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

TL;DR

Ancient grains is a broad category that includes both gluten-containing and gluten-free grains. While some ancient grains like quinoa, amaranth, and teff are naturally gluten-free, others such as spelt, kamut, and einkorn contain gluten.

Quick Tips

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Higher nutrient content: Many ancient grains are rich in vitamins, minerals, and antioxidants

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Increased fiber: They often contain more dietary fiber than modern refined grains

3
Better protein quality: Some ancient grains have a more complete amino acid profile

# In This Article

3 sections

Quick navigation to each section of this article:

1 Benefits of Ancient Grains

Higher nutrient content: Many ancient grains are rich in vitamins, minerals, and antioxidants

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2 Who should avoid Ancient Grains

Celiac disease patients: Many ancient grains (like spelt, kamut, and farro) contain gluten and should be avoided by those with celiac disease.

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3 Gluten Free Alternatives

Here are five gluten-free alternatives to Ancient Grains, along with short descriptions for each:

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Benefits of Ancient Grains

Benefits of Ancient Grains
Higher nutrient content: Many ancient grains are rich in vitamins, minerals, and antioxidants
Increased fiber: They often contain more dietary fiber than modern refined grains
Better protein quality: Some ancient grains have a more complete amino acid profile
Lower glycemic index: They typically cause a slower, more stable rise in blood sugar levels
Gluten-free options: Many ancient grains are naturally gluten-free, suitable for those with celiac disease or gluten sensitivity
Heart health: Some ancient grains may help reduce cholesterol levels and lower the risk of heart disease
Weight management: The high fiber and protein content can promote feelings of fullness and aid in weight control
Digestive health: The fiber in ancient grains supports a healthy gut microbiome
Reduced inflammation: Some ancient grains have anti-inflammatory properties
Better blood sugar control: They may help improve insulin sensitivity and reduce the risk of type 2 diabetes
Antioxidant properties: Many ancient grains are rich in antioxidants that protect cells from damage
Improved bone health: Some ancient grains are good sources of minerals important for bone health, like calcium and magnesium
Supports brain function: Certain ancient grains contain nutrients that may support cognitive function and brain health

Who should avoid Ancient Grains

Who should avoid Ancient Grains
Celiac disease patients: Many ancient grains (like spelt, kamut, and farro) contain gluten and should be avoided by those with celiac disease.
Gluten-sensitive individuals: People with non-celiac gluten sensitivity may need to avoid gluten-containing ancient grains.
Those with grain allergies: Individuals allergic to specific grains should avoid those particular ancient grains.
People on low-carb diets: Ancient grains are high in carbohydrates and may not fit into very low-carb eating plans.
Individuals with certain digestive disorders: Some people with IBS or other digestive issues may have trouble digesting certain grains.
Those with diabetes (in some cases): Some ancient grains have a high glycemic index and may need to be limited for blood sugar management.
People with specific grain intolerances: Some may have intolerances to specific ancient grains and should avoid those.
Individuals on a Paleo diet: This diet typically excludes all grains, including ancient ones.
Those with phytic acid sensitivities: Ancient grains contain phytic acid, which can interfere with mineral absorption in sensitive individuals.
People with certain autoimmune conditions: Some autoimmune protocols recommend avoiding grains altogether.Always consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have health concerns or dietary restrictions.

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Gluten Free Alternatives

Here are five gluten-free alternatives to Ancient Grains, along with short descriptions for each:

Gluten Free Alternatives
Quinoa: A nutrient-dense seed that's high in protein and fiber. It has a slightly nutty flavor and can be used in place of rice or couscous in many dishes.
Amaranth: A tiny, protein-rich seed with a peppery taste. It can be popped like popcorn, cooked into porridge, or ground into flour for baking.
Buckwheat: Despite its name, buckwheat is not related to wheat and is gluten-free. It has a robust, earthy flavor and can be used in various forms, from groats to flour.
Millet: A small, round grain with a mild, slightly sweet flavor. It's versatile and can be used in both savory and sweet dishes, as well as ground into flour.
Teff: A tiny grain native to Ethiopia, teff is packed with nutrients and has a mild, nutty flavor. It can be cooked whole or ground into flour for baking, especially in traditional injera bread.These alternatives offer diverse flavors, textures, and nutritional profiles while remaining gluten-free, making them suitable for those with celiac disease or gluten sensitivity.

Health Information

? Frequently Asked Questions

4 questions

1 Which grain is gluten-free?

Rice is a gluten-free grain. Corn is also gluten-free. Quinoa, despite not being a true grain, is considered a gluten-free grain alternative. Oats are naturally gluten-free, but may be contaminated during processing, so certified gluten-free oats should be chosen.

2 Can celiacs eat einkorn?

Einkorn is an ancient wheat variety that contains gluten. While some people with celiac disease or gluten sensitivity report tolerating einkorn better than modern wheat, it is still not considered safe for those with celiac disease. The gluten in einkorn can still trigger an autoimmune response in celiacs. Therefore, individuals with celiac disease should avoid einkorn and consult with their healthcare provider before considering its consumption.

3 Was ancient bread gluten-free?

Ancient bread was not necessarily gluten-free. Many ancient grains like wheat, barley, and rye contained gluten. However, some ancient breads made from naturally gluten-free grains like millet or sorghum would have been gluten-free. The concept of "gluten-free" as we know it today didn't exist in ancient times.

4 Is Costco ancient grains Granola gluten-free?

Costco's Ancient Grains Granola is not gluten-free. It contains ingredients like rolled oats and barley, which contain gluten. This product is not suitable for those with celiac disease or gluten sensitivity. Consumers looking for gluten-free options should choose specifically labeled gluten-free granolas instead.

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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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