What is grain-free? Differences from gluten-free and what to eat

What is Grain-Free? The Meaning of a Diet Without Grains

Have you ever seen "grain-free" on packaging or in diet guides and felt confused about exactly what is being excluded? This article explains the meaning of grain-free, the scope of foods considered grains, and whether there is an official definition.

The Meaning of Grain-Free is "No Grains Used"

Grain-free is a term that combines "grain" and "free," referring to meals or food products that do not use any grains.

For example, at a set-meal restaurant, choosing grilled fish, egg dishes, and small vegetable side dishes instead of rice and deep-fried foods with flour batter is a way of eating that is close to the grain-free concept.

Since you are not using grains, it is a good idea to think about how to compensate for the main staple throughout your entire meal. It is important to consider how you combine meat, fish, eggs, vegetables, legumes, and other foods.

The Scope of "Grain-Free" (Rice, Wheat, Barley, Corn, etc.)

Foods excluded in a grain-free diet include grains such as rice, wheat, barley, and corn. This applies to foods where grains themselves are the primary ingredient, such as rice, bread, noodles, and cornflakes.

Ingredients made from pulverized grains, such as rice flour or wheat flour, are also grain-based. In addition to bread and noodles, snacks made with flour and deep-fried foods with batter are also included in the foods not used in a grain-free diet.

Gluten-free is a concept that avoids gluten, a protein found in wheat. Since the range of what is avoided is not the same, let's look at the differences in detail in the next section.

Is There an Official Definition for "Grain-Free"?

The Consumer Affairs Agency's food allergy labeling materials do not provide a definition for "grain-free." The scope explained in this article is a summary of how it is commonly used.

Because there is no official definition, you cannot tell which grains are excluded just from the product name or the name of a diet method. When choosing a product labeled "grain-free," check the ingredient list yourself to see if any grain names are listed.

Are Legumes, Nuts, and Potatoes Considered Grains? The Scope Based on Food Classification

Are legumes and potatoes found in the ingredient lists of protein bars the grains that should be avoided in a grain-free diet? We will organize how grains, legumes, and tubers are separated in official food classifications, and what can be said about nuts.

Foods Classified in Separate Groups in the Standard Tables (Grains, Potatoes and Starches, Legumes)

In the Standard Tables of Food Composition in Japan (2020 Edition) 2023 Supplement by the Ministry of Education, Culture, Sports, Science and Technology, "grains," "potatoes and starches," and "legumes" are listed as separate food groups.

However, this is a food classification, not a definition of grain-free. You can use this classification as a clue when checking the ingredient list to judge whether grain-derived ingredients are included.

The Treatment of Potatoes and Immature Legumes

In the Food Composition Database of the Ministry of Education, Culture, Sports, Science and Technology, shirataki and potatoes are classified under "potatoes and starches / ."

On the other hand, in the crop classification of the Ministry of Agriculture, Forestry and Fisheries, there is a category that classifies immature legumes under "legumes (immature)" of vegetables. Even for the same legume, the placement differs depending on the source.

Are Nuts Included in Grains?

Whether nuts are considered grains cannot be determined from the materials cited in this article, so I will not draw a conclusion.

For nut-containing bars, it is sufficient to check the ingredient list for grain names like rice, wheat, or oats rather than focusing on the name of the nuts. Check the entire ingredient list, not just the types of nuts.

What is the Difference Between Grain-Free and Gluten-Free?

Both grain-free and gluten-free diets appear to involve avoiding bread and noodles, but the scope of what is avoided differs. We will compare food examples to see how rice, corn, and "wheat-free" products fit into each.

Difference in Scope (All Grains vs. Gluten)

Gluten-free is a way of eating that avoids ingredients containing gluten. The Environmental Restoration and Conservation Agency explains that gluten is a protein found in wheat. Foods made with wheat flour, such as bread, pasta, and udon, are the main targets.

On the other hand, grain-free does not use all grains, including rice and corn, not just wheat. Both avoid wheat bread, but since white rice is not wheat, it is eaten in a gluten-free diet but avoided in a grain-free diet. The difference lies in whether the reason for avoidance is a wheat protein or the food category of grains.

Which Diet Avoids Rice and Corn?

Think of white rice in a set meal, corn soup, or popcorn. Since both rice and corn are grains, they are avoided in a grain-free diet. In a gluten-free diet, they are not avoided because they do not contain wheat protein.

The same applies when choosing snacks. A protein bar containing puffs (puffed granular ingredients) made from rice or corn can be chosen by those conscious of a gluten-free diet, but it is not suitable for those conscious of a grain-free diet. Decide which you want to avoid, then check the ingredient list for rice or corn.

Does "Wheat-Free" Mean the Same Thing as Grain-Free?

It does not mean the same thing. "Wheat-free" is a label indicating that wheat is not used, and some products may contain rice, corn, or oats. A cookie made with rice flour instead of wheat is wheat-free, but it is not grain-free.

According to the Food Safety Commission's materials, food allergy labeling is required when protein derived from specific raw materials is 10µg or more per 1g of food. This labeling is a rule for specific raw materials that cause allergies. If you want to avoid grains in general, judge by the grain names listed in the ingredients, not by the presence or absence of a label.

Is Wheat the Only Grain Containing Gluten? Relationship with Barley and Rye

Explanatory materials from the Environmental Restoration and Conservation Agency explain that grains other than wheat, such as barley and rye, are not subject to allergen labeling. However, it also notes that people with wheat allergies may experience symptoms after eating them.

Food Safety Commission materials state that barley and rye contain proteins that cross-react with the wheat allergen ω-5 gliadin. It is also noted that in cases where ω-5 gliadin levels are high, there is a high rate of symptoms with barley.

People with wheat allergies should also check for barley and rye in the ingredient list. If you are concerned about symptoms, do not avoid them based on self-judgment, but consult a medical institution. How to choose is introduced in How to choose an artificial sweetener-free protein bar? | Commercial/online products and how to choose, so please refer to that as well.

What to Eat and Avoid in a Grain-Free Diet?

We will organize food names such as bread and rice to avoid, and meat, fish, eggs, vegetables, and legumes to eat. You will also learn where to look when choosing protein bars and processed foods.

Examples of What to Avoid (Bread, Noodles, Rice, Cereal, Processed Foods with Wheat Flour)

Morning toast, lunch ramen, dinner rice. These three mainstays of daily meals are foods to avoid in a grain-free diet. This is because bread and noodles are primarily made of wheat, and rice is primarily made of rice.

Cereal, which is easy for breakfast, also often contains grains such as wheat, rice, and corn, making it an item to avoid.

What is easy to overlook are processed foods containing wheat flour. In addition to cakes, cookies, and fried food batter, some protein bars contain wheat flour, rice flour, or grain puffs in their base or coating. Even if they don't look like bread or noodles, if there is a grain name in the ingredient list, it is a food to avoid in a grain-free diet.

When choosing a protein bar, check that there are no names like wheat flour, rice flour, oats, or corn in the ingredient list.

Examples of What to Eat (Meat, Fish, Eggs, Vegetables, Nuts, Legumes)

In a diet without rice, meat, fish, and eggs become the center of your side dishes. It is a good idea to prepare a solid main dish, such as grilled fish, a Japanese omelet, or grilled chicken.

For vegetables, the "Meal Balance Guide" by the Ministry of Agriculture, Forestry and Fisheries uses a guideline of about 70g of main ingredients per side dish. Try to include one vegetable side dish with every meal.

As mentioned above, legumes are a separate food group from grains in the composition tables. Tofu, natto, and chickpeas can be incorporated into both side dishes and snacks.

Nuts are also an ingredient easily chosen as a snack. However, as mentioned above, the classification is not definitive. When choosing a nut-containing protein bar, also check the ingredient list for other grain names.

Examples of Ingredients to Replace Staples and Snacks

We will introduce examples of ingredients for what to eat instead of rice or bread, and how to choose when eating out or snacking. You will also learn when it is better to consult a medical institution rather than removing grains yourself when you are concerned about symptoms.

Carbohydrate Sources to Replace When Eliminating Staples

When you stop eating morning toast and lunch rice balls, you open up a space for carbohydrate intake. According to the Ministry of Agriculture, Forestry and Fisheries' "Meal Balance Guide," one staple dish corresponds to about 40g of carbohydrates derived from the main ingredient. Recalling how much rice or bread you used to eat per meal will give you an idea of how much of a substitute ingredient to prepare.

For substitute ingredients, potatoes, sweet potatoes, and legumes are easy to incorporate. As mentioned above, both are classified as food groups separate from grains in the composition tables. Adding steamed potatoes instead of rice for dinner is a recommended way to use them.

How to Choose When Eating Out or at Convenience Stores

If you go to a set-meal restaurant for lunch, order by combining grilled fish, egg dishes, and salad without the rice. It is best to ask the staff when ordering whether you can omit the rice. For fried foods with batter, ask about the batter's ingredients before choosing.

For snacks, foods using hard-boiled eggs, nuts, or legumes are easy to match. When choosing a protein bar, check the ingredient list to see if any grain names or wheat flour are listed. How to choose a low-carb protein bar is introduced in Things to know before choosing a protein bar with 5g or less of carbohydrates, so please refer to that as well.

If You Are Concerned About Symptoms, Do Not Try or Reintroduce Based on Self-Judgment

People who have experienced hives or abdominal pain after eating bread or noodles should consult a medical institution before trying a grain-free diet. The Japanese Society of Allergology lists immediate symptoms of food allergies as skin symptoms such as hives, mucosal symptoms such as eyelid swelling, digestive symptoms such as abdominal pain and vomiting, and respiratory symptoms such as coughing and difficulty breathing.

When you have symptoms that concern you, it is important to consult a medical institution rather than removing or restarting grains based on your own judgment.

Is Nutritional Balance Okay? How to Look at Dietary Fiber, Carbohydrates, and Fats

Many people are concerned about how their dietary fiber, carbohydrate, and fat numbers will change if they go grain-free. We will organize the target amount for dietary fiber, how to read nutritional labeling on replaced foods, and perspectives on thinking about the grains you have removed.

Guideline Amounts for Dietary Fiber and How to Reassess When You Feel Unsatiated

According to the Ministry of Health, Labour and Welfare's "Dietary Reference Intakes for Japanese (2025 Edition)," the target amount of dietary fiber is 20g or more per day for adult men and 18g or more per day for adult women. On the other hand, according to the Ministry of Health, Labour and Welfare e-Health Net, the average daily intake for people aged 20 and over in the 2024 National Health and Nutrition Survey is 18.1g. This is an average for both men and women, so it does not reach the target for men.

If you feel unsatisfied after switching to a diet without grains, try counting how many grams of dietary fiber you ate that day. For foods with dietary fiber numbers on the nutritional label, such as breakfast or snacks like protein bars, add those numbers up. If you haven't reached the target amount, it is recommended to reassess what you eat, such as by adding one side dish.

Carbohydrates and Fats May Increase with Substitution

Suppose you pick up two protein bars at a store that use legumes or nuts instead of wheat flour or rice. One bar only has "carbohydrates" on the nutritional label, and the other also lists "sugars" and "dietary fiber."

The Tokyo Metropolitan Government Bureau of Social Welfare and Public Health explains that carbohydrates may be labeled as the sum of sugars and dietary fiber (if there is no sugar column, you cannot tell the sugar amount from the carbohydrate number alone). Also, Osaka Prefecture indicates that when listing the breakdown of carbohydrates, it is treated as listing both sugars and dietary fiber. If you want to compare sugars, products that list both are easier to choose.

The numbers for carbohydrates and fats vary by product depending on the ingredients used instead of grains. Even products labeled as grain-free have high-sugar or high-fat products, so compare the two columns side-by-side when choosing.

Perspective When Considering the Nutrients You Have Removed

Consumer Affairs Agency materials recommend choosing grain foods rich in dietary fiber. In a diet without grains, you need to consider how to take in the dietary fiber you were getting from grains through other foods.

I cannot definitively say whether you will lack nutrition because it is grain-free, or whether you have enough. It depends on what the person eats in place of the grains. Therefore, list your daily meals before and after removing grains, and compare the numbers for dietary fiber, carbohydrates, and fats. If you know what nutrients have decreased or increased, it will be easier to choose foods to supplement what is lacking. If you have an underlying condition and have received dietary instructions, please follow the instructions of your attending physician.

The Merits of Eliminating Wheat and Research on Whole Grains｜How Far Can Health Benefits Be Claimed?

We will organize whether eliminating wheat is beneficial and whether grains are bad for the body by separating cases for people with wheat allergies and those without. You will also learn about the results of two studies on whole grains and how to interpret them.

Meaning for People with Wheat Allergies

People who choose rice flour bread or rice flour snacks instead of wheat bread should not decide based on the words "rice flour" alone. Environmental Restoration and Conservation Agency materials explain that rice flour products may contain wheat protein (gluten), so checking the labeling is necessary. If you want to avoid wheat, it is recommended to look at both the raw material names and the allergen labeling, including for protein bars. If you are concerned about symptoms, do not remove, try, or reintroduce them based on self-judgment; consult a medical institution.

How Far Can Health Benefits Be Claimed for Those Without Allergies?

This article has not confirmed evidence that you will become healthy if you eliminate wheat or grains. Therefore, I will not make assertions about the health benefits of a grain-free diet for people without allergies. On the other hand, there are research reports that have investigated the amount of whole grain consumption and the likelihood of developing diseases. When considering whether to eliminate grains, it is a good idea to know those contents as well.

A Meta-Analysis Investigating Whole Grain Intake and Cardiovascular Disease Risk

A paper published on PubMed in 2016 is a meta-analysis that compiled and analyzed 45 prospective studies (64 reports). A prospective study is a study that follows people for a certain period to investigate their eating habits and subsequent diseases, and meta-analysis is a method of combining and recalculating multiple studies. Since the total number of subjects and their health status cannot be confirmed, it is unknown who this applies to.

In this study, the relationship between a 90g daily increase in whole grain intake and the relative risk of coronary heart disease and cardiovascular disease was investigated. The results were a relative risk of 0.81 for coronary heart disease and 0.78 for cardiovascular disease. The smaller the relative risk is than 1, the lower the likelihood of developing that disease. However, since this is a compilation of observed results, it cannot be said that whole grains are the cause.

Another Meta-Analysis Investigating Hypertension Risk (9 Studies)

Another paper published in a medical journal is a meta-analysis summarizing 9 prospective studies. This study investigated the relationship between whole grain intake and the risk of hypertension. The results showed that the high-intake group had a 26% lower risk of hypertension than the low-intake group, and the risk was 14% lower for every 90g increase in daily intake.

Since the subjects and conditions differ from study to study, the results cannot be simply compared. Nor can it be said that whole grains are the cause of lowering hypertension risk. Those considering a grain-free diet should also take into account that such reports exist and decide the range of grains to eliminate based on their own reasons for doing so.

Difference Between Refined Grains and Whole Grains

If you cannot find "wheat flour" or "whole wheat flour" in the ingredient list of a protein bar, it becomes easier to find products that do not use grains. In a grain-free diet, both are grains and are subjects for avoidance.

Whole grains use the entire grain, and refined grains refer to those with parts of the grain removed. Brown rice and whole wheat flour are examples of the former, and white rice and wheat flour are examples of the latter.

As stated in the Consumer Affairs Agency pamphlet, raw material names are written in descending order of the percentage of weight used. Looking at where labels such as "whole wheat" or "brown rice" are written, you can get an idea of how many grains are used in the product.

What Can and Cannot Be Said from Research

In the aforementioned studies, it is reported that there is an association where people with higher whole grain intake have lower risks of cardiovascular disease and hypertension.

However, both are summaries of studies that observed diet, and it cannot be said that whole grains caused the risk to decrease. Because the subjects and conditions differ from study to study, the results cannot be simply applied to yourself. Furthermore, it is not a study that investigated the grain-free diet itself.

Therefore, you cannot judge the pros and cons of grain-free based solely on these results. It is important to think about the balance of the entire diet, including the reason for avoiding grains and what to eat instead.

How Should You Read "Grain-Free" and "No Grains Used" on Packaging?

When you pick up a protein bar labeled "grain-free" or "no grains used," where in the ingredient list can you tell if grains are included? We will organize the order of raw material names, the position of allergy labels, and how to find grain-derived ingredients.

If You See "Grain-Free" or "No Grains Used" Labels, First Look at the Ingredient List

Even if "grain-free" or "no grains used" is written on the front of the package, the deciding factor is the ingredient list on the back. Whether grains are used can be determined by the names of the raw materials listed there.

The Consumer Affairs Agency's "Things You Should Know About Food Labeling" explains that the ingredients of processed foods are listed in descending order of the percentage of weight used, and raw material names and additives are listed separately.

However, even if a grain name is written near the end, it is still used, even if the amount is small. Read through to the very end of the list, including the additive section.

Where is the Allergy Label Located in the Ingredient Names?

If you are reading the ingredient list and there are parentheses immediately after the raw material name, that is the allergy label. The Consumer Affairs Agency's "Appendix: Labeling Regarding Foods Containing Allergens" states that allergen labeling should, in principle, be written in parentheses immediately after the raw material name or additive name. The way of writing is "Raw Material Name (contains ○○)" and for allergen-derived additives, in principle, "(derived from ○○)."

If it says "(contains wheat)," you know that wheat is used in that ingredient. On the other hand, as mentioned above, barley and rye are not subject to allergen labeling. Just because there is no mention of wheat in the parentheses does not mean that no grains are included. It is important to read the raw material names themselves.

Tips for Finding Grain-Derived Ingredients from Ingredient Names

When you want to avoid grains, pay attention not only to names like "rice," "wheat flour," "oats," and "corn," but also to processed forms like "rice flour," "whole flour," and "cornstarch." It is recommended to check ingredients containing the words "rice," "wheat," "flour," and "corn" one by one to see if they are grain-derived.

For protein bars, names that express texture like "puff," "crunch," and "flake" are also common. These indicate what the word that precedes them is made from. For example, "rice puff" is made from rice, and "soy puff" is made from soybeans. As mentioned above, legumes like soybeans are in a separate group from grains in food classification, so you can read them separately from grain names.

How to Choose Grain-Free Snacks and Commercial Protein Bars?

When choosing a grain-free protein bar, you will learn where to look at the top of the ingredient list, carbohydrates, sweeteners, and protein ingredients. How to find grain names is also introduced with actual examples of labeling.

Look at the Ingredients Listed at the Beginning

When you pick up a protein bar, try reading the ingredient list on the back from left to right. As mentioned above, ingredients are listed in descending order of weight percentage. If "soy puff" or "almond" is written at the beginning, legumes and nuts are the main components. If it's "rice puff," "oats," or "brown rice," grains are the main components.

However, it is not recommended to decide just by looking at the beginning. "Wheat flour" or "rice flour" may be written in small print in the latter half of the list, so read to the end. How to choose wheat-free products is introduced in Gluten-free protein bar recommendations | How to choose and points of caution, so please refer to that as well.

Sugar Content and Types of Sweeteners

If there is a carbohydrate column on the nutritional label, look at the value per bar. If there is no carbohydrate column and only total carbohydrates are listed, you cannot determine the sugar amount from that number alone, as mentioned above. In that case, check the ingredient list to see what is used for sweetness.

Names of sweeteners such as sugar, honey, syrup, and artificial sweeteners are written in the ingredient list. If a rice name is attached, such as "rice syrup" or "brown rice syrup," you can read that rice is used. It is recommended that those who want to limit sweetness and those who want to avoid grains should check both the numbers and the ingredient names.

Protein Origin (Milk, Soy, Peas, etc.)

Protein in protein bars is written in the ingredient list with names such as milk-derived "whey protein," "soy protein," and "pea protein." Soy and peas are legumes, which are a separate food group from grains in the composition table. People who want to avoid grains should start by using this naming as a guide when searching.

Conversely, ingredients with grain names attached, such as "wheat protein," "rice protein," and "oat protein," mean that grains are used. Also, people who do not tolerate milk or soy well should check the allergen labeling in the parentheses immediately after the raw material name before purchasing.

Comparison of Ingredients and Raw Materials Between Commercial Protein Bars and BRAIN PRO

You will learn the differences between the ingredient lists and nutritional labels of commercial protein bars and BRAIN PRO. We will list sugars, sweeteners, and allergens based on the stated facts.

Comparison Table of Commercial Bars and BRAIN PRO

Commercial protein bars have different ingredients and nutritional components depending on the product. When looking for grain-free products, it is important to confirm not only carbohydrates and protein, but also whether grain-derived ingredients are used.

Product	Content	Sugars	Artificial Sweeteners	White Sugar	Protein (Origin)
Calorie Mate Cheese Flavor	80g (4 bars)	40.7g	Not used	Used	8.4g / Soy/Wheat
Myprotein Layered Protein Bar Birthday Cake	60g	21g	Used (Sucralose)	Used	20g / Milk/Soy
Cream Genmai Bran Cacao	36g	17g	Not used	Used	5g / Soy
in Bar Protein Yogurt	37g	9.6g	Used (Sucralose)	Used	11g / Soy/Milk
BRAIN PRO	35g	4.9g	Not used	Not used	11.1g / Plant-based (Pea)

The numerical values for each product are based on the nutritional information displayed on each manufacturer's official website as of September 25, 2026. They may change due to product revisions.

The nutritional components of BRAIN PRO are 190kcal per 35g bar, 11.1g of protein, 13.5g of fat, and 0.4g of salt equivalent.

Let's Read BRAIN PRO's Ingredients

Let's consider a scenario where you are hungry in the afternoon and pick up a bar. BRAIN PRO's ingredient list begins in the order of almond paste, pea protein, almonds, and soy puffs. As mentioned above, ingredients are listed in descending order of usage amount. In other words, nuts and legumes are the main ingredients.

Pea protein is protein derived from peas, and soy puffs are ingredients derived from soybeans. Names of grains like rice, wheat, and oats are not listed in the ingredient list.

However, "Wheat/White Sugar Free" is a product claim. It is not an officially certified grain-free label. Accept the absence of grain names as a fact that can be confirmed in the ingredient list.

However, since it contains soybeans and almonds as raw materials, people who are allergic to these need to be careful.

Differences That Become Apparent When Placed Side-by-Side

Commercial protein bars include products that use grain flour or oats, and others that do not. You can grasp the differences by looking at the beginning of the ingredient list and the presence or absence of grain names. BRAIN PRO has ingredients centered on nuts and legumes, and no grain names are listed.

For those looking for snacks with no grain names in the ingredients, BRAIN PRO is recommended. It is also suitable for those who want to avoid wheat and white sugar. It has 4.9g of net carbs, and uses inulin syrup, agave syrup, and stevia for sweetness.

If you want to know more about how to read ingredients and the differences in sweeteners, it is also introduced in How to choose an additive-free protein bar? | Comparing ingredients, carbohydrates, and protein.

Frequently Asked Questions

If it says no grains used, does that mean it also contains no gluten?

If it means that no grains are used at all, then wheat is also not used, so gluten as an ingredient would not be included. This is because gluten is a wheat protein. However, the way "no grains used" is written and the scope vary by product. Before purchasing, check the ingredient list for wheat flour or wheat protein, and check the allergen labeling for wheat.

Summary

Grain-free is a way of eating that does not use all grains, including rice, wheat, barley, and corn. The scope avoided differs from gluten-free, which avoids wheat protein.

Don't decide based solely on words on the package; reading the grain names and allergen labels in the ingredient list yourself is the basis for choosing snacks.

It cannot be said that eliminating grains will make you healthy, and there are research reports investigating the amount of whole grain intake and the likelihood of developing disease. It is recommended to think about whether to eliminate grains based on your own reasons for doing so.

If you are looking for a snack with no grain names in the ingredient list, consider adding BRAIN PRO to your choices.