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4min read

Everything You Need To Know About Grain-Free Diets

by Fabian Jackson

4min read

Have you been wondering what it means to be on a grain-free diet, if it’s healthy and what exactly you can and can’t eat? Well, keep reading for all you need to know. 

What does a grain-free diet mean?

Grains have been a staple in nearly all traditional diets and cuisines across the globe for thousands of years, in fact, some of the earliest ‘recipes’ were ancient flatbreads made from a variety of grains. 

herby grain salad

More recently dietary trends have resulted in people wanting to eat grain-free foods mostly for health reasons, but also partly due to allergies and intolerances. 

Is a grain-free diet good for you?

It’s believed that cutting grains out of your diet can:

  • Aid digestion 
  • Reduce inflammation
  • Aid weight loss 
  • And even promote good blood sugar levels. 

Some potential health risks do include:

  • The risk of lowering your overall nutrient intake
  • Not feeling full leading to overconsumption  

Grain-free food list

grain free granola

As well as simply cutting out whole grains, like rice, oats, millet, rye and barley, it also extends to removing items made from grain products too – bread, pasta and most types of breakfast cereals.

Whilst a grain-free diet is generally low-carb, this isn’t always the case. Carbohydrates can also be sourced from legumes, starchy vegetables, fruits and pseudocereals. According to Healthline, ‘pseudocereals, such as quinoa, amaranth, and buckwheat [...] can be prepared and eaten similarly to grains, but they are not technically considered grains.’

Anyone on a grain-free diet should eat plenty of:

  • Foods rich in plant-protein – Tofu, tempeh and legumes  
  • Nuts and seeds
  • Healthy fats – avocados, olive oil or coconut oil
  • Fresh fruits and vegetables
  • Flour made from non-grain ingredients – almonds flour, chia flour, flaxseed, chickpea etc. as well as products made from them


If you’re stumped on what to have for breakfast, then check out our recipe for a filling grain-free granola.

Let us know your thoughts in the comments section below!


By Fabian Jackson
Fabian Jackson

Fabian is one of our lovely Content Marketing Assistants who loves writing almost as much as he loves coffee, old episodes of Escape to the Country (no judgement here), and cooking up a storm in his kitchen.

Read more from Fabian

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