Is Spelt Gluten-Free – Unraveling the Mystery Behind This Ancient Grain

Is Spelt Gluten-Free?

Spelt is a type of ancient grain that has gained popularity in recent years due to its unique nutty flavor and potential health benefits. However, if you are following a gluten-free diet, you may be wondering if spelt is safe for consumption.

Gluten is a protein found in wheat, barley, and rye, and it can cause digestive problems and other health issues for those with gluten sensitivity or celiac disease. While spelt is related to wheat and contains gluten, its gluten composition is different and may be better tolerated by some individuals.

It’s important to note that spelt is not considered gluten-free and should be avoided by individuals with celiac disease or a gluten intolerance. However, some people with wheat sensitivity or milder gluten sensitivity may find that they can tolerate spelt in small amounts.

If you are unsure about whether you can include spelt in your gluten-free diet, it is always best to consult with a healthcare professional or registered dietitian who can provide personalized advice based on your specific dietary needs and health goals.

How much gluten does it contain?

Spelt is not gluten-free. It does contain gluten, although in different proportions compared to other wheat varieties. The gluten content in spelt is generally lower than in common wheat, but it still may cause problems for people with gluten intolerance or celiac disease.

A study published in the Journal of Agricultural and Food Chemistry found that the gluten content in spelt flour ranged from 0.71% to 3.02%. This is significantly lower than the gluten content in common wheat, which typically ranges from 10% to 14%. However, it is important to note that even small amounts of gluten can trigger a reaction in individuals with gluten sensitivity.

Wheat Variety Gluten Content
Spelt 0.71% to 3.02%
Common Wheat 10% to 14%

It’s worth mentioning that the gluten content in spelt can vary depending on various factors, such as growing conditions and processing methods. Therefore, individuals with gluten sensitivity or celiac disease should exercise caution when consuming products made with spelt and consider consulting with a healthcare professional.

What about wheat allergy?

What about wheat allergy?

If you have a wheat allergy, consuming spelt can cause allergic reactions. Wheat allergy is different from gluten intolerance or celiac disease. It is an immune system response to proteins found in wheat, such as gluten. Some common symptoms of wheat allergy include hives, itching, swelling, difficulty breathing, and digestive issues.

Individuals with wheat allergy should avoid consuming spelt, as it contains gluten proteins that can trigger allergic reactions. It is important to read ingredient labels carefully, as spelt is often found in bread, pasta, baked goods, and other processed foods.

If you suspect you have a wheat allergy, it is recommended to consult with a healthcare professional for testing and diagnosis. They can provide guidance on managing your allergy and help you find suitable alternatives to wheat and spelt.

Important note: Spelt is not safe for individuals with celiac disease, gluten intolerance, or wheat allergy. It is essential to choose gluten-free options if you have any of these conditions.



Spelt is a highly nutritious grain that is packed with essential nutrients. It is a good source of protein, providing all of the essential amino acids that our bodies need. It contains vitamins B1, B2, B3, B6, and E, which are important for maintaining overall health.

In addition to vitamins, spelt is also rich in minerals such as iron, magnesium, phosphorus, and zinc. These minerals are important for a variety of functions in the body, including maintaining healthy bones and teeth, aiding in digestion, and supporting the immune system.

Spelt is also an excellent source of dietary fiber. Fiber is important for maintaining a healthy digestive system and can help prevent constipation. It also helps regulate blood sugar levels and can assist in maintaining a healthy weight.

Furthermore, spelt contains a range of beneficial antioxidants, including phenolic compounds and flavonoids. These antioxidants help to protect the body against oxidative stress and inflammation, which are linked to a variety of chronic diseases.

Overall, spelt is a nutrient-dense grain that offers a wide range of health benefits. Whether you follow a gluten-free diet or not, incorporating spelt into your diet can help ensure that you are getting the essential nutrients your body needs.

Essential Diet & Nutrition Insights