The Uncomfortable Truth about Grains

FP Sydney Monthly Newsletter

by Mark Labib on March 12th, 2023

Hey FP Sydney doers,

It’s been a massive month for us at FP Sydney, we just saw 32 participants come through and get certified in our Level 1 Human Foundations Course. It was a challenging few days but the lessons learnt by all were invaluable and we can’t wait to see how you implement what they have all learnt into your training! We are seeing amazing training across the board and the whole team is feeling very motivated by the commitment and hard work you all are putting into transforming your health. 

This week we wanted to focus on the contentious topic of grains. The following blog was written by Functional Patterns headquarters and covers some very interesting points on the topic. Food is a hard topic because we all have our own emotional, cultural and social connection to food but try to keep an open mind. If you’re already convinced on the topic, you can skip straight to the end to learn some of your trainers favourite grain free meals and why they love eating the way they do. 

“If you really want the key to success, start by doing the opposite of what everyone else is doing.” – Brad Szollose.

MARCH 2023

Grains - The Uncomfortable Truth

One topic of frequent debate in terms of nutrition is whether or not grains should be included in a healthy diet. In this article we will provide perspective that will allow you to make an informed decision for yourself.

What Classifies as a Grain

In this article we will specifically be referring to grains derived from grasses (in their whole form). The whole grain includes the bran (outer layer), the germ (interior), and the endosperm (interior).

Some of the major grass grains include:

• Wheat

• Corn

• Rice

• Spelt

• Barley

• Farro

• Millet

• Oats

• Rye

• Sorghum

• Kamut

• Teff

While this is not an exhaustive list, any other grains in question can be easily researched online.

What impact do grains have on the body?

Bloating

One of the number one issues with grains from a Functional Patterns perspective is that grains are hard to digest and tend to promote bloating. Now, before we continue, consider this line of questioning:

• Is it possible to have a stable spine and pelvis if the core is not engaged adequately?

• Might chronic bloating inhibit core activation to some extent?

Now consider the following: When you place a handful of grain (oatmeal for example) into a bit of water and let it sit, it will slowly absorb the water and swell drastically.

One of the fundamental functions of the deep core (or transverse abdominus) is to retract the navel and help provide stability to the pelvis and lumbar spine. Imagine attempting to retract your navel (pulling in your belly button) while you are bloated.

If you have grains in your intestines that are swelling and creating outward pressure against your abdominal wall, activating the deep core will become more difficult. 

Chronic bloating due to daily grain intake seems to promote a firm round belly that completely loses the ability to retract – which then promotes arching in the lower back and ultimately increases the likelihood of pain to occur. In our field experience, cutting out grains is a critical step in eliminating certain types of chronic lower back pain.

This alone seems like a compelling reason to avoid grains if you wish to have optimal core function. That said, there may be other reasons grains may be negatively impacting your health.

Inflammation

Inflammation is an important tool that the immune system uses to promote healing in the body. For example, if you injure your knee, it will become inflamed and the body will rush critical resources to that area to help it heal as quickly as possible. If you continuously inflame a tissue, however, this makes healing a more difficult process for the body and can instead lead to further injury.

Research has shown that grains can inflame the intestinal barrier and promote Leaky Gut (1), a condition where the intestines become overly permeable due to chronic inflammation. This can then promote an over-activation of the immune system and chronic inflammation throughout the body. This chronic inflammation sets the stage for a multitude of issues related to autoimmunity (2). When compounded with biomechanical issues, you get a recipe for chronic pain.

Joint compression caused by faulty movement patterns already has an inflammatory effect on the body. When you combine faulty movement patterns with an overly active immune system, you get accelerated degeneration in those tissues.

There are several conditions in which autoimmunity and chronic pain intertwine. These include: rheumatoid arthritis, multiple sclerosis, lupus, Guillian-Barre syndrome, and many others (3).

Restoring proper gut barrier function is a critical piece in shutting off the chronic inflammation response in the body (4). Nearly all grains contain irritating compounds in them that promote intestinal inflammation. This means that cutting out grains should be considered as an important step in calming the inflammation response of the body overall and reducing the factors contributing to chronic pain.

Dehydration

When we are born, we are roughly 70% water. This percentage gradually decreases as we get older. Water is critical to the body because it allows our cells to carry out chemical and electrical processes effectively.

Since aging and a reduction in our ability to retain water are associated with one another, we must consider if partaking in behaviors that promote dehydration may also promote aging. When this question is posed, the conclusion seems rather obvious. Dehydration is not a state of health and will promote accelerated aging.

Going back to the visual provided earlier in this article, when grains are placed in water they absorb that water and swell. This means that, to some extent, grains will draw water from the intestines and potentially from the body entirely.

 While this assertion is more speculative. It is an aspect of grain consumption to be considered. When it comes to building a healthy body that does not experience pain, it seems that the more the body retains water within the muscle and fascia, the better.

How Can You Tell if Your Gut is Inflamed?

Oftentimes people will claim that grains do not have a negative impact for them specifically. They claim that this is because they can’t feel anything wrong with them in terms of their digestion when they consume them.

While you may not always feel obvious indications of intestinal inflammation, these are some signs to look for:

• Cramps

• Diarrhea

• Constipation

• Bloating

• Gas

• Food allergies

• Heart burn

• Skin problems (acne, psoriasis)

• Aching joints 

If you don’t have any of these symptoms try these two experiments to investigate further whether or not your gut is inflamed: 

Deep Core Activation – Attempt to draw your belly button in towards your spine for several minutes. If this is difficult, you likely are dealing with some type of bloating. 

Abdominal release – Lay on your stomach on the floor. Then, place a small ball such as a lacrosse ball or soft ball on your abdomen about 2 inches to the side of your belly button. Gently lower your weight into the ball. If you experience a high level of tenderness while performing this, you are likely dealing with some level of intestinal inflammation.

 If you think you may be dealing with intestinal inflammation, consider cutting grains from your diet for a period of time and periodically repeat the experiments above to look for signs of improvement.

What Are the Best Alternatives to Grains?

 The best alternatives to grains are carbohydrate sources that provide maximum nutrient density with minimal insult to the gut. While there will be some variability from person to person, fruit and root vegetables both seem to be generally tolerable for most people.

We have found at FP Sydney that clients are lacking nutrient dense meals and therefore are looking to fill up on grains as a substitute. We know many people believe it is impossible to eat a balanced diet without grains. The world around us markets so many of these overly processed grain-based meals as health food. Some of you who respond when asked what your diet is like, will say something like “Pretty good, I have Nutri Grain for breakfast.”  Or you can’t imagine what a diet without grains looks like, “Really? Not even rice??”  Even things like “gluten-free” bread (which is too often filled with a bunch of other horrible things!) and wholegrain organic bread still cause abdominal bloating. We have found the greatest success happens when we cut out all grains and the few brave clients who have taken it on notice the biggest differences in their ability to recruit their lower core during training, so they are better connected and stronger. Other effects they feel is they have more energy and feel less lethargic throughout the day because their guts are so much happier when they aren’t inflamed. It’s easy to get used to living at a certain level, but imagine how much better you could feel!

As with everything we ask of our clients, cutting out grains is something all your trainers at FP Sydney are big advocates for. We asked the team to share some of their favourite, grain free meals and why they love eating this way to give you some tips and motivation!

Steve

Scrambled eggs cooked in butter, avocado, haloumi, bacon

Sweet potato baked, scotch fillet steam 400grams, fruits in season

Bone broth

Home made vanilla ice cream

Stu

Mince cooked in ghee with 3 eggs on top, home made plum sauce, bone broth

2 x mince burger patties, 3 slices of brie

Scotch fillet, carrot cucumber salad with apple cider vinegar and MCT oil

Suze

Fried eggs cooked in butter or boiled eggs with a bit of salt, yoghurt with fruit

Tuna in chilli oil mixed with steamed or baked veggies

Grilled salmon with tomato, onion and parsley salad

Grilled chicken with baked veggies

Shannon

3 eggs scrambled in butter, half avocado

Premium grass fed beef mince 350g

 Snacks (3 dates, banana or yoghurt)

Pan fried salmon 200g, carrot salad

Steve Z

6 egg banana pancake with honey, butter, coconut oil and collagen

Bone broth

6 pacific oysters
Garden salad

400g slow cooked brisket with sauerkraut and a mango

Mark

3 egg omelet with bacon, spinach, onion, capsicum and vegan cheese (coconut base)

250g beef brisket with sweet potato

Air fried potato cooked in tallow, beef mince (w/ 15% liver) and guacamole on top

Testimonials

Stu - Since stopping grains and PUFAS (polyunstaurated fatty acids), it has been easier to modulate my intra abdominal pressure and activate my TvA (core). Mentally I have more calirty and less fatigue/brain fog symptoms

Steve Z - Cutting out grains helped me a lot with reduced inflammation and an increase in sustained energy. The last to go was white rice. I don’t miss it anymore and I simply replace it with fruit and dark chocolate.

Suze - From cutting down on grains, I feel that I’m less bloated after meals and can train harder due to feeling lighter on my feet

Steve N - Since cutting out grains and seed oils. My body fat is the lowest it’s ever been. I haven’t had stomach bloating since starting. Also my energy levels are always high. I have replaced grains with grass fed meats. Seasonal fruits and vegetables. Oils I use coconut and ghee. Highly recommend trying this out you will benefit from it.

Mark - When I first started FP, I had a big difficulty engaging more core. I literally could not feel my Tva, it took some time but after eliminating grains and working on my mechanics I have noticed and felt huge difference in my core pressure and how it has stabilized my spine and taken a lot of pressure off my lower back. My lumbopelvic area feel so much more stable and stronger. 

Our conclusion

 While grains have been a major part of the human diet for thousands of years. This does not mean that they are ideal for consumption. In fact, based upon recent research and what we have discovered about human biomechanics, grains seem to be a direct impedance to achieving a truly regenerative state of being.

Not only do grains inflame the gut and lead to a range of issues related to chronic inflammation, but they interfere with deep core tension and the intrinsic stability of the spine. Once the stability of the spine is compromised, your biomechanics will become altered and lead to yet another source of chronic inflammation and pain.

In this light, grain consumption may not just contribute to pain but may actually have a compounding effect towards biomechanical dysfunctions already present  in the body.

If your goal is to achieve a closer approximation of optimal health, chances are grains should not have a place in your diet. Oftentimes the most effective steps towards optimizing your health are the ones that involve removing the biggest impedances towards your success.

Until next time, this is Functional Patterns reminding you to Eat Intentionally, Not Habitually.