Is teff gluten-free? Yes, but ask about the injera

Yes. Teff is naturally gluten-free. It’s the tiny grain at the heart of Ethiopian and Eritrean cooking, and because the grain is so small, all teff flour is whole-grain.

What to check

• Teff flour: cross-contact can happen in mills that also handle wheat or barley. Choose teff flour labelled gluten-free.
• Injera in restaurants: the traditional sourdough flatbread is made from teff, but some kitchens, especially outside Ethiopia, mix in wheat or barley flour. Ask whether it’s 100% teff.
• Stews (wat) are often naturally gluten-free, but ask about spice blends and whether anything is thickened with flour.

Keep reading

• The Hidden-Gluten Watchlist: the 15 forbidden names and the ones to check
• Teff flour
• Which grains are gluten-free?
• Is sourdough gluten-free?

Sources: Coeliac UK, NHS, Codex Alimentarius (gluten-free = 20 mg/kg or less), EU Regulation 1169/2011 and 828/2014. We inform, we don’t diagnose: for medical questions, your doctor or dietitian has the last word.