20. Spelt
The ancient grain of Benedictine monasteries — arabinoxylan-rich, moderate β-glucan, but gluten-containing: not a celiac solution.
Spelt in 1 minute
What does it provide? High arabinoxylan (AX) content — 7–9 g/100 g in spelt bran, higher than in common wheat (5–7 g/100 g). Moderate β-glucan (≈ 0.5–1 g/100 g), ferulic acid (200–500 mg/kg in the bran layer), lignan, and high manganese content (1.3 mg/100 g — about 65% of the recommended daily intake per serving). AX reaching the colon is a substrate for Bifidobacterium, Roseburia, and F. prausnitzii — human RCTs show SCFA elevation and a "bifidogenic" effect (François 2012[1560], Lecerf 2012[1561]).
How much? Whole-grain spelt bread 60–100 g, or spelt pasta / flakes 50–70 g (dry) daily. When switching to ancient grain, do so gradually — AX fermentation can transiently cause bloating at first.
When to avoid? Celiac disease and confirmed wheat allergy (spelt contains gluten — not gluten-free), severe IBS elimination phase (fructan content), active NCGS phase (individual trial with sourdough form), classic ATI (amylase trypsin inhibitor) sensitivity.
Spelt (Triticum spelta) is one of the hexaploid ancient wheats: genetically it arose from a cross between emmer (Triticum dicoccon) and a wild grass (Aegilops tauschii) about 8,000–9,000 years ago. According to finds, it spread from Anatolia and the Iranian Plateau through the Balkans and Central Europe; it was the staple grain of Celtic and Germanic tribes alongside continental einkorn. In pastoral and farming cultures, spelt's advantage was its hulled (palaceous) grain: the husk wraps the kernel, so it is more resistant to disease and moisture than modern wheats — storage and overwintering are more reliable. In Pliny and Roman cookbooks it appears as "far"; the classic ingredient of puls (porridge-like gruel).
In medieval Europe, spelt was a staple of monastery gardens and cool, damp mountain regions. Hildegard of Bingen, the 12th-century Benedictine abbess, devotes an entire chapter in Causae et curae to spelt ("dinkel") and considers it the noblest grain — still today one of the favorite references of the German esoteric and bio movement. From the late 19th century, modern higher-yielding free-threshing wheat varieties pushed spelt out of mainstream cultivation, and by the mid-20th century it was barely grown. The 1980s organic-reform movement and the Hildegard tradition brought it back; today Germany, Switzerland, Italy (farro), and more recently Hungary are significant producers. Modern nutritional science values spelt for its higher arabinoxylan, bran phenolic acid, and mineral content compared to common wheat — but emphasizes that it is not gluten-free and is only a solution for NCGS depending on individual tolerance.
Scientific Background
Spelt (Triticum spelta) has a hexaploid genome (AABBDD) like common bread wheat (T. aestivum) — the two are crossable, and the gluten fraction structure is similar. Spelt's gliadin profile differs somewhat: quantitatively the high-molecular-weight glutenin (HMW-GS) ratio is higher, and the expression of certain α-gliadin epitopes is lower (Geisslitz 2020[1556], Geisslitz 2019[1557]). This does not mean spelt is celiac-safe — celiakogenic epitopes are present, and spelt consumption provokes active celiac disease just the same (Spaenij-Dekking 2005).[1558]
Arabinoxylan (AX) is spelt's main prebiotic fiber: bran AX content is 7–9 g/100 g, endosperm AX content is 1.5–2 g/100 g (Andersson 2013).[1559] AX in the colon is a substrate for Bifidobacterium adolescentis, B. longum, Roseburia, and F. prausnitzii — in François 2012's human RCT, 6 weeks of AX supplementation significantly raised the Bifidobacterium ratio and butyrate output.[1560] Ferulic acid is present in the bran layer in covalently bound form — colonic bacterial ferulic-acid esterase activity releases it and converts it to anti-inflammatory dihydroferulic acid (Vitaglione 2008).[1562]
β-glucan content is moderate (0.5–1 g/100 g), smaller than oat's (≈ 4 g/100 g) or barley's (≈ 3 g/100 g), but contributes to the viscous fiber matrix and slower glycemic profile. Spelt's manganese, zinc, magnesium, and iron content is slightly higher than common wheat's — 100 g whole-grain spelt provides about 65% of the manganese RDI and 30% of the magnesium RDI. Lignan profile (mainly secoisolariciresinol diglucoside) is moderate; colonic bacteria convert it to enterolactone with phytoestrogen activity.
During sourdough fermentation, spelt's fructan content drops significantly (Loponen & Gänzle 2018), and gluten peptides undergo partial hydrolysis.[1563] This is why some NCGS patients tolerate sourdough spelt better than yeast-leavened wheat — but it does not solve celiac disease.
- + Sourdough fermentation: reduces fructan content, partial gluten hydrolysis, improves tolerability.
- + Olive oil, walnut, almond (Mediterranean pattern): fat + MUFA + lignan synergy.
- + Legumes (chickpea, lentil) in spelt bowl: complementary amino acid profile + synergistic fermentation.
- + Fermented vegetables (sauerkraut, kimchi): carbohydrate + live culture → SCFA synergy.
- + Green herbs (basil, oregano): polyphenol complement.
- + Yogurt or kefir: synbiotic breakfast with whole-grain spelt flakes.
- In a celiac diet: spelt is not gluten-free — strictly avoid.
- Highly refined, white spelt-flour products: most of the bran-AX and ferulic acid is lost.
- Iron supplementation in the same meal: phytate can chelate Fe — temporal separation.
- High-dose fast carbohydrates (sugar, white rice) together: glycemic spike.
- In active NCGS phase: trial with sourdough spelt if symptoms improve; otherwise avoid.
- Yeast-leavened, quick-risen spelt pasta for IBS patient: fructan is not broken down → bloating.
- Celiac disease: absolutely avoid — spelt is gluten-containing, and celiakogenic epitopes are present.
- Wheat allergy (IgE-mediated): high cross-reactivity — avoid.
- NCGS: individual trial, only with sourdough form; avoid in active phase.
- IBS elimination phase (Monash low FODMAP 4–6 weeks): spelt's fructan content is high — small portions of sourdough bread may be tolerable.[777]
- Severe ATI (amylase trypsin inhibitor) sensitivity: spelt also contains ATI — avoid.
- Acute bowel obstruction, severe stricture: high fiber — risky.
- Severe kidney disease (CKD 4–5) with phosphorus restriction: moderate phosphorus — under dietitian supervision.
- Infant (under 1 year): gluten introduction per WHO and ESPGHAN is allowed from 4–6 months in small amounts.
References
[777] . Monash UniversityMonash FODMAP database. High and Low FODMAP foods. Link
The Monash University FODMAP database, classifying foods as high or low in FODMAP content.
[1556] Geisslitz S et al. Comparative quantitative LC-MS/MS analysis of 13 amylase/trypsin inhibitors in ancient and modern Triticum species2020;10(1):14570. Sci Rep. Link
Amylase/trypsin inhibitors (ATIs) are major wheat allergens and they are also implicated in causing non-celiac gluten sensitivity and worsening other inflammatory conditions. With only few studies on ATI contents in different Triticum species available so far, we developed a targeted liquid chromatography-tandem mass spectrometry (LC-MS/MS) method based on stable isotope dilution assays to quantitate the 13 most important ATIs in a well-defined sample set of eight cultivars of common wheat and durum wheat (modern species), as well as spelt, emmer and einkorn (ancient species) grown at three locations in Germany, respectively. Only few ATIs with low contents were detected in einkorn. In contrast, spelt had the highest total ATI contents. Emmer and common wheat had similar total ATI contents, with durum wheat having lower contents than common wheat. Due to the lack of correlation, it was not possible to estimate ATI contents based on crude protein contents.
[1557] Geisslitz S et al. Wheat ATIs: characteristics and role in human disease2019;6:153. Front Nutr. Link
Review article (Front Nutr) on the characteristics of wheat amylase-trypsin inhibitors (ATIs) and their role in human disease.
[1558] Spaenij-Dekking L et al. Natural variation in toxicity of wheat: potential for selection of nontoxic varieties for celiac disease patients2005;129(3):797–806. Gastroenterology. Link
BACKGROUND \& AIMS: Celiac disease (CD) is an intestinal disorder caused by T-cell responses to peptides derived from the gluten proteins present in wheat. Such peptides have been found both in the gliadin and glutenin proteins in gluten. The only cure for CD is a lifelong gluten-free diet. It is unknown, however, if all wheat varieties are equally harmful for patients. We investigated whether wheat varieties exist with a natural low number of T-cell-stimulatory epitopes. METHODS: Gluten proteins present in public databases were analyzed for the presence of T-cell-stimulatory sequences.
[1559] Andersson AAM et al. Contents of dietary fibre components and their relation to associated bioactive components in whole grain wheat2013;136(3-4):1243–1248. Food Chem. Link
A large and diverse material collection of whole grain wheat samples (n=129) was analysed for total dietary fibre (TDF) content and composition, including fructan (11.5-15.5\%). Correlations between the dietary fibre components, associated bioactive components (e.g. tocols, sterols, phenolic acids and folates) and agronomic properties previously determined on the same samples were found with multivariate analysis (PCA). Samples from the same countries had similar characteristics. The first PC described variation in components concentrated in the starchy endosperm (e.g. starch, β-glucan and fructan) and the dietary fibre components concentrated in the bran (e.g. TDF, arabinoxylan and cellulose). The second PC described the variation in kernel weight and other bran components such as alkylresorcinols, tocols and sterols.
[1560] François IE et al. Effects of a wheat bran arabinoxylan oligosaccharide on human gut microbiota2012;108(12):2229–2242. Br J Nutr. Link
Study on the effects of a wheat bran arabinoxylan oligosaccharide on the human gut microbiota.
[1561] Lecerf JM et al. Xylo-oligosaccharide (XOS) in combination with inulin modulates both the intestinal environment and immune status in healthy subjects2012;108(10):1847–1858. Br J Nutr. Link
The purpose of the present study was to establish the prebiotic effect of a new xylo-oligosaccharide (XOS) and of an inulin-and-XOS mixture (INU-XOS) and to determine their effect on endotoxaemia (lipopolysaccharides (LPS)) and immune parameters. In this randomised, parallel, placebo-controlled, double-blind study, sixty healthy volunteers were randomly assigned to three groups, receiving either 5 g XOS, INU-XOS (3 g inulin +1 g XOS) or an equivalent weight of wheat maltodextrin (placebo) during 4 weeks. Faecal samples were collected to assess the effects of these products on microbiota, as well as SCFA composition, enzymatic activities and secretory IgA production. Circulating LPS was measured in plasma samples, and whole blood was incubated with LPS to measure cytokine expression. Consumption of XOS alone increased the faecal concentrations of Bifidobacterium and butyrate and activities of α-glucosidase and β-glucuronidase, while decreasing the concentrations of acetate and p-cresol. Consumption of XOS in combination with inulin did not decrease the concentrations of acetate and p-cresol, but increased in addition the faecal concentrations of total SCFA and propionate.
[1562] Vitaglione P et al. Cereal dietary fibre: a natural functional ingredient to deliver phenolic compounds into the gut2008;19(9):451–463. Trends Food Sci Technol. Link
Review proposing that cereal dietary fibre can act as a natural functional ingredient to deliver phenolic compounds into the gut. The authors start from the chemical structure, bioavailability and biological significance of the antioxidant component of cereal fibre. The paper advances the hypothesis that slow and continuous release of fibre-bound antioxidants in the gut determines the associated health benefits.
[1563] Loponen J, Gänzle MG. Use of sourdough in low-FODMAP baking2018;7(7):96. Foods. Link
A low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet allows most irritable bowel syndrome (IBS) patients to manage their gastrointestinal symptoms by avoiding FODMAP-containing foods, such as onions, pulses, and products made from wheat or rye. The downside of a low FODMAP diet is the reduced intake of dietary fiber. Applying sourdoughs\—with specific FODMAP-targeting metabolic properties\—to wholegrain bread making can help to remarkably reduce the content of FODMAPs in bread without affecting the content of the slowly fermented and well-tolerated dietary fiber. In this review, we outline the metabolism of FODMAPs in conventional sourdoughs and outline concepts related to fructan and mannitol metabolism that allow development of low FODMAP sourdough bread. We also summarize clinical studies where low FODMAP but high fiber, rye sourdough bread was tested for its effects on gut fermentation and gastrointestinal symptoms with very promising results. The sourdough bread-making process offers a means to develop natural and fiber-rich low FODMAP bakery products for IBS patients and thereby help them to increase their dietary fiber intake.