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At some stage during sessions at our facility, your FP practitioner has likely suggested making some dietary changes as part of FP protocols. This is because our dietary choices can influence inflammation in the body, with downstream effects on our movement quality. Subsequently, FP protocols suggest eliminating certain food groups that cause this inflammation, with one example being grains. Frequent consumption of grains disrupts good core function by causing inflammation in the lower abdominal region . The goal of this article is to educate our clients on the effects of grains on our movement quality, how to identify and reduce them, and how to progressively and sustainably eliminate grains from their diet. If you found this article useful, we recommend looking into the list of resources at the end of this article.

What is Mechanotransduction (MTD)?

FP aims to improve the body's mechanotransduction (MTD) through well-executed movement or biomechanics. MTD is the process our cells use to convert mechanical signals, such as pressure and tension, into bioelectrical and biochemical signals. This mechanism is crucial to having optimal health as it affects how our cells adapt and repair. In terms of a hierarchy of importance for health, MTD is even more important than bioenergetics (grounding, light environment, non-native EMFs, structured water) and biochemistry (diet, supplements, bioidentical hormones). Good movement directly influences MTD and this is what we focus on at FP. However, these mechanisms are related to one another and diet plays a role in allowing for good movement.

So what is the Link Between Grains, Inflammation, and Movement?

Inflammation is the body’s natural response to injury. It's a vital part of the healing process, helping to protect and repair damaged tissues. During inflammation, the body sends extra blood and fluid to the affected area. However, when inflammation becomes chronic, it can start to affect healthy tissues, causing pain and stiffness. Chronic inflammation lowers the body's ability to move well, and affects our MTD and health as downstream effects.

Grains include foods such as wheat, rice, and corn. They contain substances, such as gluten and lectins, that tend to degrade MTD by promoting inflammation in the lower intestines. Gluten is a protein found in wheat that gives foods like bread their springy structure. However, it can also cause autoimmune reactions in the lower intestines which makes it easier for food particles to leak through the intestines into the bloodstream, promoting inflammation. Lectins, found in the outer layer of grains, irritate the digestive tract and bind to key nutrients including iron, zinc, and magnesium. Even grains with less of these harmful substances, such as white rice, tend to cause bloating when eaten regularly because they absorb a lot of water in the gut. These effects can be amplified by other gut health issues such as small intestinal bacterial overgrowth (SIBO) and irritable bowel syndrome (IBS).

*Consuming grains constantly tends to cause inflammation, especially around the lower abdomen. This makes it hard to move well, degrading our MTD.*

Regardless of the type of grains consumed, chronic grain consumption tends to degrade MTD by causing the lower intestines to bloat, which causes the lower abdominal region to disengage over time. Working with your FP practitioner, you'll often hear the cue to retract the lower abdominals ("lower core", "TVA") to help stabilise the lumbar and pelvis. The lower abdominals form part of the "three pillars of posture" (see "The Power of Posture" by Naudi) with the glutes and mid back (thoracic) muscles. Controlling tension in these three areas is fundamental to optimal biomechanics. Without a stable lower core, many postural/movement compensations can occur. For example, during standing, the lower back, hip flexors and upper abdominals may compensate by over engaging, while the glutes and mid back disengage. This leads to poor posture, joint and pain issues. During gait and throwing mechanics, these compensations can direct excessive pressure to the lower back, sacrum and hips. Even areas like the shoulders and knees can be affected due to a domino effect of these compensations.

Below is a before and after photo of HBS Steve Naumovski's long-term client, Elias. In the before photo, Elias's lower belly is bloated, his pelvis is shifted and tilted forward, and his upper back is rounded. This poor posture meant he had chronic lower back and neck pain. Elias trained FP consistently with Steve 1-2 times a week for 12 months plus doing training at home. During this time he eliminated inflammatory foods, including grains, from his diet. In the after photo, his lower belly is no longer protruding, and his core supports the stacking of pelvis, ribcage, and cranium. As a result of this improved posture, his lower back and neck pain are completely gone.

*Elias’s 12 months* *before and after results, showing improved lower core tension and posture.*

“But grains aren't an Issue for me"

Many of our clients who've been consuming grains don't experience any apparent symptoms. However, when working with a FP practitioner it quickly becomes clear if the client’s core function is compromised. For example, during a lower abdominal myofascial release, the client feels pain or stuck in this area due to bloating. With corrective exercises, like the FP plank, the client may have trouble retracting the lower abdominals for the entire movement and many compensations occur. One reason this isn't normally noticeable is the inflammation and bloating stays at an elevated baseline level when grains are consumed regularly, and the core tension is never challenged due to the compensations. Unless this inflammation is first decreased, and core tension challenged through FP correctives, the client won't have a reference for what more optimal lower abdominal tension looks and feels like.

This reference can be obtained using an elimination diet to temporarily remove grains. This acts as a reset for the body's inflammation and bloating. We suggest a minimum 2 week period. During this period, the client needs to be strict and forgo significant grains from their diet, as even small amounts can act as a "trigger". We suggest swapping grains with less inflammatory starchy foods such as sweet potato or pumpkin. During this time, the client should continue training, using FP correctives to challenge their core tension. The client should then be able to experience what good core tension feels like and use it as a reference to compare with situations when core tension isn't as optimal e.g. stressful week at work and poor sleep, big night out with family/friends and poor dietary choices.

It’s important to state that grains aren't the only culprit for bloating and inflammation in the diet. Seed oils, found in many takeaway and processed foods, are another major other food ingredient that can cause inflammation issues. Cruciferous vegetables such as broccoli and cauliflower contain sulfur compounds which can cause bloating, and some fruits contain sugars such as fructose that tend to ferment in the gut. Certain food additives in processed foods, such as vegetable gums can also irritate the gut. The client may need to perform additional elimination diets for these foods.

How to Identify Grains in Food

Common grains in the diet include wheat, rye, barley, oats, corn, and rice. We’d also consider pseudograins like quinoa as grains as they have similar effects when eaten frequently. Grains are commonly used in processed foods and are often hidden under various names on ingredient lists, making them difficult to spot.. Some common examples of processed foods where grains may be hidden include:

- Snacks: Chips, crackers, granola bars, and popcorn often contain wheat, corn, or other grains.

- Canned Goods: Soups, stews, and prepared meals may contain modified starch or gluten-based ingredients as fillers or binders.

- Baked Goods: Items like packaged muffins, bread, or cookies may include grains that aren't immediately obvious, such as corn flour or wheat germ.

To avoid hidden grains and their inflammatory effects, it's essential to become a pro at reading food labels. Here are some tips to help you identify grains in packaged foods:

Look for Grain-Based Ingredients. Common grain-related terms to watch for on labels include:

- Wheat (including all its forms, such as wheat flour, wheat germ, and wheat bran)

- Gluten (specifically in gluten-containing grains like wheat, barley, and rye)

- Corn (corn flour, corn starch, or other corn derivatives)

- Rice (brown rice, white rice, rice flour)

- Oats (rolled oats, oat flour, oatmeal)

One example below is a prepared meal of chicken pesto gnocchi. Although the gnocchi is based on potato, we still see wheat flour listed as an ingredient (binder). Other pro-inflammatory ingredients including canola oil, and thickeners (1422, 1442) are also present.

It’s important to point out the difference between grain-free versus gluten-free foods. Grain-free foods contain zero grains, whereas gluten-free foods don’t contain gluten, mostly found in wheat, but might still contain other types of grains. An example below is a nutrition label for a gluten free pasta. It doesn’t contain wheat, but has three types of other grains: rice, quinoa, and amaranth.

*Food label for a gluten free pasta, still containing grains.*

But Aren’t Grains Good for Me?

There are several arguments in favour of consuming grains. We've listed the most common ones below, and with a rebuttal for each from the perspective of reducing inflammation to improve MTD:

High in nutrient density

Grains are reported to be high in nutrients like B-vitamins and minerals like iron and zinc. Some grains are high in dietary fiber which supports digestive health. Grains contain substances called anti-nutrients such as lectins and phytates that block absorption of the nutrients.

Rebuttal: There are other foods that offer the same nutrition without the same anti-nutrients, such as animal foods. The inflammation due to grains can also impede nutrient absorption.

2. Important energy source

Grains are high in complex carbs and are an important energy source in the diet.

Rebuttal: Grains tend to cause inflammation, and there are other sources of complex carbohydrates which are less likely to cause inflammation, such as sweet potatoes, squash, or fruits.

3. Role in gut health

Some grains such as oats contain fiber that acts as a prebiotic for beneficial gut bacteria.

Rebuttal: The anti-nutrients in grains tend to outweigh the gut health benefits. There are other foods like fruits and vegetables which are beneficial for gut health e.g. sauerkraut, without the negative effects from grains.

4. Cultural traditions

Grains have been a staple part of traditional diets for thousands of years.

Rebuttal: Grains were traditionally prepared by methods like soaking, sprouting and fermenting to reduce the anti-nutrients. Modern grain processing often skips these steps and adds genetically modified organisms (GMO’s) to the process which can cause more inflammation.

5. Affordability and accessibility

Grains are cost effective and easy to cook.

Rebuttal: The negative health effects of chronic grain consumption (inflammation, reduced core function, reduced MTD), outweigh the initial savings from the affordability. Foods such as starchy root vegetables tend to have the same benefits without the negative health effects.

6. Versatility in cooking

Grains can be used to make a wide range of dishes.

Rebuttal: The versatility of grains doesn’t outweigh their potential harm. Modern processed grain products often contain added sugars, preservatives, and refined oils that exacerbate inflammation. Grain-free alternatives, such as coconut flour, or cauliflower rice, are equally versatile and support a lower-inflammatory diet conducive to better MTD and core health.

7. Supposed health benefits

Some studies have shown that consuming whole grains is associated with a lower risk of heart disease, stroke, type 2 diabetes, and certain cancers. The fiber and protein in whole grains can supposedly help with satiety, reducing overall calorie intake and supporting healthy weight management.

Rebuttal: Studies linking whole grains to reduced chronic disease risk are often observational and may conflate the benefits of fiber with the consumption of grains. Fiber can be obtained from fruits and vegetables, without the inflammatory effects. For people with gluten sensitivity, lectin intolerance, or inflammatory conditions, whole grains can worsen symptoms and hinder core function by impairing MTD.

8. High in protein

Grains contain some protein, and when combined with legumes (e.g. beans, lentils), grains can provide a complete amino acid profile.

Rebuttal: The protein content in grains is relatively low and lacks certain essential amino acids. Inflammation from grains can impair the synthesis of collagen and other proteins required for maintaining strong connective tissues and a functional core. High-quality protein from animal sources is more effective for muscle recovery and repair.

A Practical Approach to Eliminating Grains

The first step to sustainably eliminating grains is identifying sources of grains in the diet. This includes obvious sources like breads, pasta and rice and processed sources like snacks. Refer to how to read food labels from part 3 for this.

Second, gradually start to eliminate or replace grains in meals. In general, it’s recommended the diet contain more whole rather than processed foods to avoid grains. This will generally be fish (especially omega 3 rich fish like salmon, sardines), red meat, fruits, and vegetables (low oxalate). Foods such as nuts and seeds, dairy, and poultry can be eaten in moderation. We recommend reading the FP Anti-Inflammatory Pain-free Diet e-book for more details about this. For example, replace bread and cereal at breakfast or lunch with eggs, avocado, and meat. Suitable carbohydrate sources can be fruits, honey, and starchy root vegetables like sweet potatoes. If the client can handle dairy, full fat greek yogurt and cheeses are suitable sometimes. An example breakfast could be boiled/scrambled eggs and avocado, followed by fruit. Substitute grain-based side dishes at lunch/dinner with mashed sweet potatoes or roasted root veggies. For baked goods, alternatives such as cassava or coconut flour can be used for some recipes. It’s still important to go easy on these foods as they're relatively more processed than whole foods.

*FP recommends prioritising seafood, meat, fruits and vegetables in the diet.*

For clients with families, it’s understandable that sometimes you might not be able to decide what to eat, especially if your partner is in charge of cooking meals, and with kids who can be more picky eaters. Discuss how this is a health choice with your partner, and explain the negative effects of consuming grains on health and benefits of not consuming grains. Testing a grain elimination diet along with training FP can help to demonstrate the benefits of eliminating grains. If your partner can visibly see that you’re healthier, and health is a cornerstone of their value system, they might be convinced to slowly change these habits. Similar for kids, it’s a matter of leading by example. For social situations and holidays, depending on the event or venue, you might be able to select foods with less or no grains, or bring a grain-free dish of your own.

In terms of cravings, many people consume grains as a source of (complex) carbohydrates. The body readily breaks down carbohydrates into glucose for energy. When eliminating grains, it’s important to discuss that sugar (simple carbohydrate) can be contextually beneficial to replace some of the carbohydrates from grains, and shouldn’t be demonised. Sugar itself isn’t inherently harmful and can actually be beneficial for the metabolism and some hormones, according to research by Ray Peat. For example, tasks that require high mental concentration e.g. you are performing an FP chamber corrective exercise, increase the brain’s glucose demand. HBS Mike Muccilo has an excellent Youtube video discussing this in detail: The Truth About Sugar. It’s recommended to consume sugar in the form of whole foods, like fruits which contain other beneficial substances such as vitamins and fiber. One also needs to consider other factors like the gut microbiome e.g. if the client has SIBO, or the client currently has metabolic issues consuming large amounts of sugar probably isn’t wise.

One concern surrounding sugar consumption concerns insulin, the hormone responsible for regulating blood glucose. When sugar is consumed, the amount of insulin in the blood “spikes” which under certain contexts e.g. sleep deprived, chronic stress, causes inflammation and metabolic issues. In terms of diet, blood sugar spikes can be reduced by consuming the sugar alongside foods high in protein and fat e.g. steak and avocado, followed by fruit (or, occasionally gelato if you can handle dairy). FP training itself will also help this, as many of the movements e.g. contralateral step row, chambers, are resistance exercises which work entire chains of muscles in the body. Over time, the body adapts to FP training by increasing the muscles sensitivity to insulin, making insulin spikes less likely to occur.

It’s important to note that at times, especially under stress, you will cope with eating. When this happens, it’s important to acknowledge that you are coping, without being too hard on yourself. In terms of how this relates to MTD function, we’ll refer to the diagram below from the FP Anti-Inflammatory Pain-free Diet e-book. Stress leads to coping with foods, often containing grains, leading to inflammation and bloating, leading to lower core dysfunction and poor MTD. Understanding how these behaviours are related can help clients realise they need to directly address the source of their stress, rather than coping with other behaviours. As a hypothetical example, say, we’re disorganised in work and life, and we eat fast food to help cope with the stress this causes. This makes our lower core not function well, we aren’t feeling the tensions we should during our FP training sessions, and overall we’re feeling tired and flat. Once we address the root cause of the stress (being more organised), the stress lessens, we’re less likely to chronically cope, our lower core function improves, our FP sessions improve and we tend to feel more energetic and buoyant.

*Cycle of compensation from the* *FP Anti-Inflammatory Pain-free Diet e-book*.

Conclusion

We discussed how regularly consuming grains cause inflammation, disrupts lower core function and good biomechanics, which impairs proper MTD needed for good health. We discussed a grain elimination diet to help feel the positive effects of eliminating grains. Next, we showed how to identify grains in foods and what to look out for. Finally, we provided some approaches to eliminating grains from the diet including eating mostly whole foods, social considerations, the contextual benefits of sugar, and the link between stress and coping.

Resources

Grains, the Uncomfortable Truth

Industrial Seed Oils Unveiled: The Implications Of Consuming Unhealthy Cooking Oils

The FP Anti-Inflammation Diet e-book

The Power of Posture e-book (Naudi Aguilar)

Diet and biochemistry (Ray Peat)

Bioenergetics (CarrieBWellness from IG)