Is Spelt Gluten Free? Everything You Need to Know About This Ancient Grain

Spelt has experienced a remarkable resurgence in popularity among health-conscious consumers seeking alternatives to modern wheat. This ancient grain, scientifically known as Triticum spelta, has been cultivated for thousands of years and is often marketed as a healthier option compared to conventional wheat.

With the growing awareness of gluten-related health issues and the increasing number of people adopting gluten-free diets, many wonder whether spelt can be safely included in their meal plans. The answer may surprise you and is crucial for anyone dealing with celiac disease, gluten sensitivity, or wheat allergies.

In this comprehensive guide, we’ll explore the gluten status of spelt, examine its nutritional profile, discuss who should avoid it, and provide suitable alternatives for those following a gluten-free lifestyle.

Understanding Spelt: An Ancient Grain with Modern Appeal

Spelt is a heritage wheat variety that predates modern wheat by thousands of years. Unlike many contemporary grains that have been extensively hybridized and modified, spelt has remained relatively unchanged throughout history. This grain is often grown using organic farming methods and has maintained its original genetic makeup.

Ancient grains like spelt have gained popularity because they’re perceived as being more natural and potentially easier to digest than their modern counterparts. However, this perception doesn’t necessarily mean they’re suitable for everyone, particularly those who need to avoid gluten.

The Definitive Answer: Does Spelt Contain Gluten?

No, spelt is not gluten-free. Despite its ancient origins and perceived health benefits, spelt is a type of wheat and therefore contains gluten.

Gluten is a family of proteins found in wheat, barley, and rye. In wheat varieties like spelt, these proteins help dough maintain its elasticity and give bread its characteristic chewy texture. Gluten acts as a binding agent that holds baked goods together and contributes to their structure.

Because spelt is fundamentally a wheat variety, anyone who needs to avoid gluten should not consume spelt or any products made from it.

How Much Gluten Does Spelt Actually Contain?

There’s a common misconception that ancient wheat varieties like spelt contain less gluten than modern wheat. Unfortunately, scientific research contradicts this belief.

Studies comparing the gluten content of spelt and common wheat have found that spelt actually contains similar or even slightly higher levels of gluten than regular wheat. This makes spelt just as problematic for individuals with gluten-related disorders as any other wheat variety.

Research examining immune responses has also shown that spelt can trigger reactions in people with celiac disease that are comparable to or even stronger than those caused by common wheat. This finding is particularly important because it dispels the myth that ancient grains are safer alternatives for those with gluten sensitivities.

Who Should Avoid Spelt?

People with Celiac Disease

If you have celiac disease, you must completely avoid spelt. Celiac disease is an autoimmune condition where consuming gluten triggers an immune response that damages the lining of the small intestine. This damage interferes with nutrient absorption and can lead to serious health complications if left unmanaged.

For people with celiac disease, even small amounts of gluten can cause harm. Since spelt contains substantial amounts of gluten, it poses the same risks as regular wheat and must be eliminated from the diet entirely.

Those with Non-Celiac Gluten Sensitivity

Non-celiac gluten sensitivity is a condition where individuals experience adverse symptoms after consuming gluten, despite not having celiac disease. Symptoms may include bloating, abdominal pain, headaches, fatigue, and brain fog.

If you’ve been diagnosed with non-celiac gluten sensitivity or suspect you have it, spelt should be avoided just like any other gluten-containing grain. The gluten proteins in spelt can trigger the same uncomfortable symptoms as those in regular wheat.

Individuals with Wheat Allergies

The situation is more nuanced for people with wheat allergies. Some individuals with wheat allergies may tolerate spelt, as research suggests that approximately 70% of people allergic to common wheat don’t show allergic reactions to spelt.

However, this doesn’t mean spelt is automatically safe if you have a wheat allergy. Before trying spelt, it’s essential to consult with your healthcare provider or allergist. They may recommend supervised testing to determine whether spelt is a safe alternative for you specifically.

The Nutritional Benefits of Spelt for Those Who Can Eat It

If you don’t have celiac disease, gluten sensitivity, or a wheat allergy, spelt can be a nutritious addition to your diet. In fact, it offers several advantages over common wheat.

Rich in Antioxidants

One of spelt’s standout features is its impressive antioxidant content. Research shows that spelt contains approximately 50% more phenolic antioxidants per gram compared to modern wheat varieties.

These antioxidants possess anti-inflammatory properties and have been shown in laboratory studies to protect cells in the brain, liver, and heart. They may also offer benefits related to diabetes management, cancer prevention, and antimicrobial activity.

Excellent Nutritional Profile

Spelt provides a well-rounded nutritional package. A half-cup (100-gram) serving of cooked spelt offers:

• Calories: 127
• Protein: 6 grams
• Fat: 1 gram
• Carbohydrates: 26 grams
• Fiber: 4 grams

This makes spelt an excellent source of whole grain carbohydrates, dietary fiber, and plant-based protein. The high fiber content supports digestive health, helps maintain stable blood sugar levels, and promotes feelings of fullness.

Versatility in Cooking

Spelt is available in various forms, making it easy to incorporate into your diet. You can purchase whole spelt berries to cook as a side dish or add to soups and salads. Spelt flour can replace regular wheat flour in many recipes, including bread, muffins, pancakes, and pasta.

Many health food stores now carry spelt-based products like pasta, cereals, and baking mixes, offering convenient options for those looking to diversify their grain intake.

Best Gluten-Free Alternatives to Spelt

If you need to follow a gluten-free diet, several nutritious grains can serve as excellent substitutes for spelt:

Quinoa

This protein-rich pseudocereal is completely gluten-free and contains all nine essential amino acids, making it a complete protein source. Quinoa has a mild, slightly nutty flavor and can be used in both savory and sweet dishes.

Amaranth

Another ancient pseudocereal, amaranth is gluten-free and packed with protein, fiber, and micronutrients. It has a slightly earthy, peppery flavor and becomes creamy when cooked, making it perfect for porridge or as a rice alternative.

Buckwheat

Despite its name, buckwheat isn’t related to wheat and is naturally gluten-free. It has a distinctive, hearty flavor and is commonly used to make pancakes, noodles, and porridge. Buckwheat is rich in antioxidants and minerals.

Millet

This small, round grain is mild in flavor and highly versatile. Millet is gluten-free, easy to digest, and provides good amounts of magnesium, phosphorus, and B vitamins. It can be used in pilafs, porridge, or baked goods.

Sorghum

A gluten-free whole grain with a mild, slightly sweet flavor, sorghum can be popped like popcorn, cooked whole as a side dish, or ground into flour for baking. It’s rich in antioxidants and fiber.

Rice

All varieties of rice—white, brown, black, red, and wild rice—are naturally gluten-free. Rice is widely available, affordable, and can be used in countless dishes from around the world.

Corn

Corn and corn-based products like cornmeal, polenta, and corn flour are gluten-free alternatives that work well in many recipes. Corn offers versatility and is rich in fiber and antioxidants.

Important Shopping Tips for Gluten-Free Grains

When purchasing gluten-free grains, it’s crucial to look for products certified as gluten-free. Even naturally gluten-free grains can become contaminated with wheat, barley, or rye during growing, harvesting, transportation, or processing.

Cross-contamination is a serious concern for people with celiac disease, as even trace amounts of gluten can trigger an immune response. Products with gluten-free certification have been tested and verified to contain less than 20 parts per million of gluten, which is the threshold considered safe for most people with celiac disease.

Reading Labels and Identifying Spelt in Products

Spelt may appear on ingredient labels under various names, including:

• Spelt
• Spelt flour
• Triticum spelta
• Dinkel (German name for spelt)
• Farro grande (though this term can be confusing as it sometimes refers to emmer wheat)

Always read ingredient labels carefully, especially on bread, pasta, cereals, and baked goods. When dining out, ask about ingredients if menu items aren’t clearly labeled, as spelt is sometimes used as a specialty flour in artisanal bakeries and restaurants.

Common Myths About Spelt and Gluten

Myth 1: Ancient Grains Are Lower in Gluten

As discussed earlier, research has shown that spelt contains similar or even slightly higher amounts of gluten compared to modern wheat. The age of a grain variety doesn’t determine its gluten content.

Myth 2: Spelt Is Easier to Digest Than Regular Wheat

Some people report that spelt is easier to digest than common wheat. While individual experiences may vary, there’s no scientific evidence that spelt is inherently more digestible for people with gluten-related disorders. For those with celiac disease or gluten sensitivity, spelt is just as problematic as regular wheat.

Myth 3: Soaking or Fermenting Spelt Removes Gluten

While traditional preparation methods like soaking and fermenting grains may break down some gluten proteins and make them easier to digest for some people, these processes don’t eliminate gluten entirely. Spelt prepared using these methods is still unsafe for people with celiac disease or severe gluten sensitivity.

When to Consult a Healthcare Professional

If you’re experiencing symptoms that you suspect may be related to gluten consumption, it’s important to consult with a healthcare provider before making significant dietary changes. Self-diagnosing and eliminating gluten without proper testing can make it more difficult to accurately diagnose celiac disease later.

Your doctor may recommend:

• Blood tests to screen for celiac disease antibodies
• An endoscopy with biopsy to confirm celiac disease
• Allergy testing to identify wheat or other food allergies
• A supervised elimination diet to determine food sensitivities
• Consultation with a registered dietitian who specializes in gluten-free diets

If you have a wheat allergy and are considering trying spelt, discuss this with your allergist before doing so. They can help you determine whether spelt is a safe option for you and may conduct testing under medical supervision.

Living Successfully on a Gluten-Free Diet

If you need to avoid spelt and other gluten-containing grains, the good news is that following a gluten-free diet has never been easier. The availability of gluten-free products has expanded dramatically in recent years, and many restaurants now offer gluten-free menu options.

Tips for success include:

• Focus on naturally gluten-free whole foods like fruits, vegetables, legumes, nuts, seeds, meat, fish, eggs, and dairy
• Experiment with different gluten-free grains to add variety to your diet
• Learn to read labels carefully and identify hidden sources of gluten
• Connect with others following a gluten-free diet through support groups or online communities
• Work with a registered dietitian to ensure you’re meeting all your nutritional needs
• Plan ahead when traveling or dining out

The Bottom Line

Spelt is not gluten-free. As a variety of wheat, it contains gluten and must be avoided by anyone with celiac disease, non-celiac gluten sensitivity, or in many cases, wheat allergies.

The misconception that ancient grains like spelt are lower in gluten or safer for people with gluten-related conditions is not supported by scientific evidence. In fact, research shows that spelt contains comparable or even slightly higher amounts of gluten than modern wheat varieties.

However, for individuals who don’t need to follow a gluten-free diet, spelt can be a nutritious choice. Its higher antioxidant content and rich nutritional profile make it a worthy alternative to regular wheat in a varied, balanced diet.

If you must avoid gluten, numerous naturally gluten-free grains like quinoa, amaranth, buckwheat, millet, sorghum, rice, and corn offer excellent alternatives. Always choose certified gluten-free products to minimize the risk of cross-contamination.

When in doubt about whether spelt or any other grain is appropriate for your dietary needs, consult with your healthcare provider or a registered dietitian. They can provide personalized guidance based on your specific health situation and help you navigate your dietary choices safely and successfully.

Sources:

• PubMed Central – National Institutes of Health
• FoodData Central – USDA
• ScienceDirect
• Celiac Disease Foundation
• Mayo Clinic