Have you ever heard of spelt? Maybe you’ve seen our videos about growing it on our farm or watched an influencer touting its health benefits online and wondered what it is and why everyone suddenly seems to be talking about ancient grains. You’re not alone. As shoppers search for healthier options, spelt is making a quiet comeback, but there are lots of unanswered questions.
Isn’t it just another type of wheat? What about gluten? For those with gluten sensitivity, celiac concerns, or chronic digestive issues like IBS or IBD, the rise of spelt sparks both curiosity and caution. It looks wholesome, but is it actually better than regular wheat, or just another fad?
We’ve spent years learning all there is to know about Spelt as we’ve grown, harvested, and cooked with it. Today, we are ready to tackle all of the big questions. In this article, we’ll explore what spelt is, where to find organic spelt, and its ancient origins. We’ll dive into its nutritional profile, fiber, protein, vitamins, gluten, and health considerations like diabetes and inflammation. You’ll also find recipe inspiration, from homemade spelt bread to creative, easy ways to cook with it at home.
What Is Spelt and Why Are People Talking About It?
Spelt, or Triticum spelta, is a hulled ancient grain. As an ancient cousin of modern wheat, Spelt has a unique genetic profile, making it easier to digest for some people, particularly those with mild gluten sensitivity (though it’s not safe for those with celiac disease). As a true ancient grain, spelt hasn’t undergone industrial hybridization, preserving its original nutritional qualities.
Compared to whole wheat, spelt contains more protein, fiber, and trace minerals like magnesium and iron. And though it isn’t quite as nutritionally dense as some ancient grains, such as Einkorn, it tends to be much easier to bake with. This, combined with the lightly sweet, nutty flavor, makes it an excellent choice for whole grain breads, pancakes, and grain bowls. Versatile and wholesome, spelt fits beautifully into a well-rounded, nutrient-rich diet.
If this sounds intriguing, read on to learn more about where spelt comes from, its health benefits, and how to incorporate it into your diet.
Where Spelt Comes From
Spelt is believed to have originated in an area of the Middle East known as the Fertile Crescent. Here, some of the first known civilizations learned to cultivate crops like Spelt. The use of Spelt spread, and for centuries, it was a dietary staple throughout Europe, particularly in Germany. However, in the 19th century, higher-yield wheat varieties took over, and spelt, which is harder to grow, became less and less common.
So if Spelt is so much harder to grow, why are farmers starting to grow it again? Let’s find out!
The Modern Rise of Spelt
Of course, the main reason for the spelt’s comeback is the nutritional benefits, but Spelt also has some important traits that make it a useful crop for farmers as well. Spelt is a winter wheat; this means it is planted in the fall, lies dormant during the winter, and then sprouts first thing in the spring. The spelt plant also grows large leaves that cover the ground and keep other plants and weeds from getting enough sunlight to flourish.
Additionally, spelt is a hulled grain, which means it grows with a protective outer layer that must be removed before milling. This hull acts as a natural barrier against pests and environmental damage during the planting and maturation of the seed.
These traits make Spelt an excellent candidate for organic farming, where pesticides and herbicides can’t be used to reduce weed growth or pest damage. The ground coverage keeps weeds down, and the hull protects against pests. So as consumers have become more and more interested in healthier organic products, farmers have returned to ancient grains and rediscovered their uniquely beneficial nutritional and genetic characteristics.
If you’re interested in learning more about the history and origin of Spelt, visit this page.
Nutrition Facts About Spelt
Now it’s time to discuss how it helps our bodies. Spelt is nutritionally rich, offering an excellent source of fiber, protein, and essential micronutrients. Here’s a snapshot per 1-cup cooked serving:
- Calories: 180g
- Carbohydrates: 37g
- Protein: 8g
- Fat: 1.5g
- Fiber: 6g
- B Vitamins: Especially niacin (B3) and thiamin (B1)
- Iron & Magnesium: Higher than modern wheat
- Glycemic Index: 44-65 (Depending on the form it’s consumed in)
When compared with modern wheat, Spelt takes the upper hand nutritionally. So let’s discuss what these nutrients can do for our health.
How Spelt Boosts Health
Here is a breakdown of some of the most important nutrients found in Spelt and how they help your body function.
Fiber
Spelt is an excellent source of dietary fiber, which plays a critical role in maintaining digestive health. Fiber adds bulk to the stool and supports regular bowel movements. It also feeds beneficial gut bacteria and can help manage type 2 diabetes by slowing glucose absorption and stabilizing blood sugar levels.
Protein
Although not as high in protein as legumes or animal sources, spelt contains more protein than many modern wheat varieties and provides all nine essential amino acids. These amino acids are vital for muscle repair, tissue regeneration, and hormone production. Adequate protein intake can help prevent muscle wasting, particularly in older adults, and support immune resilience.
Iron
Spelt contains a modest but meaningful amount of iron, a mineral essential for transporting oxygen throughout the body. Iron deficiency is the most common nutritional deficiency worldwide and the leading cause of anemia, which causes fatigue, weakness, and shortness of breath. Incorporating iron-rich foods like spelt into the diet can help prevent iron-deficiency anemia. It’s important to note that Spelt is high in phytic acid, which can decrease your body’s ability to absorb iron. Soaking or fermenting the grain, using sourdough for example, can reduce the effects of phytic acid.
Magnesium
Magnesium in spelt supports hundreds of enzymatic processes in the body, including those involved in nerve transmission, muscle function, and energy production. Ensuring adequate magnesium intake through foods like spelt can help regulate blood pressure, reduce inflammation, and support overall heart health.
B Vitamins
Spelt is a natural source of several B vitamins, particularly niacin (B3) and thiamin (B1). These vitamins are crucial for converting food into usable energy and supporting nervous system function. A deficiency in B vitamins can lead to a variety of conditions. Including spelt in the diet helps maintain healthy energy levels and neurological function, especially for individuals with increased needs or limited access to animal-based B vitamin sources.
Health Considerations & Special Diets
There are some people who need to be careful about which foods they eat because of specific health challenges. Read on to find out if Spelt is safe for you.
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- Celiac & Gluten Sensitivity: Spelt contains gluten and is not safe for those with celiac disease. However, because the gluten structure of Spelt is different from modern wheat, some with non-celiac gluten sensitivity report better tolerance.
- IBS/IBD: Spelt’s high fiber can support gut health, but may need to be introduced gradually. Fermentation can reduce FODMAPs, which makes the grain even easier for the body to digest.
- Diabetes: Spelt is lower in sugar and higher in fiber and protein than modern wheat. This means that the impact it has on blood sugar is greatly reduced. Those who have to closely regulate their blood sugars may find that Spelt is a great alternative to modern wheat.
- Heart Health: The soluble fiber in spelt helps lower cholesterol by binding to cholesterol molecules in the digestive tract and helping remove them from the body. Lower cholesterol levels are directly linked to a reduced risk of heart disease and atherosclerosis
- Phytic Acid: Present, but soaking or sprouting spelt reduces it and improves mineral absorption.
- Digestion: Some recent studies have shown that a multitude of factors can make Spelt easier to digest for some people. These studies found that Spelt is lower in some antigens and peptides that are linked to celiac symptoms. There are still unknown variables that impact whether or not someone can safely digest Spelt, but it’s clear that for some people, it is a great alternative to wheat. The high fiber and
When it comes to special health concerns, remember, it is possible to overeat any food. Balance is key. If you’re unsure it is safe for you, check in with a health care professional.
Where to Buy Organic Spelt
So, now that you know all about the benefits of Spelt, we’d like to introduce you to how we grow Spelt on our family farm.
Our philosophy is that good health starts in the soil. When our soil biology is healthy, our plants are healthy. When our plants are healthy, our food is healthy, nutrient-dense, and delicious!
That’s why we don’t use chemicals in our farming; they would disrupt our soil biology.
Choosing our organic spelt means you are choosing glyphosate-free and nutrient-dense, delicious flavors, and premium quality.
At Grand Teton Ancient Grains, we take pride in growing, harvesting, and milling spelt with the highest standards of quality, transparency, and care. All of the spelt we offer is grown on our family farm and nearby fields that follow our farming practices.
We oversee every stage, from seed preservation, planting, soil health, and harvest to cleaning, packaging, and delivery, ensuring that what reaches your kitchen is fresh, pure, and free from harmful chemicals. We see it as the ultimate farm to table experience.
When you choose Grand Teton Ancient Grains, you’re not just buying spelt, you’re investing in quality you can taste, values you can trust, and a mission to restore ancient grains and nourish families for generations to come.
If you’re ready to make the change, browse our selection of organic Spelt products.
Ideas for Cooking with Spelt
Out of all of the ancient grains, Spelt is one of the most popular among bakers. It tends to be easy to work with and has a mild, slightly sweet flavor. But it can also be used in breakfast cereals, pilafs, and other dishes in its whole form. Check out these recipes for some ideas to get you started.
Recipe Highlights
- Spelt Breadsticks – Great for a side dish or snack
- Spelt Porridge – A healthy and delicious breakfast option
- Spelt Tortillas – Perfect for wraps, tacos, or breakfast burritos
For more ideas about how to use Spelt in your diet, visit our guide to baking with Spelt flour or take a look at our Spelt recipes page.
Start Your Spelt Journey Today
Spelt deserves a place in your pantry. It’s rich in history, loaded with nutrients, and easy to cook once you learn its quirks. As a flavorful, fiber-packed alternative to modern wheat, it offers the best of ancient tradition and modern nutrition. Shop our Organic Spelt to stock your kitchen today.
Want More?
Looking to branch out beyond spelt? Visit ancientgrains.com to explore Einkorn, Emmer, Khorasan, and more incredible ancient grains. Don’t forget to subscribe to our monthly newsletter for fresh recipes, seasonal discounts, and helpful tips.
looking forward to learning!