Does Teff Have Any Side Effects? What to Know Before You Eat

November 28, 2025 •

3 min read

Teff is a nutritionally dense ancient grain, and in a 2025 review published by MDPI, it was hailed as a "supergrain" for its outstanding nutritional profile. However, like any food, its consumption can lead to side effects, primarily when eaten in excess, with some individuals experiencing digestive discomfort or potential mineral absorption issues.

Quick Summary

Teff is generally safe, though excessive consumption can cause bloating and gas due to its high fiber content. The grain also contains phytic acid, which may inhibit mineral absorption. Rare allergic reactions have been documented, and proper food handling is important to avoid contamination.

Key Points

High Fiber Content: Eating large amounts of teff can cause digestive issues like bloating and gas, especially when first introduced into a diet.
Phytic Acid Concerns: The grain contains phytic acid, an anti-nutrient that can inhibit the absorption of minerals like zinc and calcium.
Fermentation Reduces Anti-Nutrients: Traditional preparation methods like fermenting teff, as in the making of injera, can significantly reduce its phytic acid content.
Rare Allergic Reactions: Documented cases of allergic reactions to teff are extremely rare, but caution is advised for individuals with existing grain allergies.
Risk of Contamination: Teff from certain regions may be susceptible to mycotoxin contamination, highlighting the importance of purchasing from reputable sources.
Introduce Gradually: To avoid digestive discomfort, it's recommended to introduce teff into your diet slowly, allowing your system to adapt to its high fiber content.
Generally Safe and Nutritious: For most individuals, teff is a safe, gluten-free, and nutrient-dense grain when consumed in moderation.

Common Side Effects of Teff

While teff is a celebrated gluten-free grain with many health benefits, it is not without potential drawbacks, especially when consumed in large quantities. The most commonly reported issues are linked to its high dietary fiber content.

Digestive Discomfort: Gas and Bloating

One of the most frequent side effects of eating too much teff is digestive upset, including gas and bloating. This is a common reaction to any food high in fiber, especially if your body is not accustomed to it. Teff is packed with dietary fiber, which, while beneficial for regulating bowel movements, can cause fermentation in the gut when over-consumed, leading to discomfort. It is advisable to introduce teff into your diet gradually to allow your digestive system to adjust.

Impact on Mineral Absorption: The Role of Phytic Acid

Another notable side effect of teff relates to its phytic acid content, an anti-nutrient present in many grains, legumes, and nuts. Phytic acid can bind to essential minerals like zinc and calcium, potentially inhibiting their absorption by the body.

To mitigate the effects of phytic acid, traditional preparation methods like fermentation, which is used to make the Ethiopian flatbread injera, are highly effective. Soaking teff flour with water at room temperature for several days can also significantly reduce its phytic acid levels.

Allergies and Sensitivities: A Rare Occurrence

While extremely rare, isolated cases of allergic reactions to teff have been reported. Symptoms can range from mild, such as itching or swelling, to more severe issues like difficulty breathing. Individuals with known grain allergies or sensitivities should be cautious and consult a healthcare professional before incorporating teff into their diet. Cross-contamination with other grains during processing can also be a concern for those with celiac disease, so purchasing certified gluten-free teff is important.

Comparison of Teff to Other Grains

To put teff's nutritional profile and potential side effects into context, here is a comparison with other common grains and pseudocereals, focusing on key attributes relevant to this discussion.


Feature	Teff	Wheat	Quinoa
Gluten	No	Yes	No
Fiber Content (per 100g)	High (~8g)	Moderate (~9.5g)	Moderate (~7g)
Nutrient Absorption	Inhibited by phytic acid, improved by fermentation	Can be impacted by gluten and anti-nutrients	Can be inhibited by saponins and phytic acid, minimized by rinsing
Digestive Sensitivity	May cause bloating/gas if consumed in excess	Can trigger celiac disease and gluten sensitivity	Often well-tolerated, some find it sensitive
Glycemic Index (GI)	Lower than wheat, can vary by preparation	High, especially in refined form	Low

Food Safety Concerns and Contamination

Concerns have been raised regarding the potential for contamination of teff grown in certain regions. Studies conducted in Ethiopia have occasionally found mycotoxins and pesticide residues in teff samples, particularly in those stored using traditional methods in humid conditions. Mycotoxins, toxic compounds produced by fungi, can pose a health risk if consumed at high levels.

To ensure food safety, consumers can take several steps:

Purchase from reputable sources: Buy teff products that are certified and processed according to modern food safety standards.
Rinse thoroughly: Wash whole teff grains before cooking.
Consider fermentation: Fermenting teff, as in the preparation of injera, can significantly reduce harmful contaminants and anti-nutrients.
Check labels: Always look for gluten-free certification if you have celiac disease, as cross-contamination can occur.

Conclusion

For most people, teff is a safe, highly nutritious, and gluten-free ancient grain that can be a valuable addition to a balanced diet. Its impressive profile of essential amino acids, fiber, and minerals makes it a powerhouse of nutrition. However, potential side effects related to digestion and nutrient absorption are possible, especially with high intake. By introducing teff gradually, being mindful of portion sizes, and opting for fermented products, you can minimize these risks. As with any dietary change, paying attention to your body's response is key. Individuals with known allergies or sensitivities should proceed with caution and seek medical advice. For a more detailed look at teff's properties, review this article: Teff: Health Benefits, Types, How to Eat, Nutrition & Recipes.

Frequently Asked Questions

Yes, teff can cause stomach problems such as gas and bloating, particularly if you are unaccustomed to its high fiber content. These effects are most common when consumed in large amounts too quickly.

Yes, teff contains anti-nutrients, most notably phytic acid, which can bind to minerals like zinc and calcium and reduce their absorption. Fermenting or soaking teff can help decrease the level of phytic acid.

Yes, teff is naturally gluten-free and is a safe option for individuals with celiac disease or gluten sensitivity. However, cross-contamination is a risk, so it is important to purchase products that are certified gluten-free.

To reduce the side effects of teff, introduce it into your diet gradually, start with small portions, and consider using preparation methods like fermentation, which helps break down anti-nutrients and makes the grain easier to digest.

For optimal safety and nutrient absorption, consider fermenting teff flour (like for injera), or rinsing whole teff grain thoroughly before cooking. Purchasing from trusted, reputable sources also helps ensure the product is free from contaminants.

No, documented allergies to teff are extremely rare, with only isolated cases reported. However, anyone with a history of grain allergies should approach new grains with caution.

Teff is generally considered easy to digest due to its fiber content and smaller grain size compared to other grains. However, consuming excessive amounts can overwhelm the digestive system, leading to temporary discomfort.