Why No Grains?

“Wait—no grains? Not even whole wheat?”

If you’re new to the Paleo diet, cutting out grains can feel like a big leap. After all, conventional wisdom tells us that whole grains are a health food. But from a Paleo perspective, grains are a relatively recent addition to the human diet—and they may be doing more harm than good.

In this quick guide, we’ll break down why grains are excluded from the Paleo lifestyle, the science behind it, and what you can eat instead.

What Counts as a Grain?

Before we dive into the why, let’s clarify what we mean by grains. Grains include:

Wheat
Oats
Corn
Rice
Barley
Rye
Quinoa (technically a seed, but often grouped with grains)
Millet, sorghum, buckwheat, and more

They’re often found in:

Bread, pasta, cereal
Crackers, granola, snack bars
Processed foods and sauces (as thickeners or fillers)

Why the Paleo Diet Says No to Grains

Grains are eliminated on the Paleo diet for three key reasons: anti-nutrients, inflammation, and blood sugar impact.

1. Anti-Nutrients Interfere with Nutrient Absorption

Grains naturally contain compounds called phytates and lectins. These are considered “anti-nutrients” because they interfere with your body’s ability to absorb key minerals like calcium, zinc, and iron.

Fun Fact: Plants use these compounds as defense mechanisms—they don’t want to be eaten!

While sprouting and fermenting can reduce these compounds, most store-bought grain products are heavily processed, stripping them of nutrients and leaving the anti-nutrients behind.

2. Grains May Trigger Inflammation

Many people—especially those with autoimmune issues or gut sensitivity—may experience low-grade inflammation from eating grains. This is largely due to:

Gluten in wheat, barley, and rye
Lectins that can damage the gut lining over time

Inflammation may show up as:

Bloating or digestive discomfort
Brain fog or fatigue
Skin issues like acne or eczema
Joint pain

Going grain-free can reduce this systemic inflammation and allow the body to heal.

3. Grains Spike Blood Sugar

Grains—especially refined ones—are carbohydrates that convert quickly into glucose, spiking your blood sugar levels. Even so-called “whole grains” can cause blood sugar swings that leave you:

Tired and hungry an hour later
Craving sugar or caffeine
More prone to insulin resistance over time

The Paleo diet prioritizes blood sugar stability by replacing high-glycemic grains with fiber-rich veggies, healthy fats, and protein.

“But Don’t Grains Have Benefits?”

Yes—grains can offer fiber and B vitamins. But here’s the Paleo perspective:

You can get all of those nutrients—and more—from vegetables, fruits, and animal products, without the baggage of anti-nutrients or blood sugar spikes.

For example:

Leafy greens and root veggies offer fiber
Organ meats, eggs, and leafy greens provide B vitamins
Nuts, seeds, and fish deliver magnesium, iron, and more

What to Eat Instead of Grains

Here are Paleo-friendly swaps for your favorite grain-based foods:

Instead of:	Try:
Bread	Sweet potato slices or lettuce wraps
Rice	Cauliflower rice or mashed parsnips
Pasta	Zucchini noodles or spaghetti squash
Tortillas	Coconut or almond flour wraps
Cereal	Chia pudding, eggs, or Paleo granola

In Summary: Why Paleo Skips Grains

Grains are evolutionarily recent and not essential to health
They can impair digestion and mineral absorption
They spike blood sugar and may increase inflammation
Nutrients in grains are often better sourced from Paleo-friendly foods

Final Thoughts

Grains aren’t “bad”—but they may not be optimal, especially for those looking to improve digestion, energy, or inflammation. The Paleo diet encourages tuning in to your body and fueling it with nutrient-dense, whole foods it was designed to thrive on.

Ready to give it a try? Start with one simple swap and see how you feel.