coffee
- Nut milks like almond or coconut milk
- Broth or stock
Condiments, Herbs and Spices
Flavor foods with:
- Apple cider vinegar
- Hot sauce
- Mayonnaise
- Mustard
- Pesto
- Salsa
- Guacamole
- Fresh or dried herbs like parsley, basil, oregano
- Spices like cinnamon, cumin, paprika
- Salt and pepper
- Vanilla and food extracts
Foods to Avoid on a Grain Free Diet
When avoiding all grains, also steer clear of:
- Breads, rolls, bagels
- Pasta, noodles, dumplings
- Crackers, pretzels
- Cookies, cakes, pastries
- Muffins, donuts, pancakes
- Waffles, crepes
- Pizza crust
- Tortillas
- Breakfast cereals
- Granola, granola bars
- Popcorn
- Beer
It’s also important to read ingredient labels carefully and avoid foods containing wheat, rye, barley, corn, rice, oats and other grains.
Sample Grain Free Menu
Here is a sample one day grain free menu:
Breakfast
- Scrambled eggs with peppers, onions, spinach
- Sliced avocado
- Fresh berries
- Coffee with coconut milk
Lunch
- Tuna salad stuffed in tomatoes
- Carrot sticks
- Handful of almonds
- Sparkling water
Dinner
- Beef taco bowls with lettuce, salsa, guacamole
- Roasted broccoli
- Sliced oranges
Snacks
- Apple slices with almond butter
- Kale chips
- Hard boiled eggs
- Plain Greek yogurt with berries
Grain Free Substitutions
One challenge when avoiding grains is finding substitute ingredients for baking and cooking. Get creative with these grain free swaps:
| Grain Ingredient | Grain Free Substitution |
|---|---|
| All-purpose flour | Almond flour, coconut flour |
| Whole wheat flour | Almond flour, coconut flour, flax meal |
| Bread crumbs | Nuts, coconut flakes |
| Rice | Cauliflower rice |
| Pasta | Zucchini noodles, spaghetti squash |
| Oats | Quinoa flakes |
| Corn tortillas | Lettuce leaves |
| Beer | Wine, spirits |
| Crackers | Veggies, nut crackers |
Sample Grain Free Weekly Meal Plan
When starting out grain free, a weekly meal plan can help make sure you have tasty options on hand. Here is a sample grain free weekly meal plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Scrambled eggs with veggies | Greek yogurt with berries | Leftover frittata | Breakfast tacos with eggs, salsa, avocado | Smoked salmon and avocado toast on sweet potato | Bacon and mushroom omelet | Baked egg cups with spinach and feta |
| Big leafy salad with chicken | Cajun shrimp and veggie foil packs | Leftover shrimp and veggies | Tuna salad wraps in lettuce | Beef and broccoli stir fry | Grilled salmon with asparagus | Zucchini noodle bolognese |
| Meatballs with zucchini noodles | Chicken fajitas with sautéed peppers | Bunless burgers with oven fries | Taco bowls with ground turkey | Crockpot ropa vieja | Steak and mashed cauliflower | Baked chicken thighs with roasted carrots |
Tips for Sticking to a Grain Free Diet
Making big dietary changes can be challenging. Use these tips to help you stick to a grain free diet:
- Meal prep – Make big batches of grain free recipes on your day off so you have grab-and-go options
- Read labels – Get in the habit of checking ingredients for hidden grains
- Stock up – Shop for and prepare plenty of allowed foods so unhealthy options aren’t tempting
- Bring food – When eating out, take grain free dishes with you
- Find support – Join online groups to connect with others eating grain free
- Allow slip ups – If you accidently eat a grain, don’t beat yourself up – just get back on track
Potential Benefits of Going Grain Free
While research is still ongoing, some potential benefits of eliminating grains include:
- Reduced inflammation
- Improved gut health and digestion
- More stable blood sugar
- Increased energy
- Weight loss
- Clearer skin
- Better sleep
- Relief from autoimmune disease symptoms
Response to a grain free diet varies by individual. Some experience significant improvements by removing grains while others notice little change. Testing a grain free diet for 30-90 days can help determine if it offers benefits for you.
Is Grain Free Diet Healthy Long Term?
Like any restrictive diet, following a grain free diet indefinitely may increase risk for certain nutrient deficiencies. Grains provide important vitamins, minerals, fiber and plant compounds that support health. Eliminating nutrient-dense whole grains long term is not recommended.
That being said, a grain free diet can be healthy in the short term for some people. Those with celiac disease or severe grain allergies need to follow a lifelong gluten free or grain free diet. People with autoimmune diseases and leaky gut may also benefit from grain avoidance for months or years.
If you try eliminating grains and feel better, you may be able to eventually add back in some well-tolerated whole grains like brown rice, oats and quinoa in moderation.
Key Takeaways
- Focus on nutrient-dense proteins, fruits, vegetables, healthy fats and herbs/spices on a grain free diet.
- Avoid all breads, pastas, cereals, baked goods and other products containing wheat, rye, barley, oats, corn and rice.
- Be diligent about reading labels to identify hidden grain ingredients.
- Substitute grain flours with almond meal, coconut flour and starchy veggies in recipes.
- Meal planning, preparing food ahead and bringing grain free dishes can help you stick to this way of eating.
- A grain free diet may provide health benefits for some people short term but lifelong avoidance is not recommended.
Conclusion
Transitioning to a grain free diet involves eliminating all grains and products made from corn, wheat, oats, rye and more. This restrictive diet is not for everyone long term but can provide potential benefits like reduced inflammation, improved digestion, weight loss and relief from autoimmune symptoms for some people. Focus on filling your diet with plenty of lean proteins, fruits, vegetables, and healthy fats if going grain free. Read labels closely, substitute grain flours in recipes and stick to meal planning to help ensure you avoid grains while getting all required nutrients.