Debunking the grain-depression myth: what you really need to know

The Gluten and Mood Study: What It Really Says

Social media influencer Candi Frazier, who goes by the handle @theprimalbod on Instagram, claims that grains are "depression foods." According to Frazier, consuming grains can lead to brain inflammation and, ultimately, depression.

To back up her claim, Frazier shows a study published in the journal Nutrients titled “Mood Disorders and Gluten: It’s Not All in Your Mind! A Systematic Review with Meta-Analysis.” She uses this study to generalise that grains are universally harmful and can cause depression. However, the study doesn’t support this sweeping conclusion.

The research focuses on individuals with gluten-related disorders like Non-Celiac Gluten Sensitivity (NCGS). These are people who already have a sensitivity to gluten, a protein found in certain grains: wheat, barley, spelt, and rye. The study found that a gluten-free diet improved mood in people with these specific conditions but didn’t show any significant effect on those without such sensitivities. 

Don’t Generalise Grains, They’re Not All Created Equal 

Another issue with Frazier's claims is her blanket condemnation of all grains. Not all grains are created equal, and lumping them together misses a crucial distinction: whole grains versus refined grains. 

Whole grains like quinoa, oats, and brown rice are packed with nutrients and fibre, which are beneficial for everything from heart health to digestion. On the other hand, refined grains, which are stripped of these nutrients, are not linked to the same health benefits.

Bakovic adds, “Grains are a generalized term. There are many types of grains and some that are more processed than others. Whole grain foods such as quinoa, farro, black/red/brown rice, oats, and whole wheat bread can actually provide health benefits if consumed in moderation and in appropriate portions.” 

The Controversy of “Grain Brain”

Frazier also adds the concept of “grain brain,” suggesting that grains cause inflammation in the brain. This idea is rooted in a controversial hypothesis that has been largely debunked in the scientific community. While some studies suggest that gluten may cause inflammation in individuals who are sensitive to it, there is no solid evidence that grains, in general, have this effect on the broader population.

The term “grain brain” promotes a fear-based narrative that is not supported by the majority of scientific research. Bakovic adds, “The additional terminology of ‘grain brain’ also promotes that unhealthy relationship, and is untrue as based on scientific research and evidence-based practices. Food is not the enemy, and the ultimate goal would be to have a positive relationship with food and be able to eat intuitively and mindfully without having obsessive thoughts or negative associations.”

Grains: From Peasant Food to Nutritional Staple

Frazier further claims that “grains are what the peasants ate when there was no food around,” implying that grains are nutritionally inferior or a last resort. This statement is not only historically inaccurate but also misleading. Grains have been a staple in diets worldwide due to their nutritional value, ease of storage, and versatility. They’re far from being a food of last resort—in many cultures, they’re the foundation of a balanced diet. 

The Reality of Grains in a Balanced Diet

So, should you be worried about grains in your diet? For most people, the answer is a resounding no.  

Unless you have a specific medical condition like celiac disease or gluten sensitivity, grains—especially whole grains—are a valuable part of a balanced diet. They provide essential nutrients, fibre, and energy that support overall health and well-being.

“Whole grains are recommended by dietary guidelines as part of a healthy diet,” Bakovic reminds us. “The consumption of whole grains is a source of complex carbohydrates, which are a fuel source for the brain and provide energy to fuel muscles and bodies properly during physical activity.”

Trust the Science

Social media influencers like Candi Frazier can make compelling claims, especially when they are presented with confidence and backed by selective citations. Her claims about grains causing depression and brain inflammation might sound convincing, but when we consider the scientific evidence, they don’t hold true. 

Bakovic advises, “Any recommendations or claims by individuals who are not healthcare professionals or Registered Dietitian Nutritionists (RDN) should be taken with a grain of salt. There is a lot of misleading and confusing nutrition information available on the internet and social media which makes it difficult for the general public to diffuse what is true and relevant and what is not.”

In the end, a balanced, evidence-based approach to nutrition is your best bet for long-term health and well-being. Grains, particularly whole grains, can and should be part of that approach for most people.

‍