Is spelt gluten-free? No. Spelt is wheat

No. Spelt contains gluten. Spelt (Triticum spelta) is a species of wheat, so it isn’t suitable for coeliac (celiac) disease, however it’s baked.

Why the confusion?

Spelt is often sold as an “ancient grain”, “easier to digest” or “lower in gluten”. Some people without coeliac disease find it easier on their stomach, but for coeliac disease that doesn’t matter: spelt gluten triggers the same autoimmune reaction as ordinary wheat gluten. There is no amount of it you can tolerate.

Spelt sourdough too

Long fermentation breaks down some gluten, but not enough. Spelt sourdough and wheat sourdough still contain far more than the 20 mg/kg limit for a gluten-free claim. We explain why in detail in our sourdough article linked below.

Other names for wheat

All of these are wheat or close relatives and contain gluten:

• spelt (Dinkel, farro grande, épeautre), einkorn, emmer, farro
• kamut / khorasan wheat, durum, semolina
• freekeh, bulgur, couscous, seitan, green spelt (Grünkern)

If the label says spelt, it’s wheat. The good news: buckwheat, millet, teff, sorghum, amaranth and quinoa give you the same wholesome “ancient grain” feel, and they’re gluten-free.

Keep reading

• The Hidden-Gluten Watchlist: the 15 forbidden names and the ones to check
• Spelt sourdough and coeliac disease
• Is buckwheat gluten-free?
• The Flour Library: gluten-free flours
• Ingredient Decoder: hidden gluten words

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