Is Spelt Gluten-free? We Have the Answer! - Little Helpers

TL;DR

Spelt is a type of wheat and therefore contains gluten. As a result, spelt is not gluten-free and should be avoided by individuals with celiac disease or gluten sensitivity.

Quick Tips

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Nutrient-rich: High in protein, fiber, vitamins, and minerals

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Lower gluten content: May be easier to digest for some people with mild gluten sensitivities

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Complex carbohydrates: Provides sustained energy and helps regulate blood sugar

# In This Article

3 sections

Quick navigation to each section of this article:

1 Benefits of Spelt

Nutrient-rich: High in protein, fiber, vitamins, and minerals

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2 Who should avoid Spelt

Individuals with celiac disease: Spelt contains gluten and is not safe for those with celiac disease.

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3 Gluten Free Alternatives

Here are five gluten-free alternatives to spelt:

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Benefits of Spelt

Benefits of Spelt
Nutrient-rich: High in protein, fiber, vitamins, and minerals
Lower gluten content: May be easier to digest for some people with mild gluten sensitivities
Complex carbohydrates: Provides sustained energy and helps regulate blood sugar
Heart-healthy: Contains niacin, which may help lower cholesterol levels
Antioxidants: Rich in compounds that help protect cells from oxidative stress
Digestive health: High fiber content supports gut health and regular bowel movements
Weight management: High fiber and protein content can increase feelings of fullness
May have lower phytic acid content: Potentially allowing for better mineral absorption
Reduces the risk of diabetes: Since it is high in fiber, it resuces the risk of diabetes or helps diabetic patients better manage their symptoms.
Reduce blood pressure: These grains have high dietary content helping in reducing blood pressure and hypertension. Remember that while spelt has many benefits, it’s not suitable for people with celiac disease or severe gluten intolerance, as it does contain gluten.

Who should avoid Spelt

Who should avoid Spelt
Individuals with celiac disease: Spelt contains gluten and is not safe for those with celiac disease.
People with non-celiac gluten sensitivity: Spelt may trigger symptoms in those sensitive to gluten.
Individuals with wheat allergies: Spelt is a type of wheat and may cause allergic reactions in wheat-allergic people.
Those following a gluten-free diet: Spelt is not suitable for strict gluten-free diets.
People with irritable bowel syndrome (IBS): Some individuals with IBS may find spelt difficult to digest.
Those with inflammatory bowel diseases: Spelt may exacerbate symptoms in some people with Crohn’s disease or ulcerative colitis.
Individuals on a low FODMAP diet: Spelt is high in FODMAPs and should be avoided during the elimination phase of this diet.
People with certain autoimmune conditions: Some autoimmune conditions may be aggravated by gluten-containing grains like spelt.Always consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have specific health concerns or conditions.

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Gluten Free Alternatives

Here are five gluten-free alternatives to spelt:

Gluten Free Alternatives
Quinoa- A nutrient-dense, protein-rich seed that cooks like a grain- Has a slightly nutty flavor and fluffy texture- Versatile for use in salads, side dishes, and baking
Buckwheat- Despite its name, it's not related to wheat and is gluten-free- Has a strong, earthy flavor and can be used in both savory and sweet dishes- Often used to make soba noodles, pancakes, and porridge
Amaranth- Tiny, protein-packed seeds with a nutty, slightly peppery flavor- Can be popped like popcorn, cooked as a porridge, or used in baking- High in fiber and minerals like iron and magnesium
Teff- A tiny grain native to Ethiopia with a mild, nutty flavor- Nutrient-dense and high in protein and fiber- Can be used to make porridge, added to baked goods, or used as a thickener
Sorghum- A cereal grain with a mild, sweet flavor- Can be used as a whole grain or ground into flour for baking- Popular in gluten-free brewing and can be popped like popcornThese alternatives offer a range of flavors, textures, and nutritional benefits while remaining gluten-free, making them suitable for those with celiac disease or gluten sensitivities.

Health Information

? Frequently Asked Questions

3 questions

1 Is spelt ok for gluten sensitivity?

Spelt is an ancient grain related to wheat. While it does contain gluten, some people with mild gluten sensitivity report being able to tolerate spelt better than modern wheat. However, spelt is not safe for people with celiac disease or severe gluten intolerance. It's best to consult with a doctor or nutritionist before introducing spelt if you have any form of gluten sensitivity.

2 Is spelt an inflammatory food?

Spelt is generally not considered an inflammatory food for most people. In fact, it is often regarded as a healthier alternative to modern wheat due to its nutritional profile. However, as a type of wheat, spelt does contain gluten, which can cause inflammation in individuals with celiac disease or gluten sensitivity. For those without gluten-related issues, spelt is typically well-tolerated and may even have anti-inflammatory properties due to its fiber and antioxidant content.

3 Is spelt easier to digest than wheat?

Spelt is often considered easier to digest than wheat for some people. This is partly due to its lower gluten content compared to modern wheat varieties. Additionally, spelt contains more protein and fiber, which can aid in digestion. However, individuals with celiac disease or gluten sensitivity should still avoid spelt, as it does contain gluten.

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Our Expert

Drs. Ilse van Asperen

Orthomolecular Therapist, Nutritional Coach & Professional Editor

Drs. Ilse van Asperen is a medical doctor specialising in orthomolecular therapy and nutritional coaching. With a background in public and clinical health research and management, she focuses on addressing the root causes of health issues through diet, gut health, and stress reduction. As a professional editor for Little Helpers, she reviews all gluten-free content to ensure accuracy, safety, and scientific credibility. Read more on Drs. Ilse van Asperen's own website

Our Sources

The information on this page is based on reputable health and nutrition organisations, ensuring accuracy and reliability for anyone following a gluten-free diet. For further details, see the sources below.

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