Best Anti-Inflammatory Grains to Include in Your Indian Diet

Living with gut discomfort, unexplained bloating, or sluggish digestion can feel overwhelming, especially when these issues disrupt your daily life. If you’re like many Indians, you might have tried countless remedies only to find temporary relief.

A 2024 study published in ScienceDirect found that Indians with higher dietary inflammation scores (DII) were associated with a lower intake of anti-inflammatory nutrients, such as fiber and vitamins. This highlights how refined grains and ultra-processed foods contribute to gut inflammation and related health issues in India.

What if the solution is on your plate? Both science and Ayurveda emphasize the benefits of anti-inflammatory grains in India, highlighting how they can restore gut health, boost metabolism, and support immunity. 

In this article, we’ll understand how anti-inflammatory grains in India can become your allies for digestive wellness and how you can easily include them in your daily diet for lasting relief.

Understanding the role of grains in reducing inflammation

Grains have long been a staple in Indian households, but not all grains are created equal when it comes to supporting your gut. Here’s why the right choice matters:

• Refined grains (like white rice and maida) are stripped of their bran and germ, losing much of their fiber and antioxidants

• Whole grains (such as millet, brown rice, and whole wheat) retain these nutrients, making them powerful anti-inflammatory foods

When you eat whole grains, you’re not just feeding yourself; you’re nourishing trillions of gut microbes that play a vital role in:

• Digestion: The fiber in whole grains acts as a prebiotic, feeding good bacteria and promoting regular bowel movements

• Immunity: A healthy gut microbiome supports your body’s natural defenses.

• Mood regulation: Gut health is closely linked to mental well-being

Chronic inflammation in the gut is linked to common conditions like IBS, metabolic syndrome, and even diabetes. Making the switch from refined to whole grains can help reduce this risk.

Recent scientific evidence shows:

• People who follow anti-inflammatory diets rich in whole grains experience measurable health improvements.

• An extensive review of clinical studies published in 2025 found that anti-inflammatory diets:

• Reduced key inflammation markers in the blood (such as hs-CRP, a sign of inflammation)

• Lowered systolic blood pressure by about four mmHg

• Reduced unhealthy LDL cholesterol levels

• Specifically, the review revealed that individuals who consumed more whole grains and other anti-inflammatory foods exhibited lower levels of inflammation and improved heart health compared to those who consumed more refined grains and processed foods.

By choosing whole, anti-inflammatory grains, you’re giving your body the nutrients it needs to fight inflammation, nurture your gut, and feel your best every day. 

Now, let’s explore how whole grains compare to refined grains, along with their importance.

Importance of whole grains vs refined grains

When it comes to supporting gut health and reducing inflammation, the type of grain you choose makes a huge difference. Whole grains and refined grains may look similar, but their impact on your digestive system and overall wellness is worlds apart. 

Here’s a clear, science-backed comparison to help you make the best choice for your diet:

Choosing whole grains over refined grains is a proven, sustainable way to support your gut, manage inflammation, and promote lasting wellness.

Also read: Top 10 Foods to Naturally Improve Gut Health in India

Now, let’s dig deeper into the specific health benefits of anti-inflammatory grains.

Health benefits of anti-inflammatory grains

Anti-inflammatory grains offer numerous health benefits, including reducing inflammation, enhancing metabolic health, and promoting overall well-being. 

Here are some key advantages of incorporating these grains into your diet:

1. Rich in fiber and essential nutrients

Anti-inflammatory grains, such as millet and quinoa, are excellent sources of fiber, essential vitamins, and minerals. These nutrients work together to regulate digestion, reduce constipation, and keep you feeling fuller for longer.

• Fiber benefits: The high fiber content in these grains helps regulate digestion and prevent constipation. It also acts as food for beneficial gut bacteria, promoting a balanced microbiome

• Nutrient-rich: Grains like foxtail millet and brown rice are rich in magnesium, zinc, and B vitamins, all of which support metabolic health and help reduce inflammation

• Diabetes and metabolic health: For individuals managing diabetes or metabolic syndrome, these grains help stabilize blood sugar levels and improve insulin sensitivity

2. Supports Digestive Health and Gut Comfort

If you often experience bloating, acidity, or irregular bowel movements, anti-inflammatory grains can provide much-needed relief. Their unique combination of soluble and insoluble fiber helps soften stool, promote regularity, and nourish the gut microbiome.

• Gut health benefits: These grains are easy on the stomach and help soothe an irritated digestive system by reducing gut inflammation and promoting a balanced gut flora

• Gut-friendly fiber: The soluble fiber in these grains aids in softening stool, while insoluble fiber helps regulate bowel movements

• Support for IBS and other conditions: For individuals suffering from conditions like IBS, incorporating these grains into your diet can help manage symptoms and enhance overall gut comfort

3. Enhances metabolic health and reducing inflammation

Beyond digestion, anti-inflammatory grains improve overall metabolic health. Their rich content of antioxidants and anti-inflammatory compounds can help reduce inflammation in the body, thereby lowering the risk of chronic conditions like heart disease and diabetes

• Reducing chronic inflammation: Chronic inflammation is a major contributor to conditions such as metabolic syndrome and heart disease. Anti-inflammatory grains can help mitigate this

• Supporting weight management: These grains help regulate blood sugar levels, promote satiety, and support healthy weight management, which in turn contributes to a healthier metabolism

If you're looking for a product to complement these benefits, The Good Bug's Gut Balance can help optimize digestion and restore healthy gut flora, further enhancing the benefits of anti-inflammatory grains.

Top anti-inflammatory Indian grains

Let’s take a closer look at the most effective anti-inflammatory grains in India and how they can transform your gut health.

1. Millets: The gut-friendly grain

Millets, such as ragi, bajra, and jowar, are rich in antioxidants, fiber, and magnesium. These grains help lower inflammation and support healthy blood sugar levels. Their high polyphenol and magnesium content helps lower inflammation and support healthy blood sugar levels.

Gut benefits: Millets are gluten-free, making them suitable for those with gluten sensitivity or celiac disease. Their fiber supports regular bowel movements and can ease symptoms of IBS.

New to millets? Start with simple dishes like ragi porridge or bajra rotis. Pairing millets with The Good Bug’s Smooth Move can further support regularity and digestive comfort. 

2. Brown Rice: The whole grain option

Brown rice is a staple in many Indian homes, offering a wholesome alternative to polished white rice. Unlike its refined counterpart, brown rice retains its bran and germ, providing more fiber, magnesium, and antioxidants.

Its low glycaemic index helps prevent blood sugar spikes, while its fiber content supports gut health and satiety.

Gut Benefits: Brown rice is easy to digest and can be incorporated into dishes like khichdi, pulao, or used as a base for vegetable stir-fries.

For those managing diabetes or metabolic health, combining brown rice with The Good Bug’s Glycemic Control can help maintain stable energy and support blood sugar balance. 

3. Quinoa: The protein-rich super grain

Although not native to India, quinoa is a high-protein, complete protein grain that helps reduce oxidative stress. It contains all nine essential amino acids, making it a complete protein. Its anti-inflammatory compounds, such as saponins and flavonoids, help reduce oxidative stress.

Gut Benefits: Quinoa is gluten-free, easy to digest, and aids in gut repair and microbial diversity. 

5. Barley: The Metabolism-Boosting Grain

Barley is rich in fiber, antioxidants, and vitamins and possesses anti-inflammatory properties. It is also rich in soluble fiber, which helps reduce the absorption of cholesterol.

Gut Benefits: It promotes healthy digestion, regulates blood sugar levels, and enhances gut microbiota diversity, making it a great addition to any anti-inflammatory diet.

6. Amaranth: The High-Protein, Nutrient-Dense Grain

Amaranth is a gluten-free grain packed with protein, fiber, and essential minerals like iron and magnesium. Its unique amino acid profile makes it an excellent source of plant-based protein.

Gut Benefits: It promotes digestive health, provides sustained energy, and supports muscle repair due to its high protein and fiber content, contributing to overall gut function.

7. Buckwheat: The Anti-Inflammatory Powerhouse

Buckwheat is a rich source of antioxidants, flavonoids, and fiber, making it an excellent food for reducing inflammation. It’s also known for its ability to reduce oxidative stress and inflammation.

Gut Benefits: It supports gut repair, improves digestion, and helps manage cholesterol levels, contributing to overall gut health and a balanced immune system.

Now, let's explore how you can pair these grains with other nourishing ingredients for maximum health benefits.

Also read: Discovering the Best Grains for Gut Health and Digestion

Combining anti-inflammatory grains with other gut-healing foods

To maximize the benefits of anti-inflammatory grains in India, pair them with other gut-friendly ingredients for improved digestion and reduced inflammation.

1. Pairing grains with legumes for enhanced health benefits

Combining grains like brown rice or millet with legumes creates a complete protein profile, benefiting your health. Here’s why this combination works:

• Complete protein profile: Grains and legumes together provide all essential amino acids

• Supports muscle repair: The combination aids in the recovery and growth of muscles

• Boosts satiety: This pairing helps you feel fuller for longer, supporting weight management

• Reduces inflammation: The synergy helps to reduce gut inflammation further

2. Using Indian spices to enhance anti-inflammatory effects

Indian spices not only elevate the flavor of meals but also boost their anti-inflammatory properties. Adding them to grain-based meals amplifies their gut-healing benefits. Consider these spices:

• Turmeric: Contains curcumin, a potent anti-inflammatory compound

• Cumin: Known for its digestive benefits and soothing effect on the gut lining

• Coriander: Aids digestion and helps alleviate bloating

• Fennel: Relieves gas and promotes smooth digestion

Incorporating these spices into your meals boosts both the flavor and the health benefits of anti-inflammatory grains.

Also read: Foods and Diet for Gut Health and Constipation

Sample menu ideas featuring anti-inflammatory grains

Adding anti-inflammatory grains to your Indian meals helps support gut health, boost fiber intake, and manage inflammation. These grain-based ideas offer nourishing options for breakfast, lunch, and dinner, making it simple to enjoy variety and wellness in every bite.

These recipes are not only easy to prepare but also suitable for batch cooking.

Now that you have practical menu ideas let’s explore how to maximize the health benefits of grains in your daily diet.

Also read: Indian Foods to Include in an Anti-Inflammatory Diet

How to maximize the health benefits of grains in your daily diet?

Transitioning to anti-inflammatory grains is just the first step. How you prepare and cook these grains can further enhance their benefits. Here’s how you can get the most out of these grains:

1. Healthy cooking techniques for anti-inflammatory grains

The way you cook grains impacts their digestibility and nutrient availability. Use these methods to maximize their health benefits:

• Soaking: Soak grains for 6–8 hours to reduce anti-nutrients, such as phytic acid, making minerals more bioavailable

• Sprouting: Sprouted grains are easier to digest and have higher levels of vitamins and antioxidants

• Steaming: Steaming preserves nutrients and prevents the formation of harmful compounds

These techniques enhance the nutritional value of grains and make them easier to digest.

2. Flavorful grain dishes without compromising nutritional value

You don’t need to sacrifice taste for health. Enhance grain dishes with:

• Fresh herbs: Coriander and mint for added antioxidants

• Spices: Turmeric, cumin, and fennel to support digestion and reduce inflammation

• Healthy fats: Use cold-pressed mustard oil, olive oil, or ghee for improved absorption of fat-soluble vitamins

These ingredients elevate both the flavor and nutritional value of your meals.

3. Tips for making grains a part of your daily diet

Consistency is key. Here’s how you can easily incorporate grains into your routine:

• Quick and Easy Grain-Based Meals:

• Batch cook: Prepare grains in bulk and store for up to 3 days

• Mix and match: Add cooked grains to salads, soups, or smoothies for a quick fiber boost

• On-the-go: Try The Good Bug’s Prebiotic Fiber Bars as a convenient, gut-friendly snack

These strategies ensure healthy grains are always available, even on busy days.

4. Incorporating grains into popular Indian dishes

Make small swaps to boost the nutritional value of your favorite dishes:

• Khichdi: Use millet or brown rice instead of white rice

• Pulao: Try quinoa or foxtail millet for a modern twist

• Idlis and dosas: Replace some rice with millet or brown rice for an extra fiber boost

These easy swaps can improve your gut health and overall well-being.

Want to understand how stress affects your gut health and discover ways to manage it? Watch this insightful video from The Good Bug:

Including anti-inflammatory grains in your daily diet in India is one of the simplest and most effective ways to support your gut, reduce inflammation, and enhance your overall health. These grains offer a wealth of fiber, essential nutrients, and antioxidants that work together to soothe your digestive system and keep you feeling your best.

By making mindful choices, such as swapping refined grains for whole grains, cooking them with gut-friendly techniques, and pairing them with legumes and spices, you’re investing in long-term wellness. 

Ready to take charge of your gut health? Explore The Good Bug’s full range of digestive health solutions and discover how you can feel lighter, more energized, and truly comfortable every day. 

Contact us for personalized support and product recommendations. For more such blogs, insights into gut health, and tailored recommendations for boosting your digestive health, visit The Gut Academy.

Reference:

1. https://timesofindia.indiatimes.com/blogs/voices/gut-health-matters-tackling-indias-alarming-rise-in-non-communicable-diseases-from-the-inside-out/

2. https://www.hindustantimes.com/lifestyle/health/aiims-harvard-gastroenterologist-ranks-6-common-foods-for-gut-health-fermented-foods-score-highest-101749382883038.html

3. https://www.linkedin.com/pulse/7-out-10-urban-indians-complain-severe-gut-health-issues-qtb7c

4. https://www.dietaryguidelines.gov/sites/default/files/2024-12/Scientific_Report_of_the_2025_Dietary_Guidelines_Advisory_Committee_508c.pdf

5. https://www.expresshealthcare.in/news/over-80-per-cent-urban-indians-see-themselves-vulnerable-to-lifestyle-diseases-survey/438660/

6. https://redcliffelabs.com/myhealth/lab-test/important-tests-for-gastric-health-you-cant-afford-to-miss/

7. https://www.healthcareradius.in/awareness-and-promotion/digestive-health-a-global-issue