Why Are Grains Problematic For Digestion/Gut Healing?

During the initial stages of the 7-Step Detox Method for root cause healing, we ask all of our clients to follow an anti-inflammatory diet for at least 30 days before methodically reintegrating food groups. One of the groups that needs to go are all grains. But why?

Refined vs. Whole Grains

To begin, it’s important to establish that not all grains are created equal! Besides the actual grain varieties and their varying nutritional profiles - whether we’re talking about wheat, brown or white rice, oats, rye, spelt, barley, or corn, amongst others - there’s a difference in the way grains are processed by manufacturers. Refined grains are processed more heavily than whole grains through the elimination of the bran and the germ of the grain (both rich in a wide array of nutrients, fiber, and oils), leaving only the endosperm (made up of proteins and carbohydrates). This processing makes them more shelf-stable and higher in starches, but also diminishes their nutrient and fiber profile. Refined grains are thus said to be linked to various conditions such as obesity, inflammation, heart disease, and blood sugar spikes (without accompanying fiber, the sugars in the carbohydrates get digested too quickly). Whole grains tend to be touted as the healthier alternative - think of how often you’ve heard that it’s better to opt for brown rice over white, or wholewheat bread over white bread! Despite the higher nutritional profile of whole grains, however, the picture isn’t that simple. 

Leaky Gut Syndrome

Most people - sometimes unsuspectingly - suffer from a condition called leaky gut syndrome, where the intestinal lining (composed of numerous “tight junctions” which selectively allow for the movement of beneficial nutrients, and restrict the flow of harmful ones) becomes damaged and too permeable. This results in partially digested food compounds, waste, bacteria, parasites, and more crossing through the gut lining and into the bloodstream. In addition to causing digestive issues like IBS, this influx of toxins traveling freely throughout the body can result in a variety of inflammatory symptoms and auto-immune disorders, from food allergies, to skin rashes, to thyroid issues and much more. Those who suffer from chronic symptoms can expect to have some degree of gut permeability, which must be addressed during root cause healing.

Grains and Gut Inflammation

Grains - whole and refined - are high in various compounds that can exacerbate inflammation and further damage the gut lining, as well as interfere with nutrient absorption. 

One of those compounds is a family of proteins called lectins, which are believed to act as a defense mechanism for the plants while they grow and develop. Research has found that lectin can, however, irritate the gut lining and cause discomfort. Many grains are also high in anti-nutrients such as phytic acid: these bind to nutrients and minerals such as phosphorus, iron, calcium, and zinc, preventing them from being absorbed by the body. Antinutrients may also interfere with enzymatic activity, further hindering proper digestion.

In addition, certain grains like wheat, barley, spelt, and rye contain gluten. Gluten is a naturally occurring protein that creates extensibility and elasticity in dough, resulting in that pleasing texture we so love in breads, pizzas, and pastas. Modern wheat production and modern bread baking have evolved to prioritise profit and quantity over quality; this means that refined flours made from genetically-modified grains which are very high in gluten have taken center stage and dominated global food cultures. However, gluten is highly damaging to the villi lining of the intestinal wall, as well as being an enzyme inhibitor, and when consumed in excess can seriously impact gut permeability. When gluten makes its way into the bloodstream, the body treats it as an invader; gluten sensitivity or even intolerance can result, and even “healthier” whole grains can trigger symptoms.

And finally, many grains are considered FODMAP foods: they contain fermentable short-chain carbohydrates like oligosaccharides, disaccharides, monosaccharides and polyols. FODMAPs are categorized as foods that are highly fermentable (causing gas and discomfort), foods that draw water into the intestines (causing intestinal distention and bloating), and foods that are only partially digested in the small intestine (requiring more effort overall from the digestive system to assimilate and process them). For those with healthy guts and well-operating digestive systems, this isn’t necessarily an issue. But for those individuals with already compromised gut health, FODMAPs can further aggravate inflammation and symptoms. Harmful bacteria and parasites also thrive off of FODMAPs, which can cause a parasitic overgrowth in the gut (also known as gut dysbiosis) in individuals with a compromised internal terrain.

A Short-term Sacrifice for a Long-term Solution

To properly heal the gut, inflammation must be reduced. Grains, despite their many virtues, contain too many inflammatory agents to allow for gut healing. This is not to demonise grains and encourage their complete removal from our diets forever; indeed, whole grains are a fantastic source of nutrients and fiber and play a significant role in a healthy diet, and have done so for millenia! However, during the gut-healing stage of the root cause healing journey, it is best to abstain from grains until the gut lining has been healed and inflammation has been resolved as much as possible. This removal is a short-term action, to ensure safe reintegration in the long-term. Alternative foods such as quinoa, buckwheat, amaranth, and wild rice (which is in fact a grass, not a grain!) are all great replacements until you can comfortably reintroduce grains into your diet.

NB: There are certain cooking processes which can help neutralise the damaging effects of anti-nutrients and proteins in grains, to implement once you’ve successfully reintegrated them. For example, you can choose to ferment your grains: lactic acid bacteria and yeast cultures eat away at gluten and phytic acids, breaking them down and neutralising them to a degree. Soaking and then sprouting whole grains can also help break down phytic acid and lectins.

Written by Jeanne Kessira, certified Detox Practitioner through The Detox Practitioner's School. Connect with Jeanne HERE.