Does Farro Have Gluten? Can You Eat Farro Gluten-Free?

What is Farro?

Farro is an ancient type of wheat that has been grown in the Middle East for thousands of years. It is known for its nutty, chewy texture and rustic, hearty flavor. These days farro is gaining popularity around the world as a tasty and nutritious alternative to more common grains like rice or pasta.

Varieties of Farro

There are three main varieties of farro: whole grain, semi-pearled, and pearled. Whole grain farro contains the entire wheat kernel, including the fiber-rich bran and nutrient-packed germ. Semi-pearled farro has some of the bran partially removed, while pearled farro has the bran completely removed. Whole grain farro is the least processed and retains the most nutrition, fiber, and protein.

How is Farro Used?

Farro makes a delicious base for grain bowls, risottos, pilafs, soups, and salads. It can be used as a substitute for rice, barley, couscous or even pasta. Farro has a unique taste and texture that pairs well with an assortment of vegetables, legumes, nuts, cheeses, and herbs.

Some of the most popular farro dishes include farro risotto with mushrooms, farro salad with tomatoes and feta, cream of farro soup, and farro pilaf with asparagus and lemon. Farro also makes a tasty breakfast porridge when cooked with milk, cinnamon, fruit, and honey.

Does Farro Contain Gluten?

Since farro is a type of wheat, it does naturally contain gluten. Gluten is a group of proteins found in grains like wheat, barley, and rye that gives elasticity to dough, allowing it to rise and keep its shape. Gluten helps breads, pastas and other baked goods maintain their chewy, pleasant textures.

Reasons for a Gluten-Free Diet

For most people, gluten does not cause any issues. However, for those with celiac disease, non-celiac gluten sensitivity or wheat allergies, consuming gluten can trigger a range of unpleasant and even dangerous symptoms and complications:

• Digestive issues like bloating, abdominal pain, diarrhea and vomiting
• Fatigue, headaches and "brain fog"
• Skin rashes and inflammation
• Joint pain
• Damage to the small intestine
• Nutrient malabsorption
• Anemia
• Increased risk of other autoimmune diseases

The only treatment for gluten-related disorders is strictly following a lifelong gluten-free diet by avoiding foods and products containing wheat, barley, rye, and hybrid grains like triticale. This means popular glutenous foods like bread, pizza, pasta, cookies, beer, cereals and sauces are off the menu.

Is All Farro Off-Limits with a Gluten-Free Diet?

Those adhering to a gluten-free diet do need to exercise caution with most farro. Since traditional farro varieties contain gluten, they are not considered gluten-free. Consuming farro could cause adverse reactions for those with celiac disease or sensitivities.

Gluten-Free Farro Options

Luckily, over the past several years, gluten-free specialty crops of farro have emerged to meet growing market demand:

• Gluten-free white farro - White farro grains are harvested early before gluten development occurs. This results in an end product with undetectable levels of gluten.
• Gluten-Removed farro - This type of farro has undergone special processing to wash away and extract gluten protein while retaining nutrition.

When prepared properly and sourced from a reputable supplier dedicated to strict gluten-free standards, these varieties may be suitable for most celiac disease patients and those avoiding gluten. However, it’s still smart to check the actual package for a “gluten-free” certification stamp before purchasing and consuming.

Health Benefits of Farro

Beyond its intrinsically rich taste and texture, farro offers an impressive range of health perks, including:

High Fiber Content

Farro is packed with disease-fighting fiber, containing up to 8 grams per cooked cup - significantly more than brown rice or quinoa. Fiber supports digestive health, weight control, heart health and stabilized blood sugar levels.

Low Glycemic Index

Despite containing carbohydrates, farro is ranked very low on the glycemic index scale at about 45 to 55 (pure glucose is 100). This means the grains break down slowly to produce a gentle rise and fall in blood sugar. This steady energy release helps regulate appetite and prevents crashes later.

Protein Powerhouse

With approximately 8 grams of protein per cooked cup, farro contains more protein than most other whole grains. Our bodies require sufficient protein intake for proper growth, development and everyday tissue, cell and muscle repair.

Rich Source of B Vitamins

The array of B-complex vitamins in farro including thiamin, riboflavin, niacin, pantothenic acid and pyridoxine play integral roles in metabolism, red blood cell production, brain function, hormone synthesis, and converting nutrients to energy.

Anti-Inflammatory Effects

Some research indicates farro husks and bran contain antioxidant and anti-inflammatory agents that may help relieve conditions like arthritis, infections, cardiovascular disease, diabetes, cancer and autoimmune disorders.

How to Enjoy Farro

If you don’t need to avoid gluten, farro can serve as a versatile, highly nutritious ingredient in many dishes. Here are some delicious ways to incorporate more farro into your diet:

• Swap out starchy pasta or rice for farro in soups, stews, casseroles, stir fries and salad bowls
• Use farro flakes or flour for baked goods like muffins, breads and waffles
• Make a grain bowl with cooked farro, roasted veggies, greens, nuts and a tangy vinaigrette
• Whip up risotto or vegetable pilaf using farro instead of arborio rice or bulgur wheat
• Toss cooked farro into pancake, crepe or waffle batter
• Prepare a warm farro porridge mixed with fruits, nuts, spices and milk or non-dairy milk

Tips for Cooking Farro

Before cooking farro, make sure to rinse and sort through it to remove any debris, dust or strange grains. Combining water and farro using a 1:2 to 1:3 ratio, bring to a boil, then reduce heat and simmer until grains become plump and tender yet slightly chewy, about 25-45 minutes.

For faster cooking, try using pearled or semi-pearled farro grains, or soak the dry grains overnight which reduces cooking time. Cooked farro freezes well for convenience - simply thaw, fluff and reheat later.

Is Farro Gluten-Free? The Bottom Line

Most traditional varieties of farro do contain gluten and are unsuitable for anyone following a strict gluten-free diet, like those with celiac disease. However gluten-free specialty farro cultivated to have non-detectable levels of gluten does exist for those wishing to enjoy the taste and nutrition of farro while avoiding adverse reactions.

When sourced carefully and attentively, farro can be a versatile, protein and fiber-packed addition to a healthy gluten-free lifestyle. Just be diligent about double checking packaging for certifications proving the grains have been stripped of all problematic proteins before consuming.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.