Table of ContentsView AllTable of ContentsSpelt Grain OriginsNutrition FactsBenefitsWho Should Avoid It?Meal Ideas

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Table of Contents

Spelt Grain Origins

Nutrition Facts

Benefits

Who Should Avoid It?

Meal Ideas

Spelt (Triticum spelta)is a nutty, slightly sweet ancient grain. The term “ancient grain” refers to a group of grains that have remained unchanged for hundreds or thousands of years.

Spelt is a type of wheat that containsglutenand has more protein and healthy fats than wheat. Spelt can be a healthy meal addition for people who can safely eat gluten. Diets rich inwhole grainsare linked to a lower risk of certain chronic diseases and improved digestion.

This article discusses spelt grain, its benefits, drawbacks, and how to incorporate it into your diet.

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A woman holding a fresh loaf of whole grain bread made with spelt

Spelt is a grain that contains gluten. People withceliac diseaseor gluten intolerance should not consume spelt.

Spelt is an ancient grain that humans have used for thousands of years. Researchers believe that people started planting spelt seeds in Mesopotamia around 3,000 B.C. Spelt was first grown in Europe, North Africa, and Asia. Today, it is mainly grown in Europe, Canada, and the United States for flour.

Research has discovered that bread made with spelt flour has a higher nutritional value than bread made with wheat flour.

Nutrition Facts for Single-Spelt Serving

Spelt is a subspecies of wheat, sharing many of the same nutrients but with more protein and fat.

One cup of cooked spelt contains:

What Benefits Do You Get From Eating Spelt?

Spelt is a whole grain that is rich in fiber. It also has more protein and fat than wheat. Diets rich in whole grains have been linked to several health benefits.

Lowers Cholesterol

Spelt containssoluble fiber, which is linked to lowercholesterollevels in the bloodstream. Consuming soluble fiber may also raisehigh-density lipoproteins(HDL) cholesterol, considered the “good” cholesterol, in the blood.

Supports Heart Health

Consuming whole grains like spelt may lower your risk ofheart disease. One study found that people who eat a diet rich in whole grains are 21% less likely to experience heart disease than those who don’t.Eating whole grains daily may also lower the risk ofstroke.

Improves Digestive Health

Whole grains are rich in fiber, which improves digestive health. Fiber is a necessary part of the diet for healthy digestion. People who eat whole grains have a lower risk ofconstipation.

The fiber in spelt may also make it easier to maintain a healthy weight. Fiber can make you feel full longer after eating. Increasing the fiber in your diet has been linked to weight loss.

Reduces Diabetes Risk

Lowers Cancer Risk

People who eat a diet rich in whole grains may have a lower risk of developing certain types ofcancer. Regularly eating whole grains may lower the risk of cancers, such as:

Who Shouldn’t Eat Spelt?

Spelt is rich in healthy nutrients but isn’t for everyone. If you have ever been diagnosed with celiac disease,gluten sensitivity, or awheat allergy, avoid spelt because it contains gluten.

Spelt is also not the best choice for people withirritable bowel syndrome(IBS). Spelt is high in FODMAPs (fermentableoligosaccharides, disaccharides, monosaccharides, and polyols). These compounds may be irritating for people with IBS.

Low and High FODMAP Foods

Spelt Meal Ideas

Spelt is a grain with a mild, nutty flavor. It can be cooked as a side dish or ground into flour for baked goods. It’s also possible to use spelt flour instead of some of the wheat flour in many baking recipes. But because spelt flour tends to be more soluble than wheat flour, your baked goods might feel fragile or fall apart more easily.

Recipe ideas for spelt flour include:

Recipe ideas for cooked spelt include:

Summary

Spelt is an ancient grain that is a subspecies of wheat. It contains gluten, so people with celiac disease, gluten sensitivity, or a wheat allergy should avoid spelt.

Spelt is rich in fiber and whole grains. A diet rich in whole grains has been linked to lower cholesterol, improved digestion, and a lower risk of heart disease, diabetes, and certain types of cancer.

People who cannot tolerate gluten or wheat should not eat spelt. It may also be irritating for people with irritable bowel syndrome. To add spelt to your diet, try baking with spelt flour or making cooked spelt grain as a side dish.

14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wang J, Chatzidimitriou E, Wood L, et al.Effect of wheat species (Triticum aestivumvsT. spelta), farming system (organic vs conventional) and flour type (wholegrain vs white) on composition of wheat flour - Results of a retail survey in the UK and Germany - 2. Antioxidant activity, and phenolic and mineral content.Food Chem X. 2020;6:100091. doi:10.1016/j.fochx.2020.100091Seal CJ, Brownlee IA.Whole-grain foods and chronic disease: evidence from epidemiological and intervention studies.Proc Nutr Soc.2015;74(3):313-319. doi:10.1017/S0029665115002104University of Vermont.Spelt, long-popular grain.Mencin M, Markanovič N, Mikulič Petkovšek M, Veberič R, Terpinc P.Bioprocessed wholegrain spelt flour improves the quality and physicochemical characteristics of wheat bread.Molecules. 2023;28(8):3428. doi:10.3390/molecules28083428U.S. Department of Agriculture.FoodData Central, spelt, cooked.Zhou Q, Wu J, Tang J, Wang JJ, Lu CH, Wang PX.Beneficial effect of higher dietary fiber intake on plasma HDL-C and TC/HDL-C ratio among Chinese rural-to-urban migrant workers.Int J Environ Res Public Health. 2015;12(5):4726-4738. doi:10.3390/ijerph120504726Tang G, Wang D, Long J, Yang F, Si L.Meta-analysis of the association between whole grain intake and coronary heart disease risk.Am J Cardiol. 2015;115(5):625-629. doi:10.1016/j.amjcard.2014.12.015Fang L, Li W, Zhang W, Wang Y, Fu S.Association between whole grain intake and stroke risk: evidence from a meta-analysis.Int J Clin Exp Med. 2015;8(9):16978-16983.American Heart Association.Whole grains, refined grains, and dietary fiber.Ma Y, Olendzki BC, Wang J, et al.Single-component versus multicomponent dietary goals for the metabolic syndrome: a randomized trial.Ann Intern Med. 2015;162(4):248-257. doi:10.7326/M14-0611Aune D, Norat T, Romundstad P, Vatten LJ.Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies.Eur J Epidemiol. 2013;28(11):845-858. doi:10.1007/s10654-013-9852-5Gaesser GA.Whole grains, refined grains, and cancer risk: A systematic review of meta-analyses of observational studies.Nutrients. 2020;12(12):3756. doi:10.3390/nu12123756Lebwohl B, Ludvigsson JF, Green PH.Celiac disease and non-celiac gluten sensitivity.BMJ. 2015;351:h4347. doi:10.1136/bmj.h4347Tuck CJ, Muir JG, Barrett JS, Gibson PR.Fermentable oligosaccharides, disaccharides, monosaccharides and polyols: role in irritable bowel syndrome.Expert Rev Gastroenterol Hepatol. 2014;8(7):819-834. doi:10.1586/17474124.2014.917956

14 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wang J, Chatzidimitriou E, Wood L, et al.Effect of wheat species (Triticum aestivumvsT. spelta), farming system (organic vs conventional) and flour type (wholegrain vs white) on composition of wheat flour - Results of a retail survey in the UK and Germany - 2. Antioxidant activity, and phenolic and mineral content.Food Chem X. 2020;6:100091. doi:10.1016/j.fochx.2020.100091Seal CJ, Brownlee IA.Whole-grain foods and chronic disease: evidence from epidemiological and intervention studies.Proc Nutr Soc.2015;74(3):313-319. doi:10.1017/S0029665115002104University of Vermont.Spelt, long-popular grain.Mencin M, Markanovič N, Mikulič Petkovšek M, Veberič R, Terpinc P.Bioprocessed wholegrain spelt flour improves the quality and physicochemical characteristics of wheat bread.Molecules. 2023;28(8):3428. doi:10.3390/molecules28083428U.S. Department of Agriculture.FoodData Central, spelt, cooked.Zhou Q, Wu J, Tang J, Wang JJ, Lu CH, Wang PX.Beneficial effect of higher dietary fiber intake on plasma HDL-C and TC/HDL-C ratio among Chinese rural-to-urban migrant workers.Int J Environ Res Public Health. 2015;12(5):4726-4738. doi:10.3390/ijerph120504726Tang G, Wang D, Long J, Yang F, Si L.Meta-analysis of the association between whole grain intake and coronary heart disease risk.Am J Cardiol. 2015;115(5):625-629. doi:10.1016/j.amjcard.2014.12.015Fang L, Li W, Zhang W, Wang Y, Fu S.Association between whole grain intake and stroke risk: evidence from a meta-analysis.Int J Clin Exp Med. 2015;8(9):16978-16983.American Heart Association.Whole grains, refined grains, and dietary fiber.Ma Y, Olendzki BC, Wang J, et al.Single-component versus multicomponent dietary goals for the metabolic syndrome: a randomized trial.Ann Intern Med. 2015;162(4):248-257. doi:10.7326/M14-0611Aune D, Norat T, Romundstad P, Vatten LJ.Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies.Eur J Epidemiol. 2013;28(11):845-858. doi:10.1007/s10654-013-9852-5Gaesser GA.Whole grains, refined grains, and cancer risk: A systematic review of meta-analyses of observational studies.Nutrients. 2020;12(12):3756. doi:10.3390/nu12123756Lebwohl B, Ludvigsson JF, Green PH.Celiac disease and non-celiac gluten sensitivity.BMJ. 2015;351:h4347. doi:10.1136/bmj.h4347Tuck CJ, Muir JG, Barrett JS, Gibson PR.Fermentable oligosaccharides, disaccharides, monosaccharides and polyols: role in irritable bowel syndrome.Expert Rev Gastroenterol Hepatol. 2014;8(7):819-834. doi:10.1586/17474124.2014.917956

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Wang J, Chatzidimitriou E, Wood L, et al.Effect of wheat species (Triticum aestivumvsT. spelta), farming system (organic vs conventional) and flour type (wholegrain vs white) on composition of wheat flour - Results of a retail survey in the UK and Germany - 2. Antioxidant activity, and phenolic and mineral content.Food Chem X. 2020;6:100091. doi:10.1016/j.fochx.2020.100091Seal CJ, Brownlee IA.Whole-grain foods and chronic disease: evidence from epidemiological and intervention studies.Proc Nutr Soc.2015;74(3):313-319. doi:10.1017/S0029665115002104University of Vermont.Spelt, long-popular grain.Mencin M, Markanovič N, Mikulič Petkovšek M, Veberič R, Terpinc P.Bioprocessed wholegrain spelt flour improves the quality and physicochemical characteristics of wheat bread.Molecules. 2023;28(8):3428. doi:10.3390/molecules28083428U.S. Department of Agriculture.FoodData Central, spelt, cooked.Zhou Q, Wu J, Tang J, Wang JJ, Lu CH, Wang PX.Beneficial effect of higher dietary fiber intake on plasma HDL-C and TC/HDL-C ratio among Chinese rural-to-urban migrant workers.Int J Environ Res Public Health. 2015;12(5):4726-4738. doi:10.3390/ijerph120504726Tang G, Wang D, Long J, Yang F, Si L.Meta-analysis of the association between whole grain intake and coronary heart disease risk.Am J Cardiol. 2015;115(5):625-629. doi:10.1016/j.amjcard.2014.12.015Fang L, Li W, Zhang W, Wang Y, Fu S.Association between whole grain intake and stroke risk: evidence from a meta-analysis.Int J Clin Exp Med. 2015;8(9):16978-16983.American Heart Association.Whole grains, refined grains, and dietary fiber.Ma Y, Olendzki BC, Wang J, et al.Single-component versus multicomponent dietary goals for the metabolic syndrome: a randomized trial.Ann Intern Med. 2015;162(4):248-257. doi:10.7326/M14-0611Aune D, Norat T, Romundstad P, Vatten LJ.Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies.Eur J Epidemiol. 2013;28(11):845-858. doi:10.1007/s10654-013-9852-5Gaesser GA.Whole grains, refined grains, and cancer risk: A systematic review of meta-analyses of observational studies.Nutrients. 2020;12(12):3756. doi:10.3390/nu12123756Lebwohl B, Ludvigsson JF, Green PH.Celiac disease and non-celiac gluten sensitivity.BMJ. 2015;351:h4347. doi:10.1136/bmj.h4347Tuck CJ, Muir JG, Barrett JS, Gibson PR.Fermentable oligosaccharides, disaccharides, monosaccharides and polyols: role in irritable bowel syndrome.Expert Rev Gastroenterol Hepatol. 2014;8(7):819-834. doi:10.1586/17474124.2014.917956

Wang J, Chatzidimitriou E, Wood L, et al.Effect of wheat species (Triticum aestivumvsT. spelta), farming system (organic vs conventional) and flour type (wholegrain vs white) on composition of wheat flour - Results of a retail survey in the UK and Germany - 2. Antioxidant activity, and phenolic and mineral content.Food Chem X. 2020;6:100091. doi:10.1016/j.fochx.2020.100091

Seal CJ, Brownlee IA.Whole-grain foods and chronic disease: evidence from epidemiological and intervention studies.Proc Nutr Soc.2015;74(3):313-319. doi:10.1017/S0029665115002104

University of Vermont.Spelt, long-popular grain.

Mencin M, Markanovič N, Mikulič Petkovšek M, Veberič R, Terpinc P.Bioprocessed wholegrain spelt flour improves the quality and physicochemical characteristics of wheat bread.Molecules. 2023;28(8):3428. doi:10.3390/molecules28083428

U.S. Department of Agriculture.FoodData Central, spelt, cooked.

Zhou Q, Wu J, Tang J, Wang JJ, Lu CH, Wang PX.Beneficial effect of higher dietary fiber intake on plasma HDL-C and TC/HDL-C ratio among Chinese rural-to-urban migrant workers.Int J Environ Res Public Health. 2015;12(5):4726-4738. doi:10.3390/ijerph120504726

Tang G, Wang D, Long J, Yang F, Si L.Meta-analysis of the association between whole grain intake and coronary heart disease risk.Am J Cardiol. 2015;115(5):625-629. doi:10.1016/j.amjcard.2014.12.015

Fang L, Li W, Zhang W, Wang Y, Fu S.Association between whole grain intake and stroke risk: evidence from a meta-analysis.Int J Clin Exp Med. 2015;8(9):16978-16983.

American Heart Association.Whole grains, refined grains, and dietary fiber.

Ma Y, Olendzki BC, Wang J, et al.Single-component versus multicomponent dietary goals for the metabolic syndrome: a randomized trial.Ann Intern Med. 2015;162(4):248-257. doi:10.7326/M14-0611

Aune D, Norat T, Romundstad P, Vatten LJ.Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies.Eur J Epidemiol. 2013;28(11):845-858. doi:10.1007/s10654-013-9852-5

Gaesser GA.Whole grains, refined grains, and cancer risk: A systematic review of meta-analyses of observational studies.Nutrients. 2020;12(12):3756. doi:10.3390/nu12123756

Lebwohl B, Ludvigsson JF, Green PH.Celiac disease and non-celiac gluten sensitivity.BMJ. 2015;351:h4347. doi:10.1136/bmj.h4347

Tuck CJ, Muir JG, Barrett JS, Gibson PR.Fermentable oligosaccharides, disaccharides, monosaccharides and polyols: role in irritable bowel syndrome.Expert Rev Gastroenterol Hepatol. 2014;8(7):819-834. doi:10.1586/17474124.2014.917956

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