Grain-Free Diet
What is the Grain-Free Diet?
A grain-free diet is one in which grains are eliminated. Grains are seeds or fruits of cereal crops such as wheat, rice, corn and oats. While there is no research on the benefit of grain-free diets in children on the autism spectrum, those who are sensitive to grains may benefit greatly.
There are many other diets that include a grain-free component, such as the GAPS diet or the Paleo diet.
A grain-free diet is different from a gluten-free diet. A grain-free diet is more broad and removes all grains, whether or not they contain gluten. A gluten-free diet allows only grains that do not contain gluten, such as rice and corn.
Who Would Benefit From This Diet?
This diet may be beneficial for someone that has a sensitivity to grains or some of the components of grains because it can bring down overall inflammation in the body which can contribute to many other symptoms.
Grains contain phytates which can be difficult for some people to digest and may impair mineral absorption. [3]
Grains are also high in carbohydrates, which are broken down into sugars, and this can be problematic for people that have candida/ yeast overgrowth because the sugars feed the yeast.
Grains are also a major source of mycotoxins from mold. [2] Someone that is allergic to mold or having an inflammatory reaction to mycotoxins might be advised to avoid grains. If you have mold exposure, read the Mold Exposure note for more.
Recommended Foods
Nuts and seeds like flax and chia
Protein like beef, poultry, fish, seafood, eggs, beans, and legumes
Dairy products like milk and cheese (see: Milk Alternatives if your child is dairy-free)
Fats like butter, ghee, coconut oil, olive oil, avocado oil
Quinoa, buckwheat cassava, and amaranth may seem to be grains but they are in fact seeds and may be tolerable
Some popular foods can be found in grocery stores as grain-free options. Such products should be labeled as “Grain-free”. Our favorite grain-free brands include:
Need ideas? Post in the Forum and we can help!
Foods to Avoid
Bread
Muffins, croissants and bagels
Hot and cold breakfast cereals
Pancakes and waffles
Pasta
Pizza crust
Crackers and pretzels
Wraps and tortillas
Lifestyle Changes
Practice reading labels and know what ingredients you want to avoid. Carrying a list of “ingredients to avoid” on your phone so you can refer back to it, may be helpful when you’re at the grocery store.
When going to a party or a gathering where there will be food, bring something that you/your child can eat. Most people don’t know what a grain-free diet entails and often assume it is the same as gluten-free. It may also be helpful to eat a little at home before going to the party where there will likely be lots of grain-free foods which can be especially tempting if you or your child is very hungry.
Finding good substitutes, (both store-bought and homemade), for your favorite grain-containing foods can help with the switch to a grain-free diet
Helpful Resources
Blogs with wonderful grain-free recipes:
Recommended Supplements
Grains are good sources of fiber, B vitamins and minerals so supplementing with these nutrients may be beneficial. A good quality multivitamin/mineral supplement may be a good investment.
DISCLAIMER: Before starting any supplement or medication, always consult with your healthcare provider to ensure it is a good fit for your child. Dosage can vary based on age, weight, gender, and current diet.
The Grain-Free Diet in the Research
There are no current studies on autism and a grain-free diet.
Wheat and Intestinal Permeability
Wheat/gluten makes the gut more permeable and can thus encourage the migration of food particles to sites where they are not expected, prompting the immune system to attack both these particles and brain-relevant substances that resemble them. Wheat/gluten also releases opioid-like compounds, capable of causing mental derangement if they make it to the brain. [1]
The Bottom Line
Rating Scale: 1 - 5 stars ★
We rate the quality and quantity of the research supporting the efficacy of the diet in improving symptoms as well as the Ease of Adherence, taking into account the cost, resources available, the time required, social acclimation to the diet including options available in restaurants and grocery stores which assist in convenience and adherence
Ease of Adherence ★★
This diet is difficult to follow, especially for children or still yet, children that are picky eaters. Grains constitute a large portion of what many children eat on a day to day basis and removing them significantly reduces the available sources of carbohydrate in the diet and eliminates many children’s favorite foods. It would also be very difficult to enforce this diet with a child that is older and perhaps in school where they had access to grain-based foods. On the plus side, there are more store-bought options and resources than ever before to help navigate this diet and make it more manageable.
Research ★
In theory, there may be benefits to a grain-free diet. However, there is not enough research to support such a drastic change without proper evaluation and guidance from a health care practitioner.
-
[1] Bressan P, Kramer P. Bread and Other Edible Agents of Mental Disease. Front Hum Neurosci. 2016;10:130.
[2] Mir SA, Dar BN, Shah MA, et al. Application of new technologies in decontamination of mycotoxins in cereal grains: Challenges, and perspectives. Food Chem Toxicol. 2021;148:111976.
[3] Are anti-nutrients harmful? (2019, January 24). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients.
