Sorghum flour is growing in popularity as a gluten-free alternative to wheat flour. But some people wonder whether sorghum flour is inflammatory like other grains. Here’s a look at the evidence on sorghum and inflammation.
What is sorghum?
Sorghum is a gluten-free grain that originated in Africa. It’s also known as milo. Sorghum is typically processed into flour for use in baking. It has a mild flavor that works well in recipes like cookies, breads, pancakes and muffins.
Sorghum flour is made by grinding the whole sorghum grain into a fine powder. The outer bran and germ layers are kept intact, giving sorghum flour more nutrients than refined white flour made from wheat.
Compared to wheat flour, sorghum flour is higher in certain nutrients like iron, copper and thiamine. It also provides antioxidants like tannins and 3-deoxyanthocyanidins that help fight oxidative stress and inflammation.
Is sorghum gluten-free?
Yes, sorghum is 100% gluten-free. It does not contain the gluten proteins found in grains like wheat, rye and barley.
This makes sorghum flour safe for people with celiac disease or non-celiac gluten sensitivity. Eating gluten triggers an autoimmune reaction and intestinal damage in those with celiac disease.
For people without celiac disease, going gluten-free may still improve digestive symptoms like bloating, gas and abdominal pain. These individuals may have non-celiac gluten sensitivity.
Replacing gluten-containing grains with naturally gluten-free options like sorghum is an effective way to follow a gluten-free diet.
Nutrition profile of sorghum
Here is the nutrition profile for a 1-cup (192 gram) serving of sorghum flour:
| Nutrient | Amount |
|---|---|
| Calories | 722 |
| Protein | 22 grams |
| Carbs | 150 grams |
| Fat | 8 grams |
| Fiber | 16 grams |
| Thiamine | 0.7 mg |
| Niacin | 5 mg |
| Iron | 11 mg |
Sorghum flour is high in protein, fiber, B vitamins and minerals like iron and zinc. The high fiber content supports digestive and heart health.
Phytochemicals in sorghum
In addition to its nutritional value, sorghum contains beneficial plant compounds like:
- Tannins: Provide antioxidant and anti-inflammatory effects.
- Anthocyanins: Pigments with antioxidant properties.
- Phytosterols: Improve blood cholesterol levels.
- Policosanols: Help lower LDL (bad) cholesterol.
These phytochemicals are concentrated in the bran layer of the sorghum grain. Because sorghum flour is made from the whole grain, it provides all these protective compounds.
Is sorghum anti-inflammatory?
Research suggests that sorghum has anti-inflammatory properties that may benefit health:
- In animal studies, sorghum antioxidants reduced inflammatory markers like nitric oxide and C-reactive protein (1).
- Anthocyanins from black sorghum reduced inflammation in rats fed a high-fat diet (2).
- Tannins isolated from sorghum lowered inflammation in cells by inhibiting NF-kB, a key inflammatory pathway (3).
The phytochemicals in sorghum like anthocyanins and tannins seem to be responsible for its anti-inflammatory effects. By fighting oxidative stress, these compounds may lower chronic inflammation.
Sorghum vs. inflammation in celiac disease
In people with celiac disease, eating gluten triggers inflammation and damage to the small intestine. Over time, this can lead to symptoms like diarrhea, nutrient malabsorption and weight loss.
Research shows that sorghum does not activate the inflammatory response in those with celiac disease the way gluten does.
In a study in 12 people with celiac disease, eating sorghum for 3 days did not increase levels of inflammatory markers like interferon-gamma. The researchers concluded that sorghum does not cause intestinal inflammation in those with celiac disease (4).
For individuals with celiac disease or gluten sensitivity, sorghum flour is a safe alternative to gluten-containing grains.
Sorghum for gut health
The high fiber content of sorghum flour may also benefit digestive health:
- Fiber feeds healthy gut bacteria linked to reduced inflammation and other benefits (5).
- A diet high in fiber is associated with lower levels of inflammatory markers like CRP (6).
- Fermentable fibers like those in sorghum produce short-chain fatty acids that reduce inflammation (7).
By promoting the growth of beneficial gut bacteria and short-chain fatty acid production, the fiber in sorghum may support a healthy gut microbiome and reduce systemic inflammation.
Is sorghum inflammatory for those without gluten sensitivity?
For people without gluten sensitivity or celiac disease, there is no evidence that sorghum is pro-inflammatory. In fact, studies show health benefits:
- Consuming sorghum antioxidant extracts lowered inflammatory markers in healthy rats (8).
- Adding sorghum to a high-fat diet prevented weight gain and inflammation in mice (9).
- Anthocyanin-rich sorghum extract reduced inflammatory cytokines in human colon cancer cells (10).
Based on this research, sorghum does not seem to be inflammatory in people without gluten sensitivity or celiac disease.
Its antioxidants, fiber and ability to fight inflammation may actually reduce chronic disease risk in healthy individuals.
Should you soak and sprout sorghum?
Some people believe soaking, sprouting or fermenting grains like sorghum reduces antinutrients like phytic acid that impair mineral absorption and promote inflammation.
However, research shows sorghum’s antinutrient content is not a major concern:
- The phytic acid in sorghum is not as inhibitory to mineral absorption as in other grains (11).
- Soaking sorghum before cooking did not significantly impact its phytic acid levels (12).
- Sprouting reduces phytic acid content by around 30%, but total elimination is challenging (13).
Due to its lower phytic acid levels, soaking or sprouting sorghum before use may not be needed. However, these preparation methods can increase digestibility and nutrient availability.
Fermenting sorghum into foods like sourdough may also make nutrients more bioavailable by reducing antinutrient content (14).
Is sorghum paleo?
The paleo diet aims to mimic the eating patterns of early hunter-gatherers by excluding grains, legumes, dairy and processed foods. Since sorghum is a grain, it is not considered paleo.
However, some people choose to include gluten-free grains like sorghum and rice on the paleo diet because they are generally less pro-inflammatory than gluten grains.
Additionally, sorghum flour has a lower glycemic index than white flour and table sugar, making it unlikely to spike blood sugar levels. This may benefit people aiming to reduce inflammation and diabetes risk.
While sorghum is not paleo in the strictest sense, its nutrition profile and anti-inflammatory effects make it a smart choice for many grain-free diets.
Is sorghum keto?
The ketogenic diet is a very low carb diet, usually limiting carbs to under 50 grams per day. This induces ketosis, a state where your body burns fat for fuel instead of carbs.
Since sorghum flour is relatively high in carbs, it is not considered keto-friendly. One cup (192 grams) of sorghum flour provides 150 grams of total carbs, with 36 grams as fiber (15).
After subtracting fiber, a serving of sorghum flour contributes 114 grams of net carbs. This is too high to fit into a keto eating plan.
People following a keto diet should avoid using sorghum as a grain substitute and opt for lower-carb options like almond flour, coconut flour or flaxseed meal.
Should you eat sorghum on autoimmune protocol (AIP)?
The autoimmune protocol (AIP) diet aims to relieve autoimmune disease symptoms by eliminating inflammatory foods.
Foods allowed on AIP include vegetables, fruits, healthy fats and most meats. Grains, legumes, dairy, eggs, nuts, seeds, nightshades and processed foods are excluded.
Because sorghum is a grain, it is not included on AIP. Those with autoimmune conditions like lupus, Hashimoto’s or inflammatory bowel disease (IBD) should avoid sorghum flour during the AIP elimination phase.
After symptoms improve, sorghum may potentially be reintroduced since it is generally less inflammatory than gluten grains. However, reintroductions should be done cautiously under the guidance of a healthcare practitioner.
Is sorghum flour a healthy choice?
For most people, sorghum flour can be part of a healthy diet. Here is a review of its key benefits and drawbacks:
Benefits
- Gluten-free and safe for those with celiac disease.
- Provides antioxidants that reduce inflammation and oxidative stress.
- High in fiber to promote gut and heart health.
- Contains more minerals like iron and zinc compared to refined flours.
- May support healthy cholesterol levels due to its phytosterols and policosanols.
- Does not seem to trigger autoimmune issues the way gluten grains do.
Drawbacks
- Still a grain, so not suitable for strict paleo or keto diets.
- Contains antinutrients like phytic acid, but they are low compared to other grains.
- May cause digestive issues in sensitive individuals, but less likely than with gluten grains.
Overall, sorghum flour has a relatively clean nutrition profile. Its high antioxidant and fiber contents provide anti-inflammatory benefits that support health.
Replacing gluten-containing grains with sorghum is a smart choice, especially for those with celiac disease or gluten intolerance.
How to replace all-purpose flour with sorghum flour
Because sorghum flour has less gluten than wheat flour, some adjustments help create light, fluffy baked goods:
- Use a blend: Replace only half the all-purpose flour called for with sorghum flour and use wheat flour for the other half.
- Boost binders: Add an extra egg or a tablespoon of ground flaxseed to act as binders in recipes.
- Incorporate gums: Adding a small amount of xanthan or guar gum improves the structure. Start with 1/4 teaspoon per cup of flour.
- Adjust liquids: Use slightly less liquid than the recipe states since sorghum flour absorbs more moisture.
- Let it rest: Allow doughs and batters to sit for 30 minutes after mixing to fully hydrate the flour.
With some tweaking, sorghum flour can work well in muffins, cakes, cookies, pancakes and other baked goods.
Is sorghum flour acidic?
Sorghum flour has a pH of around 6, which is slightly acidic (16).
However, once baked into goods, the pH increases. The final product becomes less acidic with a pH around neutral 7.
This means eating sorghum flour regularly does not make your body more acidic, which could lead to issues like lower bone density and kidney stones (17).
In fact, a study in rats found that consuming sorghum antioxidants for 28 days actually helped preserve bone density compared to not consuming sorghum (18).
Is sorghum high FODMAP?
FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are carbohydrates that may worsen digestive symptoms like gas and bloating in people with irritable bowel syndrome (IBS).
A low FODMAP diet avoids high FODMAP foods. Research shows it provides symptom relief in around 70% of people with IBS (19).
Sorghum contains very minimal FODMAPs. The Monash University Low FODMAP app lists sorghum flour as low FODMAP in servings of up to 1/2 cup (20).
This makes sorghum flour a good gluten-free option for people following a low FODMAP diet.
The bottom line
Sorghum is a naturally gluten-free grain that offers many nutritional benefits. Research shows it fights inflammation, stabilizes blood sugar levels, promotes digestive health and provides antioxidants.
For those with celiac disease or gluten intolerance, sorghum flour is an excellent substitute for inflammatory gluten grains.
Even for people without gluten concerns, sorghum is a nutritious gluten-free addition to a healthy diet.
