Nutrients, Fiber, What Research Shows & What to Check.
Whole grains are food first. Explore each grain and whole-grain food: what is in it (measured by USDA), what research in people has and has not found for health goals, a normal serving, and what to check before you eat it: gluten and celiac disease, arsenic in rice, FODMAPs, and what a label really means.
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Avena sativa
ManganeseSeleniumZincCopperFiber
Normal serving (USDA): 1 cup cooked with water, no salt (234 g)
Oats as a food: what trials found for beta-glucan and LDL cholesterol, what the FDA heart-health claim says, and what to know about gluten and celiac disease.
Hordeum vulgare
SeleniumNiacin (B3)ManganeseCopperFiber
Normal serving (USDA): 1 cup cooked pearled barley (157 g)
Barley as a food: what trials and meta-analyses found for beta-glucan and cholesterol, how the FDA claim treats barley, and why barley contains gluten.
Oryza sativa
ManganeseNiacin (B3)Thiamin (B1)CopperSelenium
Normal serving (USDA): 1 cup cooked (202 g)
Brown rice as a food: USDA nutrients, what studies found on diabetes, weight and heart health, why arsenic matters more than in white rice, and safe cooking and storage.
Zizania palustris, Zizania aquatica
CopperZincManganeseProteinFiber
Normal serving (USDA): 1 cup cooked (164 g)
Wild rice as a food: USDA nutrients, how it differs from ordinary rice, the thin human research, gluten, metals, cooked-grain storage and who should check with a clinician.
Secale cereale
ManganeseFiberCopperThiamin (B1)Niacin (B3)
Normal serving (USDA): 1 cup of dry grain (169 g)
Rye as a food: USDA nutrients, what trials found on blood sugar, fullness and weight, why rye contains gluten, FODMAPs, and what to know about ergot and acrylamide.
Triticum aestivum
ManganeseSeleniumCopperFiberNiacin (B3)
Normal serving (USDA): 1 cup dry (192 g), USDA household portion
Whole wheat and wheat berries as a food: USDA nutrients, what pooled trials and cohort studies show, gluten and celiac disease, wheat allergy, raw flour and mold toxins.
Triticum spelta
ManganeseCopperNiacin (B3)FiberPhosphorus
Normal serving (USDA): 1 cup cooked (194 g), USDA household portion
Spelt as a food: cooked USDA nutrients, why it still contains gluten, what reviews say about ancient wheats, wheat allergy, celiac disease and cooked-grain safety.
Triticum dicoccum
Normal serving (USDA): No USDA household portion found for farro
Farro (emmer wheat) as a food: why it still contains gluten, what reviews say about ancient wheats, wheat allergy, label checks, and why we show no nutrient table.
Triticum turanicum
SeleniumManganeseCopperZincFiber
Normal serving (USDA): 1 cup cooked (172 g), USDA household portion
Khorasan wheat (Kamut) as a food: cooked USDA nutrients, small crossover trials on cholesterol and gut bacteria, and why it still has gluten and wheat allergy risk.
Triticum durum (cracked, parboiled)
ManganeseFiberCopperMagnesiumNiacin (B3)
Normal serving (USDA): 1 cup cooked (182 g), USDA household portion
Bulgur as a food: cooked USDA nutrients, why it contains gluten, what a 4-week trial found, wheat allergy, cooked-grain safety and how to read the label.
Triticum durum (green wheat)
Normal serving (USDA): No USDA household portion found for freekeh
Freekeh (roasted green durum wheat) as a food: reported nutrient ranges because USDA has none, gluten, wheat allergy, a mycotoxin study and cooked-grain safety.
Chenopodium quinoa
ManganeseCopperMagnesiumPhosphorusFolate
Normal serving (USDA): 1 cup cooked (185 g)
Quinoa as a food: USDA nutrient values, what trials found on blood sugar and cholesterol, why it is gluten-free, the bitter saponin coating and cross-contact.
Fagopyrum esculentum
ManganeseCopperMagnesiumFiberProtein
Normal serving (USDA): 1 cup cooked roasted groats (168 g)
Buckwheat as a food: USDA nutrient values, what trials found on blood sugar and cholesterol, why it is gluten-free, buckwheat allergy and fagopyrin.
Amaranthus spp.
ManganeseCopperMagnesiumPhosphorusIron
Normal serving (USDA): 1 cup cooked (246 g)
Amaranth grain as a food: USDA nutrient values, the little human research there is, why it is gluten-free and what is not known about allergy and medicines.
Panicum miliaceum, Pennisetum glaucum
CopperManganeseMagnesiumThiamin (B1)Niacin (B3)
Normal serving (USDA): 1 cup cooked (174 g)
Millet as a food: USDA nutrient values, a pooled analysis on blood sugar, why it is gluten-free, and what a systematic review found on pearl millet and goiter.
Eragrostis tef
ManganeseCopperThiamin (B1)MagnesiumIron
Normal serving (USDA): 1 cup cooked (252 g)
Teff as a food: USDA nutrient values, an honest look at the weak human evidence, why it is gluten-free, phytic acid and what is not known about allergy.
Sorghum bicolor
ManganeseMagnesiumCopperThiamin (B1)Vitamin B6
Normal serving (USDA): 1/4 cup dry grain (48 g)
Sorghum as a food: USDA dry-grain values, a pooled analysis on blood sugar, why it is gluten-free, slower digestion when cooked and what is not known.
Zea mays var. everta
FiberManganeseMagnesium
Normal serving (USDA): 1 ounce (28.35 g), about 3.5 cups air-popped
Popcorn as a whole-grain snack: USDA nutrient values, what studies show on whole grains, diverticulitis and blood sugar, and the choking risk for young children.
Zea mays (nixtamalized)
Vitamin B6CopperFiberMagnesiumSelenium
Normal serving (USDA): 1 cup dry masa flour (114 g)
Corn masa and corn tortillas: how lime-treated corn (nixtamalization) frees niacin, USDA values for masa flour, folic acid fortification, mold toxins and gluten label checks.
Zea mays
ZincFiber
Normal serving (USDA): 1 cup canned white hominy (165 g)
Hominy and grits made from corn: USDA nutrient values, sodium in canned hominy, whole versus refined corn, gluten and allergy label checks, and mold toxins.
Avena sativa
ManganeseSeleniumThiamin (B1)MagnesiumPhosphorus
Normal serving (USDA): 1 cup cooked oat bran (219 g)
Oat bran as a food: USDA nutrient values, what pooled trials, the FDA and EFSA say about oat beta-glucan and LDL cholesterol, gluten cross-contact and fiber side effects.
Triticum aestivum
ManganeseFiberMagnesiumSeleniumCopper
Normal serving (USDA): 1 ounce (28.35 g) wheat bran (stated weight; USDA portion is 1 cup, 58 g)
Wheat bran and wheat germ as foods: USDA nutrient values, what trials show on constipation, gluten and wheat allergy, oxalate and kidney limits, and rancidity of the germ.
Triticum aestivum (bread)
ManganeseSeleniumThiamin (B1)
Normal serving (USDA): 1 slice (32 g)
Whole-wheat bread as a food: USDA values per slice, what trials show on blood sugar and fullness, gluten and wheat allergy, sodium, toast acrylamide and label checks.
Triticum durum (pasta)
SeleniumManganeseCopperNiacin (B3)Fiber
Normal serving (USDA): 1 cup cooked spaghetti, not packed (117 g)
Whole-wheat pasta as a food: USDA values for dry and cooked pasta, what trials show on blood sugar and fullness, fiber, gluten and wheat allergy, and label checks.
Zea mays
Sweet corn (Zea mays): what is in it per USDA, what research says about lutein and eye health, fiber, starch, mycotoxins and corn allergy, with plain safety notes.
No grain matches all of these filters. Try removing one. Some topics (for example most herbs) are not grains and live elsewhere on the site.
A link between a grain and a topic means the body needs the grain for that job, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate. See each page’s evidence label.
Oats, barley, brown and wild rice, rye, wheat, spelt, farro, khorasan wheat, bulgur and freekeh. Several of these contain gluten.
Quinoa, buckwheat, amaranth, millet, teff and sorghum: small grains and seeds, several of them naturally gluten-free.
Popcorn, corn masa, hominy, oat bran, wheat bran and germ, whole-wheat bread and whole-grain pasta: whole-grain foods as they are actually eaten.
Grains work alongside other nutrients. Here is what our sources link to them.
Vitamin A: The body can convert beta-carotene to vitamin A.
Vitamin A: Vitamin E and beta-carotene were tested together in the Finnish smoker trial.
Vitamin D: Vitamin D increases calcium absorption; both matter for bones, and treatment of rickets and osteomalacia includes both.
Vitamin D: NHS says vitamin D helps regulate calcium and phosphate.
Vitamin E: MedlinePlus says vitamin E helps the body use vitamin K; both affect blood clotting, which matters for people on blood thinners.
Vitamin E: Vitamin E and selenium were tested together and apart in the SELECT prostate cancer trial.
Vitamin E: Vitamin C and vitamin E were pooled with other antioxidants in the Cochrane mortality review.
Vitamin K: Vitamin D with K2 products exist; the site page does not claim an added benefit.
Vitamin B1 (thiamin): The NHS page covers B vitamins together; MedlinePlus says doctors may recommend other vitamins alongside thiamin for beriberi.
Vitamin B2: MedlinePlus says riboflavin works with the other B vitamins.
Vitamin B3 (niacin): Pellagra comes from too little niacin or tryptophan in the diet, so both matter for avoiding deficiency.
Vitamin B5: MedlinePlus covers pantothenic acid and biotin together; both are needed for growth and metabolism and for making fatty acids.
LegumesOmega fatty acidsAntioxidantsSupplement formulasCompare supplementsNatural Remedy Safety
Brown rice as a food: USDA nutrients, what studies found on diabetes, weight and heart health, why arsenic matters more than in white rice, and safe cooking and storage.
Wild rice as a food: USDA nutrients, how it differs from ordinary rice, the thin human research, gluten, metals, cooked-grain storage and who should check with a clinici…
Rye as a food: USDA nutrients, what trials found on blood sugar, fullness and weight, why rye contains gluten, FODMAPs, and what to know about ergot and acrylamide.
Whole wheat and wheat berries as a food: USDA nutrients, what pooled trials and cohort studies show, gluten and celiac disease, wheat allergy, raw flour and mold toxins.
Spelt as a food: cooked USDA nutrients, why it still contains gluten, what reviews say about ancient wheats, wheat allergy, celiac disease and cooked-grain safety.
Farro (emmer wheat) as a food: why it still contains gluten, what reviews say about ancient wheats, wheat allergy, label checks, and why we show no nutrient table.
Khorasan wheat (Kamut) as a food: cooked USDA nutrients, small crossover trials on cholesterol and gut bacteria, and why it still has gluten and wheat allergy risk.
Bulgur as a food: cooked USDA nutrients, why it contains gluten, what a 4-week trial found, wheat allergy, cooked-grain safety and how to read the label.
Freekeh (roasted green durum wheat) as a food: reported nutrient ranges because USDA has none, gluten, wheat allergy, a mycotoxin study and cooked-grain safety.
Quinoa as a food: USDA nutrient values, what trials found on blood sugar and cholesterol, why it is gluten-free, the bitter saponin coating and cross-contact.
Buckwheat as a food: USDA nutrient values, what trials found on blood sugar and cholesterol, why it is gluten-free, buckwheat allergy and fagopyrin.
Amaranth grain as a food: USDA nutrient values, the little human research there is, why it is gluten-free and what is not known about allergy and medicines.
Millet as a food: USDA nutrient values, a pooled analysis on blood sugar, why it is gluten-free, and what a systematic review found on pearl millet and goiter.
Teff as a food: USDA nutrient values, an honest look at the weak human evidence, why it is gluten-free, phytic acid and what is not known about allergy.
Sorghum as a food: USDA dry-grain values, a pooled analysis on blood sugar, why it is gluten-free, slower digestion when cooked and what is not known.
Popcorn as a whole-grain snack: USDA nutrient values, what studies show on whole grains, diverticulitis and blood sugar, and the choking risk for young children.
Corn masa and corn tortillas: how lime-treated corn (nixtamalization) frees niacin, USDA values for masa flour, folic acid fortification, mold toxins and gluten label ch…
Hominy and grits made from corn: USDA nutrient values, sodium in canned hominy, whole versus refined corn, gluten and allergy label checks, and mold toxins.
Oat bran as a food: USDA nutrient values, what pooled trials, the FDA and EFSA say about oat beta-glucan and LDL cholesterol, gluten cross-contact and fiber side effects.
Wheat bran and wheat germ as foods: USDA nutrient values, what trials show on constipation, gluten and wheat allergy, oxalate and kidney limits, and rancidity of the ger…
Whole-wheat bread as a food: USDA values per slice, what trials show on blood sugar and fullness, gluten and wheat allergy, sodium, toast acrylamide and label checks.
Whole-wheat pasta as a food: USDA values for dry and cooked pasta, what trials show on blood sugar and fullness, fiber, gluten and wheat allergy, and label checks.
Gluten, celiac disease, non-celiac gluten sensitivity and wheat allergy explained: which grains contain gluten, how each is diagnosed, FDA 20 ppm labeling and why to tes…
Why rice carries more inorganic arsenic than most foods, brown vs white rice, infant rice cereal and rice milk, the FDA 100 ppb action level, and simple ways to lower ex…
Phytates and lectins in whole grains: what they are, what human studies show about iron and zinc absorption, what cooking, sourdough and sprouting change, and who should…
These grains have the most human research summarized in our guides (counted from the evidence ratings on each profile). More research does not mean the grain works or is safe for you: open the guide to see what was found, including negative and mixed results.
Every published grain guide (24), with its names and what it is made of. Each name opens one guide that brings together identity, traditional use, research, safety, forms and sources.
Search by grain, benefit, body system, goal, symptom or lab test. Each result explains why it matches and how strong the evidence is.
Filters: grain group, evidence, body system, body part, goal, root cause, habit, biomarker, condition
Pick a way to look, then pick a choice. Every list links to the full guide.
The ways each grain is used, from its guide: tea, tincture, capsule, powder, extract, topical or the whole grain.
Grains whose guide documents a point to check for this concern. Being listed does not mean the grain is unsafe for everyone. Open the guide to read the details.
The best level of evidence in each grain guide for any listed benefit. A stronger label for one use says nothing about its other uses or its safety.
Grains have been used for health in many cultures for centuries. A traditional use tells you what people have done, not that it works. Here every grain is listed under the goals, body systems and actions its guide connects it to, and each link carries the strength of the evidence behind it.
Strongest
3 grains
Clinical trials support a benefit
Promising
21 grains
Early or mixed human evidence
Early science
0 grains
Lab or animal research only
Unknown
0 grains
Too little evidence to say
Each grain is counted once, at the strongest level its guide documents for any use. A strong label for one use says nothing about its other uses or its safety. "Traditional use" alone is not one of these labels: where a guide only reports history, the link is rated "Too little evidence to say". Read the guide on traditional use and research evidence.
Each card shows how many grains are linked to a goal and how strong the evidence is. Green means clinical trials support a benefit; grey means too little evidence. These are links the guides document, not recommendations. For the wider picture, see the Wellness Goals section.
14 promising
Best-studied
Early or mixed human evidence (14)
Goal pages: Blood Sugar Balance · Metabolic Health · Weight Management
3 strongest8 promising
Best-studied
Clinical trials support a benefit (3)
Early or mixed human evidence (8)
Goal pages: Heart Health · Cholesterol Balance
7 promising
Best-studied
Early or mixed human evidence (7)
Goal pages: Digestive Support
The same links, organized the way anatomy and physiology textbooks do. "Action" describes what a grain is said to do (for example calming or digestive support); it names the claim, not the proof.
Early or mixed human evidence (14)
Clinical trials support a benefit (2)
Early or mixed human evidence (7)
Clinical trials support a benefit (2)
Early or mixed human evidence (6)
Early or mixed human evidence (7)
Too little evidence to say (1)
Early or mixed human evidence (6)
Clinical trials support a benefit (2)
Early or mixed human evidence (7)
Early or mixed human evidence (7)
Early or mixed human evidence (7)
Side-by-side guides for grains that people confuse or choose between. They explain differences; they do not rank the grains.
Each guide below looks at one concern, from sleep to skin, and separates grains that were tested in people from grains that are only traditional or lab-tested.
People have used grains for health for many centuries. A traditional use tells you what people have done, not that it works. For what research found, see the Health Benefits and Scientific Evidence tabs.
Ayurveda, Traditional Chinese Medicine and other traditions each use natural remedies in their own systems. The grains below are the ones whose guide mentions the tradition in its own text. That a tradition uses a grain is history, not clinical evidence. Each guide says separately what trials found.
Read more: Therapies & Traditions.
Grains are active substances. Some interact with prescription medicines, some are unsafe in pregnancy or with certain conditions, and some have been linked to serious harm. This tab brings together what the individual grain guides document, plus the general rules. Medicine interactions have their own tab.
Have the product bottle with you when you call. Poisoning: What to Do First · Poison Help by Country · Emergency Quick Reference: Whom to Call (911, 988, Poison Help)
Each line comes from a grain's own guide, where it is backed by cited sources: 82 documented risks across 24 of the 24 grains. A grain missing from a list is not proven safe: it may simply not have been studied. Open the grain's guide for the full wording and sources.
| Grain | What its guide documents |
|---|---|
| Oat Bran | Phosphorus and potassium for kidney disease. Raw oat bran has 734 mg phosphorus and 566 mg potassium per 100 g (cooked: 119 and 92 mg). NIDDK advises people with kidney disea… |
| Wheat Bran & Wheat Germ | Oxalate and kidney stones. NIDDK names wheat bran among foods people with calcium oxalate stones may want to cut back on. |
| Wheat Bran & Wheat Germ | Phosphorus and potassium for kidney disease. Wheat bran has 1,013 mg phosphorus and 1,182 mg potassium per 100 g; wheat germ 842 and 892 mg. NIDDK advises people with kidney … |
| Whole-Wheat Pasta | Phosphorus and potassium for kidney disease. Cooked whole-wheat pasta has 127 mg phosphorus and 96 mg potassium per 100 g. NIDDK advises people with kidney disease to limit a… |
| Grain | What its guide documents |
|---|---|
| Oat Bran | Phosphorus and potassium for kidney disease. Raw oat bran has 734 mg phosphorus and 566 mg potassium per 100 g (cooked: 119 and 92 mg). NIDDK advises people with kidney disea… |
| Wheat Bran & Wheat Germ | Phosphorus and potassium for kidney disease. Wheat bran has 1,013 mg phosphorus and 1,182 mg potassium per 100 g; wheat germ 842 and 892 mg. NIDDK advises people with kidney … |
| Whole-Wheat Pasta | Phosphorus and potassium for kidney disease. Cooked whole-wheat pasta has 127 mg phosphorus and 96 mg potassium per 100 g. NIDDK advises people with kidney disease to limit a… |
| Grain | What its guide documents |
|---|---|
| Amaranth | Naturally gluten-free grain and cross-contact. Amaranth is naturally gluten-free; flours made from it are listed as safe by NIDDK. It can pick up gluten in processing. A US glu… |
| Barley | Barley, gluten and celiac disease. Barley contains gluten. The NHS and NIDDK name wheat, barley and rye as the cereals that trigger celiac disease. Barley is not su… |
| Barley | Barley and fructans (FODMAPs). A study of fructans in cooked grains advised caution with barley groats for people on a low-FODMAP diet. |
| Barley | Ergot in barley. EFSA says the ergot fungus Claviceps purpurea commonly affects cereals including barley, rye and wheat; the highest ergot alkaloi… |
| Brown Rice | Leftover cooked rice storage. The NHS advises refrigerating cooked rice within 1 hour, eating it within 24 hours and reheating it only once. |
| Brown Rice | Gluten cross-contact. Rice itself is not a gluten grain. The FDA lets inherently gluten-free grains carry a gluten-free label if gluten from cross-cont… |
| Brown Rice | Mold and mycotoxins in stored grain. WHO lists rice among cereals that aflatoxin-producing molds can contaminate, and advises discarding moldy or discolored grain and… |
| Buckwheat | Naturally gluten-free grain and cross-contact. Buckwheat is not wheat and is naturally gluten-free; it can pick up gluten in processing. A US gluten-free label means under 20 p… |
| Bulgur | Gluten and celiac disease in bulgur. Bulgur is cracked wheat and contains gluten. |
| Bulgur | Cooked grains, mold and pesticide residues. Cooked grains left out can grow toxin-making bacteria; stored grain can grow mold; cooking reduced many pesticide residues in a p… |
| Corn Masa & Corn Tortillas | Mold toxins in stored maize. WHO says maize is among cereals frequently affected by aflatoxins and links fumonisins in maize to esophageal cancer. Discard mol… |
| Corn Masa & Corn Tortillas | Gluten cross-contact and added wheat in corn tortillas. Corn is not a gluten grain, but products can contain wheat flour or pick up gluten. A gluten-free label means under 20 parts per … |
| Corn Masa & Corn Tortillas | Raw flour and dough. FDA says never to eat or taste raw flour, dough or batter because flour can carry E. coli and Salmonella. |
| Farro (Emmer) | Gluten and celiac disease in farro. Farro (emmer) is wheat and contains gluten; ancient wheats had more gluten proteins than bread wheat. |
| Farro (Emmer) | Label and species mix-ups. Hulled wheats (einkorn, emmer, spelt) are sold interchangeably as grains, flours and pasta; a lab method exists to check which is… |
| Farro (Emmer) | Cooked grains, mold. Cooked grains left out can grow toxin-making bacteria; stored grain can grow mold. |
| Freekeh | Gluten and celiac disease in freekeh. Freekeh is wheat and contains gluten; not safe for celiac disease. |
| Freekeh | Mold toxins in freekeh products. One study of local freekeh products found aflatoxin and ochratoxin above European limits in over 78% of samples. |
| Freekeh | Cooked grains left out. Cooked grains left at room temperature can grow toxin-making bacteria. |
| Hominy & Grits | Sodium in canned hominy. USDA lists 267 mg of sodium per 100 g, or 441 mg (19% of the Daily Value) in 1 cup. NIDDK describes 20% Daily Value or more as hi… |
| Hominy & Grits | Mold toxins in stored maize. WHO says maize is among cereals frequently affected by aflatoxins and links fumonisins in maize to esophageal cancer. Discard mol… |
| Hominy & Grits | Gluten cross-contact in processed corn foods. Corn is not a gluten grain, but processed foods can pick up gluten from ingredients or cross-contact. A gluten-free label means u… |
| Khorasan Wheat (Kamut) | Gluten and celiac disease in khorasan wheat. It is wheat and contains gluten; not safe for celiac disease. |
| Khorasan Wheat (Kamut) | Cooked grains, raw flour and mold. Cooked grains left out can grow toxin-making bacteria; raw flour carries germs; stored grain can grow mold. |
| Millet | Naturally gluten-free grain and cross-contact. Millet is naturally gluten-free. It can pick up gluten in processing; a US gluten-free label means under 20 ppm. NIDDK's food lis… |
| Millet | Pearl millet and goiter: is there a risk?. A 2024 systematic review of nine papers found the evidence not strong enough to say pearl millet in a balanced diet causes goiter… |
| Oat Bran | Gluten cross-contact in oats and oat bran. Oats do not contain gluten but can cause a reaction if grown or milled with wheat, barley or rye; a few people with celiac diseas… |
| Oat Bran | Mold toxins and storage. WHO advises discarding cereal grain that looks moldy or discolored and storing it dry. |
| Oats | Oats, gluten cross-contact and celiac disease. The NHS says oats do not contain gluten but can cause a reaction if produced alongside wheat, barley or rye, and a few people wit… |
| Oats | Mold toxins in oats. WHO names T-2 and HT-2 toxins (from Fusarium molds) as mycotoxins associated with oats and advises discarding moldy grain and sto… |
| Popcorn | Added fat, salt and calories in prepared popcorn. By USDA data, 1 ounce has 110 kcal and 1.3 g fat when air-popped and 142 kcal and about 8 g fat when oil-popped (unsalted). Salt,… |
| Popcorn | Mold toxins in stored maize. WHO names maize among cereals frequently affected by aflatoxins and fumonisins. Discard grain that looks moldy, discolored or shr… |
| Popcorn | Gluten cross-contact in flavored or packaged popcorn. Corn is not a gluten grain, but processed foods can pick up gluten from ingredients or cross-contact. A gluten-free label means u… |
| Quinoa | Naturally gluten-free grain and cross-contact. Quinoa is naturally gluten-free, but grains can pick up gluten in harvest and processing. A US gluten-free label means under 20 p… |
| Rye | Rye, gluten and celiac disease. Rye contains gluten. The NHS and NIDDK name wheat, barley and rye as the grains that trigger celiac disease. Rye is not safe for … |
| Rye | Rye, fructans and irritable bowel symptoms. Rye bread had the most fructan of the breads tested (1.94 g per 100 g). In 87 people with irritable bowel syndrome, low-FODMAP ry… |
| Rye | Ergot alkaloids in rye. EFSA found the highest ergot alkaloid levels in rye and rye products and the highest intake in toddlers and children. In 2012 EFS… |
| Rye | Acrylamide in baked and toasted cereal foods. The FDA says acrylamide forms during frying, roasting and baking of potato and cereal-grain products; it caused cancer in lab ani… |
| Sorghum | Naturally gluten-free grain and cross-contact. Sorghum is naturally gluten-free. It can pick up gluten in processing; a US gluten-free label means under 20 ppm. NIDDK's food li… |
| Spelt | Gluten and celiac disease in spelt. Spelt is wheat and contains gluten; it is not safe for celiac disease. |
| Spelt | Cooked grains, raw flour and mold. Cooked grains left out can grow toxin-making bacteria; raw flour carries germs; stored grain can grow mold. |
| Teff | Naturally gluten-free grain and cross-contact. Teff is naturally gluten-free. It can pick up gluten in processing; a US gluten-free label means under 20 ppm. NIDDK's food list … |
| Teff | Phytic acid and mineral absorption. Gluten-free noodles with added teff and flaxseed flours had higher phytic acid in a food-science study. A systematic review on br… |
| Wheat Bran & Wheat Germ | Rancidity of wheat germ. A lab study found wheat germ deteriorates fast because of unsaturated fats and its own enzymes; untreated germ reached its spoila… |
| Whole Wheat & Wheat Berries | Gluten and celiac disease. Wheat gluten triggers celiac disease in people with the genes. A gluten-free diet is the treatment. |
| Whole Wheat & Wheat Berries | Raw flour and cooked-grain germs. Raw flour can carry E. coli or Salmonella; cooked grains left out can grow toxin-making bacteria. |
| Whole Wheat & Wheat Berries | Mold toxins in stored grain. Wheat can carry mycotoxins such as deoxynivalenol; WHO advises discarding moldy grain. |
| Whole-Wheat Bread | Non-coeliac wheat sensitivity. Self-reported in over 10% of people, confirmed by blinded challenge in typically under 30%; fructans and other wheat proteins are… |
| Whole-Wheat Bread | Sodium in bread. USDA lists 146 mg sodium per slice (6% of the Daily Value). NIDDK describes 5% or less as low and 20% or more as high. |
| Whole-Wheat Bread | Acrylamide in toast. FDA says acrylamide forms in high-heat cooking, lists toast among foods with higher levels, and advises toasting to light brown r… |
| Whole-Wheat Bread | Choking hazard of breads with seeds or whole kernels. The CDC lists breads with seeds, nut pieces or whole grain kernels among grain products to avoid for infants and young children. |
| Whole-Wheat Pasta | Non-coeliac wheat sensitivity. Self-reported in over 10% of people, confirmed by blinded challenge in typically under 30%; fructans and other wheat proteins are… |
| Wild Rice | Gluten status and labels. Wild rice is not wheat, rye or barley. The FDA lets grains other than those carry a gluten-free label if cross-contact gluten is … |
| Wild Rice | Cooked grain storage. The NHS gives refrigerate-within-1-hour, eat-within-24-hours and reheat-once steps for cooked rice; wild rice is not named there. |
Some grains change how a medicine works, or add to its effect. This matters most for narrow-margin medicines such as blood thinners, antidepressants, immunosuppressants, and diabetes and blood pressure medicines. Always tell your pharmacist and clinician about every grain you take. Ask before starting, stopping or combining anything.
Each line comes from a grain's own guide and its cited sources. A grain missing from a list is not proven free of interactions: it may simply not have been studied. Open the grain's guide for the full wording.
For most grains, good human evidence is limited. Every outcome in our grain guides is rated for how strong the evidence is, and the rating is shown next to it. Across the 24 guides, 21 grains have no outcome rated "clinical trials support a benefit".
These are the outcomes our guides rate "clinical trials support a benefit", each with the sources the guide cites. Even here, the effect is usually for one preparation, one group of people and one outcome.
How many outcomes each guide rates in each evidence group. Open a guide for the individual outcomes, what was found (including negative results) and the sources.
| Grain | Trials support | Early / mixed | Lab / animal | Not enough | Risks |
|---|---|---|---|---|---|
| Amaranth | 0 | 3 | 2 | 1 | 2 |
| Barley | 0 | 3 | 0 | 1 | 3 |
| Brown Rice | 0 | 4 | 0 | 1 | 5 |
| Buckwheat | 0 | 3 | 2 | 1 | 2 |
| Bulgur | 0 | 4 | 1 | 0 | 3 |
| Corn Masa & Corn Tortillas | 0 | 3 | 1 | 0 | 3 |
| Farro (Emmer) | 0 | 4 | 1 | 0 | 4 |
| Freekeh | 0 | 2 | 0 | 1 | 4 |
| Hominy & Grits | 0 | 2 | 0 | 2 | 4 |
| Khorasan Wheat (Kamut) | 0 | 5 | 0 | 0 | 3 |
| Millet | 0 | 3 | 0 | 2 | 3 |
| Oat Bran | 2 | 1 | 0 | 1 | 4 |
| Oats | 2 | 3 | 1 | 0 | 2 |
| Popcorn | 0 | 2 | 1 | 1 | 4 |
| Quinoa | 0 | 4 | 2 | 1 | 2 |
| Rye | 0 | 5 | 0 | 0 | 4 |
| Sorghum | 0 | 2 | 1 | 1 | 2 |
| Spelt | 0 | 4 | 1 | 0 | 3 |
| Teff | 0 | 1 | 1 | 3 | 3 |
| Wheat Bran & Wheat Germ | 0 | 2 | 1 | 1 | 6 |
| Whole Wheat & Wheat Berries | 1 | 5 | 0 | 0 | 4 |
| Whole-Wheat Bread | 0 | 3 | 0 | 1 | 5 |
| Whole-Wheat Pasta | 0 | 3 | 0 | 1 | 4 |
| Wild Rice | 0 | 1 | 2 | 1 | 3 |
The guides cite 156 distinct sources. These are the ones cited most often, and the main places to check any grain claim yourself.
The same material can be sold as a powder, capsule, liquid or concentrated extract, and these are not interchangeable. A study of one preparation does not tell you what another does. This tab shows which forms each guide describes, and how to judge product quality.
Different parts can contain different compounds, so the part named on the label matters.
For each kind of preparation, the grains whose guides describe it. The guides say which form was actually studied. Detailed preparation instructions are in Herbal Teas & Extracts, so they are not repeated here.
Read:
Read:
A whole grain (fresh, dried or powdered) contains everything in the raw material, in amounts that vary. A standardized extract is made to contain a stated amount of one or more marker compounds, which makes batches more consistent but is not the same as the whole grain.
An extraction ratio such as 4:1 says how much raw material was used per unit of extract. It does not by itself say how much active compound a capsule holds or whether the product works. A marker compound is something measured for quality control; it is not always the compound that causes any effect.
Amounts and duration. We do not give universal dose recommendations. Where a source reports the amount and length of use tested for a named preparation, the grain's guide gives it in that context; an amount studied in one product does not carry over to another, or to food-level use.
Absorption. Some active constituents are poorly absorbed, which is why concentrated or specially formulated products exist (curcumin is the best-known case). Better absorption can also raise the risk of side effects.
A good label names the species by its scientific name, says which part is used, and states the amount and form. Third-party testing can check identity, strength and contamination, but a seal is not a guarantee of safety or benefit.
Forms & preparations: the full guide · Herbal Teas & Extracts
There is no single number in the sources we read. The NHS says starchy foods should make up just over a third of what you eat and suggests choosing wholegrain or higher-fibre versions where you can. [1][2] The World Health Organization says whole grains should make up a significant share of carbohydrate intake, with examples such as oats, wheat, brown rice, millet and maize. [4] Each guide shows the USDA serving size, which is information, not a prescription.
Not for most people. Gluten is found in wheat, barley and rye, and it must be avoided by people with celiac disease, which affects about 1 percent of people worldwide. [5] Harvard's Nutrition Source says most people can eat gluten without problems and that little published research supports doubts about gluten in a healthy diet. [3] The NHS warns that cutting out a whole food group could mean missing nutrients you need. [1] In the US, "gluten-free" on a label means less than 20 parts per million of gluten. [6] See the gluten and celiac basics guide.
The FDA says rice absorbs arsenic more readily than many crops, but it can still be part of a balanced diet. [7] The FDA advises eating a varied diet and, for babies, offering a range of grains instead of relying on rice cereal alone. [7] Cooking rice like pasta, in plenty of water that is then drained, can remove roughly 40 to 60 percent of inorganic arsenic, but it also cuts folate, iron, niacin and thiamin in enriched rice. [7] See the arsenic in rice guide.
The strong lectin warning is about raw or undercooked beans, not grains: EFSA says properly prepared pulses carry no lectin-related risk. [8] The whole-grain sources we read (NHS, Harvard) recommend whole grains and do not raise phytates or lectins as a reason to avoid them. [1][3] Proper evidence on a measurable harm from these compounds in a normal mixed diet was not found in the sources we read. Our antinutrients guide goes into more detail.
Milling removes the bran and germ and leaves mainly the starchy middle. Harvard says refining wheat removes over half of its B vitamins, about 90 percent of its vitamin E and almost all of its fiber, and fortification restores some nutrients but not plant compounds. [3] Harvard links whole grains to lower risk of heart disease and type 2 diabetes in observational research, with mixed results for cancer. [3]
Complete See every grain with filters
Content last updated . The tabs from Health Benefits onward are compiled automatically from the evidence ratings and sources in each grain's guide (last data update November 14, 2026). This section has not been medically reviewed.
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