Spelt vs Farro:
Which Is Gluten-Free?
Two ancient grains sold in health food aisles, sometimes as wheat alternatives. Both are forms of wheat, and neither is safe on a gluten-free diet.
Only after one of them? Is Spelt Gluten-Free? or Is Farro Gluten-Free?
Heads up: both Spelt and Farro typically contain gluten — see the safe alternatives below.
Verdicts last reviewed July 2026 · based on FDA gluten-free labeling rules and Celiac Disease Foundation guidance
Heads up: both Spelt and Farro typically contain gluten — see the safe alternatives below.
Spelt
No. Spelt is a type of wheat and contains gluten — Bob's Red Mill and the Celiac Disease Foundation both say so. It is not safe for celiac disease.
Watch out for:
- "Wheat-free" breads and pastas made with spelt
- Ancient-grain blends and bakery loaves
- Spelt pretzels and crackers sold in health food aisles
Farro
No. Farro is an ancient form of wheat and contains gluten — it is not safe for people with celiac disease.
Watch out for:
- Farro is wheat (emmer, einkorn, or spelt)
- Marketed as an "ancient grain" but still contains gluten
- Common in grain bowls and salads at restaurants
Gluten-free swaps
Instead of Spelt:
Instead of Farro:
As an Amazon Associate we earn from qualifying purchases.
Not sure about a specific brand?
Scan any product label with our free AI gluten checker for an instant celiac-safe verdict.
Scan a product free