Is Farro Gluten Free?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Is farro gluten free? Farro is a type of wheat that contains gluten like any wheat type of product. Farro, which is considered an ancient grain is very popular because of its high nutrient density. It is one of the oldest cultivated grains in the world. It is loaded with fiber and a lot of essential nutrients.

If you’re somebody who has celiac disease and is trying to incorporate a gluten free diet then you want to make sure you avoid gluten containing grains such as wheat, rye, barley, etc. Some other wheat containing gluten grains are durum, bulgur, freekeh, triticale, etc.

Is farro gluten free? Photo credit: iStock-Svetlana-Cherruty

If you are gluten intolerant, you may be able to get away with eating small amounts of farro and not experience any negative symptoms. It is important to know if you have severe celiac disease then you should avoid all sources of gluten including farro.

The exact amount of gluten that an individual can tolerate will always be predicated on how sensitive you are to gluten foods.

Here are the nutrient facts of ¼ cup of Farro:

  • Calories- 140
  • Protein- 6 grams
  • Carbohydrates- 30 grams
  • Fiber- 3 grams
  • Sodium- 25 milligrams

Farro is considered a plant-based protein which is a great dietary option for vegetarians and vegans. Farro has an excellent source of iron, magnesium, and fiber. Research studies have shown that eating 3 servings of fiber per day is associated with a lower BMI in humans.

The Bottom Line is farro that contains gluten like any other wheat food product.  You can consume small amounts of farro and not have any negative symptoms depending on your gluten sensitivity levels.

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  3. Shewry PR. Do ancient types of wheat have health benefits compared with modern bread wheat? J Cereal Sci. 2018 Jan;79:469-476. doi: 10.1016/j.jcs.2017.11.010. PMID: 29497244; PMCID: PMC5824670.
  4. Itzlinger A, Branchi F, Elli L, Schumann M. Gluten-Free Diet in Celiac Disease-Forever and for All? Nutrients. 2018 Nov 18;10(11):1796. doi: 10.3390/nu10111796. PMID: 30453686; PMCID: PMC6267495.

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