Can Gluten-Free People Eat Ancient Grains? A Comprehensive Guide

December 25, 2025 •

4 min read

While many ancient grains are naturally gluten-free, a common misconception exists that all of them are safe for those with celiac disease or a gluten sensitivity. The truth is that some ancient grains contain gluten and must be strictly avoided by people with gluten-related disorders. This guide explores which varieties are safe, which are not, and how to prevent cross-contamination.

Quick Summary

Some ancient grains are naturally gluten-free and suitable for celiac disease, while others contain gluten and should be avoided. It is crucial to identify safe varieties like quinoa and amaranth and distinguish them from gluten-containing ones like farro and spelt. Avoiding cross-contamination is essential for safety.

Key Points

Not all ancient grains are gluten-free: While many are naturally safe, heirloom wheat varieties like spelt, farro, and einkorn contain gluten and must be avoided by those with celiac disease.
Look for certified gluten-free labels: Always buy ancient grains that are explicitly labeled or certified gluten-free to avoid cross-contamination from processing facilities that also handle wheat, barley, or rye.
Distinguish true grains from pseudocereals: The 'ancient grain' category includes both true grains (like millet and teff) and pseudocereals (like quinoa and amaranth), which are seeds used similarly but are often naturally gluten-free.
Naturally safe options include quinoa, amaranth, and sorghum: These and other naturally gluten-free ancient grains are excellent sources of protein, fiber, and micronutrients like iron and calcium.
Check ingredients carefully: Be cautious when eating out or buying products with mixed ingredients, as chefs and manufacturers may unknowingly include gluten-containing ancient grains.
Enjoy diverse culinary uses: From fluffy quinoa salads and amaranth porridge to hearty sorghum soups and nutty buckwheat pancakes, naturally gluten-free ancient grains offer a wide range of delicious and nutritious meal possibilities.
Remember that "low gluten" is not safe for celiac disease: Don't be fooled by claims that some ancient grains are lower in gluten and therefore tolerable; for celiac patients, any exposure is harmful.

Understanding the 'Ancient Grain' Misconception

The term "ancient grain" is not a guarantee of a gluten-free product. This category simply includes grains and pseudocereals that have remained relatively unchanged by modern breeding practices. Just as with modern grains, it is necessary to check each specific type to determine its gluten status. For individuals with celiac disease, even trace amounts of gluten can trigger a severe autoimmune response, making this distinction critical.

Safe, Naturally Gluten-Free Ancient Grains

Fortunately, many ancient grains are naturally gluten-free and offer a wide range of flavors, textures, and nutritional benefits for a varied diet. These include both true grains and pseudocereals, which are seeds from non-grass plants used in the same culinary manner as grains.

Naturally Gluten-Free Ancient Grains:

Quinoa: A pseudocereal prized for being a complete protein, containing all nine essential amino acids. It cooks quickly and works well in salads, side dishes, and breakfast bowls.
Amaranth: A tiny, nutrient-dense pseudocereal with a nutty, peppery flavor. It is exceptionally high in protein, calcium, and iron and can be popped like popcorn or cooked into porridge.
Teff: A very small, millet-like grain native to Ethiopia that is rich in iron, calcium, and protein. It is most famously used to make injera, a traditional flatbread, but can also be used in stews or as a hot cereal.
Sorghum: A hearty grain with a slightly sweet flavor, sorghum can be cooked whole in pilafs and soups, or ground into flour for baking. It is known for its high antioxidant content.
Millet: A versatile, fast-cooking grain with a mild, nutty flavor. It works wonderfully in porridges, pilafs, and baked goods.
Buckwheat: Despite its name, buckwheat is not a type of wheat but a pseudocereal related to rhubarb. Its flour adds an earthy, nutty flavor to pancakes and noodles, while the groats can be used in place of rice.

Ancient Grains That Contain Gluten

Some ancient grains are heirloom varieties of wheat and therefore contain gluten. It is a dangerous myth that these older forms of wheat are somehow safer for those with celiac disease. They must be avoided completely.

Gluten-Containing Ancient Grains to Avoid:

Spelt: A form of wheat that has never been hybridized. While some claim it is more easily tolerated, it is not gluten-free.
Farro: The Italian name for three wheat varieties: emmer, spelt, and einkorn. All varieties contain gluten.
Einkorn: One of the earliest forms of cultivated wheat and a source of gluten.
Emmer: Another traditional wheat species and a source of gluten.
Kamut® Khorasan Wheat: A trademarked ancient Egyptian wheat variety that is not gluten-free.
Freekeh: A young, roasted green wheat with a smoky flavor that contains gluten.
Barley: While ancient, this grain is not gluten-free and must be avoided.

The Critical Concern of Cross-Contamination

Even naturally gluten-free grains can become contaminated with gluten if they are processed in a facility that also handles wheat, barley, or rye. For people with celiac disease, this is a serious risk.

To avoid cross-contamination:

Look for certification: Always choose products that are labeled or, even better, certified as gluten-free. This certification means the grain has been tested and verified to contain less than 20 parts per million (ppm) of gluten.
Read the label: Check all packaging for gluten-free claims, especially when buying flours or pre-mixed grain products.
Be aware of bulk bins: Bulk bin sections are a high-risk area for cross-contamination, as different grains may share scoops or be stored in close proximity.
Rinse thoroughly: Although not a replacement for certified products, rinsing grains like quinoa before cooking can help remove any external contaminants.

Comparison: Naturally Gluten-Free Ancient Grains


Feature	Quinoa	Amaranth	Teff	Sorghum
Origin	Andes mountains, South America	Peru, South America	Ethiopia, Africa	Africa & Australia
Type	Pseudocereal (seed)	Pseudocereal (seed)	Grain	Grain
Flavor	Mild and nutty	Nutty and peppery	Mild and nutty	Mildly sweet
Texture	Fluffy when cooked	Porridge-like, gel-forming	Porridge-like	Hearty and chewy
Protein	Complete protein source	High protein content	Excellent protein composition	Good source of protein
Notable Nutrients	All 9 essential amino acids	High in calcium, iron, magnesium	Rich in iron, calcium, fiber	Antioxidants, fiber
Cooking Time	Approx. 15 minutes	Approx. 20 minutes	Approx. 20 minutes	Approx. 45-50 minutes

Conclusion: Navigating Ancient Grains Safely

For those on a gluten-free diet, integrating ancient grains can significantly boost nutritional intake and add welcome variety to meals. However, it requires a discerning approach. Always verify that a product is naturally gluten-free before consuming it and, most importantly, purchase only products certified gluten-free to eliminate any risk of cross-contamination. By sticking to safe options like quinoa, amaranth, and sorghum and avoiding gluten-containing counterparts such as farro and spelt, you can enjoy the many benefits of these nutrient-rich foods without compromising your health. Always prioritize certified products to ensure your diet remains strictly and safely gluten-free.

Frequently Asked Questions

Ancient grains that contain gluten and should be avoided include spelt, farro (which is a form of emmer, einkorn, or spelt), kamut® khorasan wheat, freekeh, and barley.

Yes, quinoa is a naturally gluten-free pseudocereal and is safe for a gluten-free diet, provided it is not cross-contaminated during processing. Look for certified gluten-free labels.

No. Farro is a type of wheat and contains gluten. It is not safe for people with celiac disease or gluten sensitivity, even though it's an ancient grain.

To prevent cross-contamination, always purchase ancient grains that are labeled or certified gluten-free. Avoid bulk bins and ensure kitchen surfaces and utensils are clean when preparing food.

Yes, buckwheat is a pseudocereal related to rhubarb, not wheat, and is naturally gluten-free. However, always check the label for a gluten-free certification to prevent cross-contamination.

Many whole ancient grains are packed with more protein, fiber, and micronutrients like iron and calcium than their modern, refined counterparts. However, nutritional value can vary by grain and growing conditions.

No. While some believe ancient forms of wheat are better tolerated, any grain containing gluten (like spelt or kamut) is unsafe for individuals with any gluten-related disorder and should be avoided.