Spelt – A Nutritious Ancient Grain That Benefits Your Health in Surprising Ways

What Is Spelt, and Is It Good for You?

Spelt is an ancient grain that has gained popularity in recent years due to its numerous health benefits. It is a distant relative of wheat and is known for its nutty flavor and chewy texture. Spelt is a whole grain, which means it contains all parts of the grain, including the bran, germ, and endosperm. This gives spelt a higher nutrient content compared to refined grains, which have had the bran and germ removed.

One of the reasons why spelt is considered beneficial for health is its high fiber content. Fiber is essential for maintaining a healthy digestive system and can help prevent constipation. Additionally, spelt contains a variety of vitamins and minerals, including iron, magnesium, and zinc. These nutrients play important roles in maintaining overall health and can support energy production, immune function, and bone health.

Another benefit of spelt is its higher protein content compared to other grains. Protein is an essential macronutrient that is needed for muscle growth and repair, as well as for the production of enzymes and hormones. Including spelt in your diet can help increase your protein intake and provide a more complete amino acid profile.

Overall, spelt is a nutritious grain that can be a healthy addition to your diet. However, it is worth noting that spelt does contain gluten, so it is not suitable for those with celiac disease or gluten intolerance. If you are considering adding spelt to your diet, it is always best to consult with a healthcare professional or registered dietitian to determine if it is appropriate for your specific dietary needs and health goals.

Gluten intolerance and wheat allergy

Gluten intolerance and wheat allergy

Gluten intolerance, also known as celiac disease, is an autoimmune disorder that affects the small intestine. People with gluten intolerance cannot tolerate gluten, a protein found in wheat, barley, and rye. When someone with gluten intolerance consumes foods containing gluten, their immune system reacts, damaging the lining of the small intestine. This can lead to various symptoms such as abdominal pain, diarrhea, bloating, and fatigue.

Wheat allergy, on the other hand, is an allergic reaction to proteins found in wheat. This is different from gluten intolerance or celiac disease, although some symptoms may overlap. People with wheat allergy may experience symptoms such as hives, itching, swelling, difficulty breathing, or digestive issues when they consume wheat or wheat-based products.

Both gluten intolerance and wheat allergy require strict avoidance of wheat and gluten-containing foods. This can be particularly challenging as wheat is a common ingredient in many processed foods. Therefore, individuals with these conditions often need to carefully read food labels and opt for gluten-free alternatives.

Avoiding wheat or gluten can be challenging, but fortunately, there are many gluten-free grains and alternatives available. Spelt, although related to wheat, is often tolerated by some individuals with gluten intolerance or wheat allergy. However, it is essential to consult a healthcare provider before incorporating spelt into the diet to ensure it is suitable for individual needs.

In summary, gluten intolerance and wheat allergy are two different conditions that require individuals to avoid wheat and gluten-containing foods. Spelt may be tolerated by some individuals but should be used with caution. It is vital for those with these conditions to work closely with healthcare professionals to ensure they are following a safe and appropriate diet.

Phytic acid

Phytic acid is a natural compound found in grains and seeds, including spelt. It is known as an antinutrient because it can bind to minerals, such as zinc, iron, and calcium, making them less available for absorption in the body. This can potentially lead to mineral deficiencies if consumed in large amounts or if your diet relies heavily on foods high in phytic acid.

However, it’s important to note that phytic acid is not all bad. It also has some potential health benefits. For example, it has been studied for its antioxidant properties and its ability to reduce the risk of certain diseases, such as cancer. Additionally, phytic acid may have anti-inflammatory effects and could potentially help in reducing the risk of osteoporosis.

In order to minimize the negative effects of phytic acid, there are a few steps you can take. Soaking or fermenting grains and seeds can help reduce their phytic acid content. This is because these processes help to break down phytic acid, making the minerals more available for absorption. Another option is to consume foods high in vitamin C alongside foods that are high in phytic acid. Vitamin C can enhance the absorption of minerals, counteracting the effects of phytic acid.

High Phytic Acid Foods Vitamin C-Rich Foods
Spelt Oranges
Rye Strawberries
Barley Kiwi
Quinoa Bell peppers
Brown rice Papaya

It’s also worth noting that phytic acid content can vary depending on the processing or cooking methods. For example, soaking, sprouting, or fermenting grains and seeds can help to decrease the phytic acid levels. Additionally, cooking methods such as boiling or roasting can also reduce the phytic acid content of foods.

In conclusion, phytic acid is a natural compound found in grains and seeds, including spelt. While it can bind to minerals and potentially lead to mineral deficiencies, it also has some health benefits. By adopting certain preparation methods and consuming vitamin C-rich foods, you can minimize the negative effects of phytic acid and still enjoy the nutritional benefits of spelt and other high phytic acid foods.



Lectins are a type of proteins that are found in many different foods, including spelt. They are commonly found in legumes, whole grains, and some vegetables. Lectins act as a defense mechanism for plants, helping to protect them against predators, insects, and other threats.

However, some research suggests that lectins may have negative effects on human health. They have been shown to interfere with the absorption of certain nutrients in the intestines and may contribute to intestinal inflammation. Lectins may also bind to the lining of the gut and disrupt the balance of gut bacteria.

While lectins can cause digestive issues for some individuals, it’s important to note that the effects can vary from person to person. Some people may be more sensitive to lectins and may experience symptoms like bloating, gas, and diarrhea after consuming foods rich in lectins.

Despite the potential drawbacks, lectins are not inherently bad for you. In fact, they also have some beneficial properties. For example, lectins may have anti-inflammatory and antioxidant effects in the body. They may also help to regulate blood sugar levels and support overall gut health.

If you are concerned about consuming lectins, there are ways to reduce your exposure. Soaking, cooking, and fermenting foods that are high in lectins can help to break down and reduce their levels. Additionally, opting for variety in your diet and not relying heavily on one particular food can help to minimize any potential negative effects.

Lectin-Rich Foods Lectin-Reducing Methods
Legumes (beans, lentils, peas) Soaking, cooking, and fermenting
Whole grains (including spelt) Soaking, sprouting, and cooking
Some vegetables (tomatoes, potatoes) Cooking and peeling

In conclusion, lectins are proteins found in various foods, including spelt. While they may have some negative effects on digestive health, they also have beneficial properties. Moderation and variety in your diet can help to minimize any potential issues associated with lectin consumption.

Essential Diet & Nutrition Insights