Ancient Grain for a Healthy Gut and Brain
Improving Mental health Through Nutrition
Photo by vlad stawizki on unsplash
Whole Grains in their whole, unrefined form have been the foundation of the human diet for thousands of years and continue to provide half of all calories, protein, carbohydrates, vitamins, minerals, and fiber in the world diets and have had a long-standing reputation of being a health food for those of us in the west.
However, in recent years, more and more people have noticed improvements in digestion, depression, anxiety, ADD/ADHD, and cognitive function by eliminating gluten-containing grains as well as non-gluten grains from their diets. In this article, we take a closer look at another possibility- including ancient grains as part of a varied and balanced diet for optimum digestive and mental health.
What are Ancient Grains?
"Ancients grains" is a term for grains that have been planted and cultivated the same way for thousands of years with no manipulation by modern agricultural practices. The most common ancient wheat species commercially available are einkorn (Triticum monococcum), emmer (Triticum dicoccum), khorasan (Kamut) (Triticum turgidum ssp. turanicum) and spelt (Triticum spelta). Other grains such as sorghum, teff, millet, quinoa, and amaranth, grown mainly outside the U.S. in Bolivia, Peru, and Ethiopia but beginning to appear on local farms, can also be considered ancient grains. Buckwheat and wild rice may also be included in this category.
The difference between these ancient grains grown on organic small scale organic farms and the typical modern commercial wheat found in your local grocery store's bread, pasta, and pastries is that most wheat today comes from a variety of wheat created in the 1960s through cross-breeding and genetic manipulation. These modern agricultural practices allow for a higher grain yield, a reduced susceptibility to diseases and insects, and an increased tolerance to environmental stresses. (Dinu, 2018) However, with the replacement of ancient local breeds with modern varieties, people and their health care practitioners, as well as researchers, are noticing unwanted effects, which we will discuss throughout the article.
The Rise and Fall of Grains Throughout History
Grains have been more than mere nutritional sustenance; they have shaped cultures, economies, and civilizations. From the Fertile Crescent to China, the cultivation of grains has been a common thread in the tapestry of human history, fostering growth, prosperity, and the evolution of societies.
The origin of grain cultivation can be traced back to the Neolithic era, around 10,000 BCE, in the Fertile Crescent, a region encompassing parts of modern-day Iraq, Iran, Syria, Lebanon, and Israel when humans transitioned from a nomadic lifestyle to settled communities depending on agriculture and cultivation of the first grains, wheat, and barley. The cultivation of grains marked a crucial turning point in human history, as it allowed for the establishment of permanent settlements and laid the foundation for the development of advanced civilizations.
Later, in China, during the third century BCE, a highly perfected irrigation system was introduced, which enabled land to be cultivated into rice fields at the expense of hunting, herding, and breeding livestock. However, this advanced practice came at a cost. Farmers and peasants were required to manage the land year after year in one location, resulting in a more sedentary civilization that had consequences: widespread destruction of the natural environment, overpopulation, capitalization, higher taxes, and epidemics. Recognizing the problems of civilized society, religious leaders at the time would retreat into the mountains, often participating in the practice of Bigu (fasting from grains) where they could focus on their spiritual practice, live off what was found in the environment, and follow the ecological rules, "do not cut down trees, nor kill birds, nor pollute the springs and streams." (Schipper, 1993)
We might take note of these ecological rules from long ago as we continue to advance the cultivation of grains in the future, most predominantly wheat grown here in the U.S.
Not Your Mama's Wheat
While it is true that our ancestors consumed wheat as part of their daily diet, what we now call wheat bears little resemblance to the ancient variety. With modern hybridization and gene-modifying technology, the tons of wheat and other grains that the average person here in the U.S. consumes each year share almost no genetic, structural, or chemical likeness to what even 50-100 years ago was being eaten by our parents and grandparents.
Ancient wheat is much simpler genetically than modern, hybridized wheat. For example, the oldest known type of wheat is called einkorn and has just 14 chromosomes or seven sets of diploids (pairing of 2 chromosomes). Durum wheat, used for most pasta, as well as emmer (also known as farro) and Kamut Khorasan, which are also ancient wheat, have 28 chromosomes and are known as tetraploid, meaning they contain pairings of 3 chromosomes. The wheat most commonly used today has 42 chromosomes.
Studies have demonstrated that wheat with more chromosomes has higher levels of gliadin, considered one of the more difficult components of gluten to digest. (Molberg, 2005). If one has non-Celiac related weak digestion, choosing a grain with a lower level of chromosomes, such as ancient wheat, will result in less gliadin and be more accessible for people sensitive to gluten. (Douillard, 2017)
Many of the ancient tetraploid wheats (such as durum, emmer, and kamut) have been shown to have higher anti-oxidant and sterols than modern wheats. Both of these qualities support health by supporting healthy cholesterol levels, decreasing inflammation, and reducing cancer risk. (Molberg, 2005)
Fiber in grains doubles the production of short-chain fatty acids (SCFA) and butyric acid made from gut microbe fermentation. Ancient wheat is a high source of fiber. Both the phytic acid and fiber content delay the absorption of certain nutrients and anti-oxidants in the small intestine so they can be transported undigested to the colon, where they feed the diverse microbiology in the large intestine, improving health, immunity, mood, and digestion. (Stevenson, 2012)
Beyond Gluten
Modern commercial wheat has been reported to provoke a range of adverse reactions, which can be divided into three broad classes: IgE-mediated allergies, T-cell mediated intolerances (notably celiac disease), and a range of less well-defined conditions broadly called "wheat (or gluten) sensitivity" (Alessio et al., 2012).
The number of individuals choosing to live a wheat-free lifestyle without a celiac disease diagnosis has increased dramatically, with many of those individuals reporting relief from a host of digestive and neurological symptoms associated with gluten sensitivity. Although it is well accepted that gluten sensitivity is a real disorder, it has been pointed out that the fear of gluten is happily supported by the food industry. In the U.S., the gluten-free market has increased to more than 15 billion dollars. Gluten-free products often cost twice as much as the foods they replace, "lending credence to the idea that some gluten sensitivity may be an anxiety of the relatively wealthy 'worried well'". (Deadman, 2016)
Many researchers suggest that there are other aspects of wheat causing these common symptoms attributed to gluten sensitivity. (Barnett, 2020)
Some possibilities include:
Traditionally, grains were soaked, sprouted, and fermented before consumption, rendering them easier to digest. This process also helps break down gluten and phytic acid, boosts mineral content, and increases amino acid levels like lysine, making nutrients more easily absorbed.
Modern foods made with commercial wheat flour have added sugar, dough conditioners, dough strengtheners, dough relaxers, partially hydrogenated fats, flour treatment agents, reducing agents, emulsifiers, preservatives, and higher yeast content than traditional wheat-containing foods. They may be associated with irritability, restlessness, inattention, and sleep disturbance. (Deadman, 2016)
When wheat became hybridized, more processed, and started being harvested throughout the year rather than just once a year in the fall, the sugar content of the wheat rose while the mineral content decreased significantly. (Bakhoj, 2003) When we started eating this grain in excess, it contributed to obesity, diabetes, and insulin sensitivity.
Increase in pesticides used on crops: Numerous artificial chemicals have been introduced into our environment to which our bodies have had no previous exposure. Glyphosate (N-phosphonomethylglycine), a type of organophosphate, is among these potentially dangerous chemicals. In 1987, only 11 million pounds of the chemical were used on U.S. farms, but now, nearly 300 million pounds of glyphosate are applied yearly.
Glyphosate and its impact on Mental health
Glyphosate is an herbicide that Monsanto/Bayer introduced in the 1970's. In the 1990s, glyphosate usage significantly increased, and it is now the primary herbicide used in agriculture.
Based on how glyphosate is used, our primary exposure is from food that is not organic, especially corn, soy, oats, and wheat. USDA-certified organic foods are not grown with pesticides and herbicides. Unfortunately, even organic foods can become contaminated through rain and wind. Glyphosate residues have been found in our air, water, and soil. Our groundwater and, therefore, our drinking water also contain glyphosate. This prevalence means we can be exposed to this toxin even when we do our best to eat organic and non-GMO foods.
Effects on the Microbiome
Glyphosate disrupts the shikimate pathway in plants and bacteria. (Aitbali et al., 2018). This pathway makes amino acids, which are necessary for cell survival. (Schonbrunn et al., 2001). Although this pathway is not present in humans, we do have a microbiome consisting of essential bacteria, and these bacteria do have a shikimate pathway. Therefore, glyphosate can alter their function and hence ours. Beneficial microbiome bacteria such as lactobacillus, bifidobacteria, and enterococcus species are decreased with glyphosate, leading to dysbiosis. Dysbiosis has been linked with several other health conditions, including increased inflammation, obesity, and anxiety.
· Neurotoxic Effects
Exposure to glyphosate induces several neurotoxic effects affecting the nervous system, and it has been shown that exposure to this pesticide during the early stages of childhood can negatively affect neurological health and contribute to behavioral and motor disorders. The doses of glyphosate that produce these neurotoxic effects vary widely but are lower than the limits set by regulatory agencies. (Costas, 2022) Neurological and emotional diseases such as attention deficit hyperactivity disorder, autism, depression, anxiety, Alzheimer's, and Parkinson's disease are likely influenced by the increased use of glyphosate in our environment. (Van Bruggen et al., 2018)
· Effects on the Gut-Brain-Microbiome Axis
Environmental exposure to glyphosate and glyphosate-based herbicides can indirectly negatively influence neurodevelopment and behavior across generations through the gut-brain-microbiome axis. Glyphosate-resistant microbes in the gut can potentially increase the production of pro-inflammatory cytokines and reactive oxygen species, which have implications for neurodevelopment. In addition, the maternal gut microbiome can affect the development of a healthy immune and nervous system in future generations and contribute to increased incidence of neuropsychiatric conditions. (Barnett, 2022)
Conclusion
The recent years' widespread reliance on a few major grain crops has raised concerns about agricultural biodiversity, herbicide toxicity, and food security. Like ancient societies, modern societies continue to grapple with the delicate balance between maximizing grain yields and ensuring sustainable agricultural practices. As we navigate the complexities of a globalized world, understanding and addressing the challenges associated with grain production remains essential for humanity's and the planet's well-being.
Choosing ancient grains over modern commercial grains can be a wise dietary decision due to the inherent nutritional benefits and diverse range of nutrients in these ancient varieties. Often less processed with a higher nutritional profile, a richer source of essential vitamins, minerals, and fiber, lower gluten content, and contributing to a healthy microbiome, ancient grains can be a delicious option for those interested in maintaining and improving digestive and mental health.
Additional Resources
Resources for Ancient Grains
Resurgent Grains
Purple Mountain Grown
Bluebird Farms
Recommended Recipe
Recommended Video
Rice is currently being sustainably grown in the U.S. by a fellow naturopathic physician, east asian medicine practitioner, AND Farmer Nazirahk Amen. (Check out this video on the process here:
Recommended Reading
Davis, W. (2016). Wheat Belly Total Health: The ultimate grain-free health and weight-loss life plan. Rodale.
Douillard, J. (2017). Eat wheat: A scientifically and clinically-proven approach to safely bringing wheat and dairy back into your Diet. Morgan James Publishing.
Perlmutter, D., & Loberg, K. (2023). Grain brain: The surprising truth about wheat, carbs, and sugar--your Brain’s silent killers. Little, Brown.
References
Aitbali, Y., Ba-M’hamed, S., Elhidar, N., Nafis, A., Soraa, N., & Bennis, M. (2018). Glyphosate based- herbicide exposure affects gut microbiota, anxiety and depression-like behaviors in mice. Neurotoxicology and Teratology, 67, 44–49. https://doi.org/10.1016/j.ntt.2018.04.002
Bakhøj, S., Flint, A., Holst, J. J., & Tetens, I. (2003). Lower glucose-dependent insulinotropic polypeptide (GIP) response but similar glucagon-like peptide 1 (GLP-1), glycaemic, and insulinaemic response to ancient wheat compared to modern wheat depends on processing. European Journal of Clinical Nutrition, 57(10), 1254–1261. https://doi.org/10.1038/sj.ejcn.1601680
Barnett, J. A., & Gibson, D. L. (2020). Separating the empirical wheat from the pseudoscientific chaff: A critical review of the literature surrounding glyphosate, dysbiosis and wheat-sensitivity. Frontiers in Microbiology, 11. https://doi.org/10.3389/fmicb.2020.556729
Barnett, J. A., Bandy, M. L., & Gibson, D. L. (2022). Is the use of glyphosate in modern agriculture resulting in increased neuropsychiatric conditions through modulation of the gut-brain-microbiome axis? Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.827384
Costas-Ferreira, C., Durán, R., & Faro, L. R. (2022). Toxic effects of glyphosate on the nervous system: A systematic review. International Journal of Molecular Sciences, 23(9), 4605. https://doi.org/10.3390/ijms23094605
Dinu, M., Whittaker, A., Pagliai, G., Benedettelli, S., & Sofi, F. (2018). Ancient wheat species and human health: Biochemical and clinical implications. The Journal of Nutritional Biochemistry, 52, 1–9. https://doi.org/10.1016/j.jnutbio.2017.09.001
Douillard, J. (2017). Eat wheat: A scientifically and clinically-proven approach to safely bringing wheat and dairy back into your Diet. Morgan James Publishing.
Fasano, A., Valitutti, F., Sapone, A., & Carroccio, A. (2021). Epidemiology and pathogenesis of celiac disease and non-celiac gluten (wheat) sensitivity. Biotechnological Strategies for the Treatment of Gluten Intolerance, 3–24. https://doi.org/10.1016/b978-0-12-821594-4.00006-2
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Hamilton, Dr. D. (2023, January 18). The health impact of glyphosate. Researched Nutritionals. https://www.researchednutritionals.com/the-health-impact-of-glyphosate-and-how-to-detoxify/
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Molberg, Ø., Uhlen, A. K., Jensen, T., Flæte, N. S., Fleckenstein, B., Arentz–Hansen, H., Raki, M., Lundin, K. E. A., & Sollid, L. M. (2005). Mapping of gluten T-cell epitopes in the bread wheat ancestors: Implications for celiac disease. Gastroenterology, 128(2), 393–401. https://doi.org/10.1053/j.gastro.2004.11.003
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Perlmutter, D., & Loberg, K. (2023). Grain brain: The surprising truth about wheat, carbs, and sugar--your Brain’s silent killers. Little, Brown.
Rueda-Ruzafa, L., Cruz, F., Roman, P., & Cardona, D. (2019). Gut microbiota and neurological effects of glyphosate. NeuroToxicology, 75, 1–8. https://doi.org/10.1016/j.neuro.2019.08.006
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