The best grain for anti inflammatory diet is Bob's Red Mill Organic Farro Grain. Bob's Red Mill packs 6 grams of plant-based protein into every serving of this certified organic, non-GMO farro. The bag costs $5.38 for 24 ounces, and the grain cooks in about 30 minutes without soaking. Bob's Red Mill has operated as a 100 percent employee-owned company since 1978.
If you want a complete-protein ancient grain over a chewy Italian staple, NOW Foods' Organic Amaranth fits better. If you want a hearty wild rice blend for soups and stuffings, Lundberg's Wild Blend Rice fits better. If you want a fiber-rich grain for baking and porridge, Yupik's Organic Whole Oat Groats fits better.
I'm Tamera, a weight loss coach with the Optavia program, now Trilivy. Karen and I talk with clients every week about practical grocery decisions, including which products work with the program and which ones can make staying on track harder. We use the same basic process for every product: purchase it ourselves, use it under normal conditions, verify what the label actually says, and calculate what it costs to use. Every product ranked below completed all four parts of that process.
Karen and I coach the Optavia program, now called Trilivy, and we earn money when clients work with us through it. For that exact reason, we do not include or compare Trilivy products in rankings like this one. We do use Amazon affiliate links, which pay us a small commission if you buy. The rate is the same whichever product you choose, so no pick on this list benefits us more than another. Below are the top 8 grains for anti inflammatory diet, tested and compared, from $4.99 to $19.95.
- Bob's Red Mill Organic Farro Grain
- NOW Foods Organic Amaranth Whole Grain
- Lundberg Wild Blend Rice
- Yupik Organic Whole Oat Groats
- NOW Real Food Organic Sprouted Brown Rice
- Grain Place Foods Organic Hulled Barley
- Palouse Brand Hard White Wheat Berries
- Jiva Organics Proso Millet
1. Bob's Red Mill Organic Farro Grain
Bob's Red Mill grows this farro to a robust, nutty taste with a pleasantly chewy texture. Bob's Red Mill packs 6 grams of plant-based protein and a good source of fiber and iron into every serving. The brand certifies this grain organic and Non-GMO Project Verified. Bob's Red Mill has operated as a 100 percent employee-owned company since 1978.
What we liked: We like that this farro cooks in 30 minutes with no overnight soak required. Buyers rate this grain 4.7 stars across more than 500 reviews for its nutty flavor. Reviewers also use it in grain bowls, soups, and Mediterranean-style salads often.
About the Brand: Bob's Red Mill has built natural and organic whole grains since 1978 as a 100 percent employee-owned company.
Availability: Bob's Red Mill sells this farro on Amazon in a 24-ounce bag. The bag costs $5.38 at the time of this review.
Pros:
- 6 grams of plant-based protein per serving
- Cooks in 30 minutes without soaking
- Certified organic and Non-GMO Project Verified
Cons:
- Contains gluten, unlike some other grains on this list
- Smaller 24-ounce bag runs out faster for larger households
Recommendation: Choose this farro if a versatile, quick-cooking Mediterranean-style grain matters most to you.
| Spec | Detail |
| Brand | Bob's Red Mill |
| Package Size | 24 oz |
| Protein | 6g per serving |
| Average Price | $5.38 USD |
| Where to Buy | Amazon |
2. NOW Foods Organic Amaranth Whole Grain
NOW Foods grows this amaranth as one of the few plant sources offering a complete set of amino acids. NOW Foods keeps the grain naturally gluten-free with a good source of protein and fiber. The brand describes the flavor as sweet and mildly nutty. NOW Foods has packaged natural foods in the USA since 1968 as a family-owned company.
What we liked: We like that this amaranth offers a complete plant protein rare among grains. Buyers rate this product 4.6 stars on Walmart and describe it as fresh, clean, and sweet-smelling. Reviewers also say the grain keeps them full for hours in both savory and sweet dishes.
About the Brand: NOW Foods has packaged natural foods in the USA since 1968 as a family-owned company.
Availability: NOW Foods sells this amaranth on Amazon in a 16-ounce bag. The bag costs $4.99 at the time of this review, the lowest price on this list.
Pros:
- Complete plant protein with all essential amino acids
- Lowest price on this list
- Certified organic, Non-GMO, and gluten free
Cons:
- Needs combining with other flours for baked goods since it will not rise alone
- Smaller 16-ounce bag compared to bulk wheat and barley options
Recommendation: Choose this amaranth if a complete-protein, gluten-free ancient grain matters most to you.
| Spec | Detail |
| Brand | NOW Foods |
| Package Size | 16 oz |
| Certifications | Organic, Non-GMO, gluten free, kosher |
| Average Price | $4.99 USD |
| Where to Buy | Amazon |
3. Lundberg Wild Blend Rice
Lundberg blends brown, red, and black rice varieties into this Regenerative Organic Certified mix. Lundberg builds this blend on high standards for soil health, animal welfare, and social fairness on its own farms. The brand adds an earthy, chewy, nutty flavor to soups and stuffings. Lundberg has grown rice as a family-owned California farm since 1937.
What we liked: We like that this rice blend cooks evenly without becoming mushy. Buyers describe the mix as full of protein, fiber, and antioxidants with a delicious nutty chew. Reviewers also use it in salads, side dishes, and even congee for variety.
About the Brand: Lundberg Family Farms has grown rice on its own California farms since 1937.
Availability: Lundberg sells this rice blend on Amazon in a 32-ounce bag. The bag costs $10.86 at the time of this review.
Pros:
- Regenerative Organic Certified farming
- Certified gluten free and Non-GMO Project Verified
- Resealable bag with a chip clip built in
Cons:
- Earthy flavor from wild rice isn't for everyone
- Takes longer to cook than unblended white rice
Recommendation: Choose this rice blend if a hearty, antioxidant-rich grain for soups and sides matters most to you.
| Spec | Detail |
| Brand | Lundberg |
| Package Size | 32 oz |
| Certifications | Regenerative Organic, Non-GMO, gluten free |
| Average Price | $10.86 USD |
| Where to Buy | Amazon |
4. Yupik Organic Whole Oat Groats
Yupik keeps these oat groats raw and unprocessed for a nutty flavor and a good source of fiber. Yupik certifies the grain organic, kosher, and non-GMO. The brand recommends soaking the groats overnight to reduce cooking time. Yupik packs 2.2 pounds of oat groats into each resealable bag.
What we liked: We like that these oat groats hold their shape well after soaking and cooking. Buyers rate this product 4.6 stars and praise its nutritional value as a raw, organic whole grain. A smaller group of reviewers report occasional hard husks in the bag.
About the Brand: Yupik sources organic whole grains, seeds, and nuts for baking and everyday cooking.
Availability: Yupik sells these oat groats on Amazon in a 2.2-pound bag. The bag costs $8.99 at the time of this review.
Pros:
- Raw, minimally processed whole grain oats
- Good source of fiber, protein, and iron
- Certified organic, kosher, and non-GMO
Cons:
- Some bags contain hard husks that need extra cleaning
- Requires an overnight soak to shorten cooking time
Recommendation: Choose these oat groats if a raw, high-fiber grain for baking and porridge matters most to you.
| Spec | Detail |
| Brand | Yupik |
| Package Size | 2.2 lb |
| Certifications | Organic, kosher, non-GMO |
| Average Price | $8.99 USD |
| Where to Buy | Amazon |
5. NOW Real Food Organic Sprouted Brown Rice
NOW Real Food sprouts and harvests these young rice grains at peak nutrient content. NOW Real Food uses a humidity and steam process to germinate the rice instead of soaking it in water. The brand describes the flavor as subtle and nutty, slightly sweeter than regular brown rice. NOW Real Food has packaged natural foods in the USA since 1968.
What we liked: We like that this rice cooks with each grain light and fluffy in a rice cooker. Buyers say it performs better with less crunch than other brown rice brands they have tried. Reviewers also mention the sprouting process makes the rice easier to digest.
About the Brand: NOW Real Food has packaged natural foods in the USA since 1968 as a family-owned company.
Availability: NOW Real Food sells this rice on Amazon in a 16-ounce bag. The bag costs $5.99 at the time of this review.
Pros:
- Sprouted for easier digestion than regular brown rice
- Certified organic, kosher, and Non-GMO Project Verified
- Naturally gluten free
Cons:
- Smaller 16-ounce bag needs frequent restocking for daily use
- Costs more per ounce than a standard bag of brown rice
Recommendation: Choose this rice if an easier-to-digest sprouted grain matters most to you.
| Spec | Detail |
| Brand | NOW Real Food |
| Package Size | 16 oz |
| Certifications | Organic, kosher, Non-GMO, halal |
| Average Price | $5.99 USD |
| Where to Buy | Amazon |
6. Grain Place Foods Organic Hulled Barley
Grain Place Foods grows this barley as a 100 percent whole grain with no salt, sugar, or preservatives added. Grain Place Foods farms this barley organically on family land in Nebraska. The brand suggests the grain for pilafs, side salads, and risotto. Grain Place Foods ships this barley in a 2-pound bag made in the USA.
What we liked: We like that this barley delivers a rich, nutlike flavor in soups and stews. Buyers rate the brand 4.9 stars and appreciate the family-farmed, organic sourcing. Reviewers also mention the environmentally friendly packaging and prompt delivery.
About the Brand: Grain Place Foods farms organic grains sustainably on family land in Nebraska.
Availability: Grain Place Foods sells this barley on Amazon in a 2-pound bag. The bag costs $14.99 at the time of this review.
Pros:
- No salt, sugar, or preservatives added
- Non-GMO Verified, kosher, and USDA organic
- Rich source of minerals and fiber
Cons:
- Higher price per pound than the wheat and rice options on this list
- Contains gluten, unlike the millet and rice options here
Recommendation: Choose this barley if a sustainably farmed grain for soups and stews matters most to you.
| Spec | Detail |
| Brand | Grain Place Foods |
| Package Size | 2 lb |
| Certifications | Non-GMO Verified, kosher, USDA organic |
| Average Price | $14.99 USD |
| Where to Buy | Amazon |
7. Palouse Brand Hard White Wheat Berries
Palouse Brand certifies these wheat berries glyphosate residue free through independent testing. Palouse Brand grows this wheat on its own 125-year-old Washington State farm. The brand triple-cleans every batch in a food-safe HACCP certified facility. Palouse Brand gives this wheat a 3-year best-by date when stored properly.
What we liked: We like that these wheat berries arrive clean and consistent bag after bag. Buyers report their homemade bread bakes reliably well using this wheat. Reviewers also praise the fast shipping and fair pricing per pound.
About the Brand: Palouse Brand farms wheat and grains on its own 125-year-old Washington State farm.
Availability: Palouse Brand sells these wheat berries on Amazon in a 5-pound bag. The bag costs $19.95 at the time of this review, the highest price on this list.
Pros:
- Certified glyphosate residue free
- Non-GMO Project Verified and kosher
- Long shelf life when stored in an airtight container
Cons:
- Highest price on this list
- Needs a grain mill to turn into flour for baking
Recommendation: Choose these wheat berries if a traceable, glyphosate-free grain for home baking matters most to you.
| Spec | Detail |
| Brand | Palouse Brand |
| Package Size | 5 lb |
| Certifications | Glyphosate residue free, Non-GMO, kosher |
| Average Price | $19.95 USD |
| Where to Buy | Amazon |
8. Jiva Organics Proso Millet
Jiva Organics grows this millet as a gluten-free, naturally alkaline superfood grain. Jiva Organics adds no salt, MSG, or other ingredients to the bag. The brand describes the flavor as mild and slightly sweet compared to other millets. Jiva Organics sources this millet through sustainable, certified organic farming.
What we liked: We like that this millet cooks light with a mild, slightly sweet flavor. Buyers use this grain in upma, khichdi, pulao, and other traditional recipes with good results. Reviewers also note the low glycemic profile fits a weight-conscious diet well.
About the Brand: Jiva Organics sources organic grains and millets, many suited for traditional Indian cooking.
Availability: Jiva Organics sells this millet on Amazon in a 2-pound bag. The bag costs $11.99 at the time of this review.
Pros:
- Gluten-free and naturally alkaline
- Low glycemic index for weight management
- Certified USDA organic
Cons:
- Less familiar to shoppers new to millet cooking
- Fewer published reviews than the more established brands on this list
Recommendation: Choose this millet if a gluten-free, low glycemic grain matters most to you.
| Spec | Detail |
| Brand | Jiva Organics |
| Package Size | 2 lb |
| Certifications | USDA organic, gluten free |
| Average Price | $11.99 USD |
| Where to Buy | Amazon |
What Should You Look for in a Grain for the Anti-Inflammatory Diet?
A grain for the anti-inflammatory diet should stay as close to its whole, unrefined form as possible. Bob's Red Mill's farro and Palouse Brand's wheat berries both skip the extra milling that strips nutrients from refined grains. Whole grains digest more slowly, which supports steadier blood sugar. Our full anti-inflammatory diet guide covers this eating pattern and which foods to prioritize.
Fiber and protein content matter more in a grain than flavor alone. NOW Foods' Amaranth offers a complete plant protein, while Bob's Red Mill's farro packs 6 grams of protein per serving. Jiva Organics' millet and Lundberg's rice blend both add meaningful fiber without added sugar. Compare grams of fiber and protein per serving before you buy.
Certification claims like organic, Non-GMO, and glyphosate residue free raise a grain's trust level beyond a plain ingredient list. Palouse Brand tests every batch for glyphosate residue, and Grain Place Foods certifies its barley Non-GMO Verified. Confirm any specific claim on the product label rather than the marketing copy alone.
Price and format vary widely across this list, from $4.99 up to $19.95. Amaranth and sprouted rice suit smaller households eating grains occasionally. Wheat berries and barley in larger bags suit bulk cooking and long-term pantry storage instead. Compare the price per pound rather than the bag price alone before you buy.
Frequently Asked Questions About Grains for the Anti-Inflammatory Diet
What grains are best for an anti-inflammatory diet?
Whole, minimally processed grains like farro, amaranth, and oat groats rank among the best choices for reducing inflammation markers. Bob's Red Mill's farro and NOW Foods' Amaranth both keep the grain intact rather than refined.
Which grains are considered inflammatory?
Refined grains, like white flour and white rice, strip away the bran and germ during processing. They lose most of their fiber and nutrients. Choosing whole grains such as farro, barley, or brown rice avoids this issue entirely.
Is oatmeal good for an anti-inflammatory diet?
Whole oat groats like Yupik's contain beta-glucan fiber, which several studies link to lower inflammation markers. Cooking the groats yourself avoids the added sugar found in many instant oatmeal packets.
Is wheat good for an anti-inflammatory diet?
Whole wheat berries like Palouse Brand's retain the bran and germ that refined wheat flour removes. Buyers with a gluten sensitivity should choose gluten-free grains like Jiva Organics' millet or NOW Foods' Amaranth instead.
Can grains help with weight management on an anti-inflammatory diet?
Whole grains digest more slowly than refined grains, which helps you feel full longer after a meal. Jiva Organics' millet carries a particularly low glycemic index, which supports steadier energy through the day.
How many servings of whole grains should I eat per day?
Most anti-inflammatory eating patterns suggest one to three servings of whole grains per day depending on activity level. Check with a coach or dietitian to fit whole grains into your specific plan.
Final Word
Bob's Red Mill's Organic Farro Grain ranks first on this list. Bob's Red Mill pairs 6 grams of plant-based protein with a quick 30-minute cook time and decades of employee-owned trust. That combination gives it the best balance of nutrition and convenience here. For a complete-protein alternative, NOW Foods' Amaranth fits buyers who want a gluten-free ancient grain at the lowest price. Palouse Brand's wheat berries fit buyers who prioritize glyphosate-free sourcing and home baking over a ready-to-cook grain.
Whichever grain you choose, check the certification claims and fiber content against your own routine. Compare price per pound too before you buy in bulk. Our anti-inflammatory diet guide covers the eating pattern behind these grains, including which foods to prioritize.
