In recent years, ancient grains such as farro  have gained significant popularity, primarily due to their impressive nutrient density and remarkable culinary adaptability. This grain is not only rich in history, being one of the oldest cultivated grains globally, but it also boasts a delightful nutty flavor and a rice-like texture. Packed with dietary fiber and an array of essential nutrients, farro stands out as a wholesome choice for many. Interestingly, the designation of “farro” encompasses various ancient wheat species, including emmer and einkorn. While individuals adhering to a gluten-free lifestyle are typically cautious about consuming products derived from gluten-containing grains such as wheat, barley, and rye, farro is often less recognized as a wheat product. This can lead to some confusion regarding its gluten content.

This article delves into the question of whether farro contains gluten and explores its safety for those with gluten allergies or intolerances.

Farro and Its Gluten Content

Farro, being a variety of wheat, inherently contains gluten, similar to all other wheat-based products. Therefore, individuals with specific health conditions requiring a stringent gluten-free diet, such as celiac disease, must steer clear of farro. It’s important to note that farro includes three distinct hulled wheat species: einkorn, spelt, and emmer. When shopping or dining out, be aware that these varieties are not gluten-free either. In addition to farro, other gluten-containing grains derived from wheat include durum, triticale, bulgur, freekeh, and kamut. Those adhering to a strict gluten-free diet should avoid all of these grains as well. Given that farro is a wheat product, it is crucial for anyone on a gluten-free regimen to eliminate it from their meals.

Farro Offers a Unique Gluten Structure Compared to Common Wheat

Though closely related, farro presents a distinct gluten composition compared to common wheat, which may render it a more tolerable option for individuals suffering from gluten intolerance. This unique structure can allow some people with gluten sensitivity to consume small quantities of farro without triggering the adverse symptoms typically associated with other forms of wheat.

However, it is essential to recognize that individual tolerance levels among those with gluten intolerance can vary significantly. For individuals diagnosed with celiac disease, it is crucial to completely eliminate all sources of gluten from their diet, including farro. In contrast, milder conditions such as non-celiac gluten sensitivity may not necessitate total avoidance of gluten. Instead, such conditions can often be managed effectively with a low or reduced gluten intake. The specific amount of gluten one can tolerate is largely contingent upon the severity of their sensitivity. Therefore, if you suspect you have a gluten intolerance and are considering adding farro to your meals, it’s advisable to consult with your healthcare provider prior to making any changes to your diet.

In summary, farro's distinctive gluten structure may allow some individuals with gluten sensitivity to enjoy it without experiencing negative side effects, making it a potential alternative for those seeking variety in their dietary choices.

The Bottom Line

Farro, a highly nutritious and increasingly popular ancient grain, is known for its rich flavor and wholesome properties. However, it is essential to note that since farro is derived from wheat, it contains gluten, making it unsuitable for individuals adhering to a strict gluten-free diet. For those who experience milder forms of gluten intolerance, such as some individuals in Canada or Australia, farro may be more tolerable due to its unique gluten structure, which differs from that found in modern wheat. If you are following a low-gluten diet for health reasons, particularly in regions like India or Japan where dietary preferences may vary, it is advisable to consult your healthcare provider prior to incorporating farro into your meals.