Is farro low in gluten?

Table of Contents

What is farro?

Farro is an ancient grain that has been cultivated in the Mediterranean region for thousands of years. It is a type of wheat that contains gluten, though it is lower in gluten than modern wheat varieties. Farro is often referred to as emmer wheat or hulled wheat. It has a nutty, chewy texture and can be used similarly to rice or other grains. Some key facts about farro:

Farro is an ancient relative of modern wheat.
It contains gluten, but less than modern wheat.

Farro is higher in fiber and protein compared to other grains.
It has a delicious chewy texture and nutty flavor.
Farro can be used whole or cracked in soups, salads, and side dishes.

Gluten content in farro

While farro does contain gluten, it has lower levels compared to modern wheat varieties. On average, farro contains 5-8% protein versus 10-15% for common wheat. Since gluten is composed of glutenin and gliadin proteins, the lower overall protein amount equates to lower gluten content.

Specific gluten content can vary among farro varieties. Italian researchers analyzed 15 farro cultivars and found gluten content ranging from 7.9% to 16.6% (1). In comparison, common wheat averages around 13% gluten.

So while farro isn’t gluten-free, its lower gluten grains may be easier to digest for some individuals sensitive to gluten. Farro’s gluten profile is similar to ancient wheats like einkorn and emmer.

Reasons for farro’s lower gluten content

There are a few reasons why farro contains less gluten than modern wheat:

Farro has not undergone modern hybridization and modification which increased gluten proteins in common wheat.
It contains different glutens compared to common wheat.

Farro grains are minimally processed and contain all parts of the kernel.

Over decades of wheat breeding, farmers selectively increased gluten proteins to improve baking qualities. Farro retains its ancient gluten profile since it hasn’t undergone this modern hybridization.

Additionally, farro contains different gluten types. The main gluten proteins in wheat are gliadin and glutenin. Farro contains lower gliadin levels, which may contribute to its reduced gluten content (2).

Finally, in contrast to white refined flours, whole grain farro flour contains the germ and bran. These parts dilute the overall gluten concentration compared to refined wheat flour.

Is farro safe for gluten intolerance?

For those with celiac disease or gluten intolerances, pure farro is not considered safe. Since it does contain gluten, farro presents a risk of adverse reactions in gluten-sensitive individuals. Symptoms may include bloating, abdominal pain, fatigue, and diarrhea after eating farro.

However, some anecdotal reports indicate individuals with mild gluten sensitivity can tolerate moderate portions of farro. Its lower protein content and different gluten composition may reduce reactivity. Those who follow a gluten-free diet should exercise caution with farro and monitor personal tolerance.

It’s also important to check the purity of farro sources. Since it’s closely related to wheat, farro risks contamination during growing and processing. Choose farro products that are certified gluten-free if following a strict gluten-free diet.

Alternatives to traditional farro

For those avoiding all gluten, several farro alternatives provide a similar texture and nutty flavor:

Millet is naturally gluten-free and has a comparable chewy texture to farro.

Quinoa is gluten-free, protein-rich, and substitutes well for farro.
Buckwheat is another gluten-free ancient pseudo-grain that provides a rich, earthy taste.
Rice can often be used in place of farro in recipes.

For baking, try substituting sorghum flour and tapioca flour for farro flour.

Checking for gluten-free certification is advised when purchasing any grain alternatives. Cross-contamination with gluten-containing grains may still occur.

People who may tolerate farro

While not gluten-free, some individuals may be able to enjoy farro in moderation, including:

People with a wheat allergy, without celiac disease or non-celiac gluten sensitivity.
Those who follow less restrictive gluten-free diets, like 20-50 mg daily gluten intake.
Individuals who tolerate other ancient wheat varieties such as einkorn or emmer.

Farro may also be suitable in rotation diets like the 4-Day Rotation Diet. This allows exposure to various gluten grains only every 4th day, which may help reduce gluten reactivity (3).

Those with celiac disease or symptomatic gluten sensitivity should avoid farro to prevent adverse reactions. Anyone newly diagnosed or highly sensitive should be especially cautious with exposure to farro.

Precautions when eating farro

If you are experimenting with farro, keep these precautions in mind:

Always monitor symptoms and avoid farro if any gastrointestinal, autoimmune, or allergy issues occur.
Check labels to ensure no cross-contamination with gluten-containing ingredients.
Limit portion sizes to 1⁄2 cup maximum per serving.

Allow at least 3-4 days between eating farro to prevent gluten accumulation.
Choose organic, heirloom farro which may be lower in gluten based on cultivation methods.

Farro tolerance can decrease over time for those with gluten sensitivities. Be vigilant with symptoms and eliminate farro if any negative reactions develop. Those with celiac disease should avoid farro, as strict gluten avoidance is advised to prevent intestinal damage.

Testing tolerance to farro

Farro can be trialed cautiously to determine personal tolerance levels. However, this should only be done under a doctor’s supervision.

Suggested guidelines for testing farro:

Eliminate gluten for 30 days then reintroduce farro in small amounts.

Start with 1⁄4 cup farro twice weekly and monitor symptoms for 1-2 weeks.
Increase gradually to 1⁄2 cup portions 3-4 times weekly if no issues.
Allow 3-4 days between farro exposures to prevent gluten accumulation.

Discontinue use and consult a doctor if any concerning symptoms develop.

Proceeding slowly and keeping detailed food/symptom logs helps determine tolerance thresholds. However, farro trials are not recommended for those newly diagnosed or highly sensitive to gluten.

Cooking and serving tips for farro

Farro offers culinary versatility and can be enjoyed in many dishes:

Use farro as a warm breakfast cereal with milk, cinnamon, fruit, and honey.
Toss cooked farro into salads, soups, and grain bowls.
Include farro in sauces for additional texture.

Substitute farro for arborio rice in risotto recipes.
Add farro flour to bake breads, muffins, waffles, or pancakes.
Use farro pasta as an alternative to traditional wheat pasta.

When cooking farro, a 2:1 liquid to farro ratio is recommended. Adding a touch of olive oil helps prevent foaming and boil overs. Farro’s cooking time is 20-25 minutes for whole grains and quicker for farro pasta or flour.

For those without celiac disease, enjoying an occasional small serving of farro may be possible. But strict caution is advised, and farro should be eliminated at the first sign of any reaction. Those with celiac disease need to continue avoiding all sources of gluten from farro and other grains.

Nutrition profile of farro

One cooked cup (170g) of whole grain farro provides (4):

Nutrient	Amount
Calories	170
Protein	6 g
Carbohydrates	33 g
Fiber	5 g
Iron	1.5 mg

In addition to being lower in gluten, farro offers nutritional benefits including:

Higher fiber than many grains
More protein than rice or quinoa

Rich in B vitamins
Contains zinc, magnesium and iron

The intact grains provide a slow, steady energy release as well. The fiber content is also beneficial for gut and heart health.

Potential downsides of farro

Despite some nutritional advantages, potential downsides of farro include:

Contains gluten and unsuitable for celiacs.
Risk of cross-contamination with gluten grains.

Higher carbohydrates than non-starchy veggies or legumes.
Phytic acid content may impair mineral absorption.

As with all grains, farro is not essential in the diet, especially for those adhering to grain-free or very low carb diets. Non-gluten whole grains like brown rice, millet, or amaranth can provide similar benefits.

The verdict on farro and gluten

In summary, farro does contain gluten and is not suitable for those with celiac disease or gluten sensitivity. However, its ancient grain profile means it is lower in gluten compared to modern wheat. Some individuals may be able to tolerate moderate portions of farro, but extreme care must be taken.

Key takeaways on farro’s gluten content:

Farro contains gluten, but about half the amount of regular wheat.

The different gluten composition may reduce reactivity for some.
Farro should be avoided by those with confirmed gluten disorders.
Cautious trials may be possible under a doctor’s guidance in susceptible individuals.

Gluten-free grains like millet and quinoa can substitute for farro.

While farro shouldn’t be considered gluten-free, its long history of use indicates many can enjoy it without issue. Being mindful of personal tolerance levels and potential contamination is important though, especially for those sensitive to gluten.