Is Farro Gluten-Free?

From The New Day Notebook · Facts last checked October 21, 2026 · General information, not medical advice

Farro is not gluten-free. It is a specific type of wheat, and like all varieties of wheat, it naturally contains gluten proteins.

This makes farro unsafe for anyone with celiac disease or another medical reason to avoid gluten. Because it is a whole grain, it is sometimes mistaken for a gluten-free ancient grain, but it is firmly in the wheat family. Understanding what it is and where it appears can help you make safe choices.

Farro and gluten at a glance

Why farro is not gluten-free

Farro is a popular ancient grain, but it is simply a variety of wheat. Wheat, along with barley and rye, is one of the major grains that contain the protein gluten. The Celiac Disease Foundation includes farro in its list of wheat varieties to avoid on a strict gluten-free diet.

Because farro is wheat, it cannot be made gluten-free. Any product containing farro as an ingredient will contain gluten. A food must contain less than 20 parts per million (ppm) of gluten to be labeled gluten-free in the United States, a standard that a wheat-based grain like farro cannot meet.

Where farro often appears

Farro is a popular ingredient in a variety of dishes. When eating out or buying prepared foods, it is useful to know where it might be found. Always read ingredient lists carefully and ask questions about how dishes are prepared.

Look out for farro in these common items:

• Grain bowls and salads: It often serves as the base for hearty salads and grain bowls, mixed with vegetables, proteins, and dressings.
• Soups with ancient grains: Many restaurant and store-bought soups use a mix of grains for texture and nutrition. If you see “ancient grains” listed, ask for the specific ingredients, as the blend may include farro.

Standard kitchen practices for avoiding gluten apply. For example, even if you order a dish without farro, ask if the same utensils are used to scoop farro and other gluten-free ingredients to prevent cross-contact.

Gluten-free swaps that work

Finding a substitute for farro is straightforward, as many gluten-free grains are versatile. These alternatives can be used as a base for salads, a hearty addition to soups, or a simple side dish. When purchasing any packaged grain, always look for a “gluten-free” label to ensure it was processed in a way that avoids cross-contact with gluten-containing grains.

Some excellent gluten-free alternatives to farro include:

• Brown rice
• Wild rice
• Sorghum
• Quinoa

These grains can be used in many of the same types of recipes that call for farro, such as grain bowls, salads, and soups. Each offers a different flavor and texture, providing a range of options for your cooking.

When to loop in your doctor or dietitian

People with celiac disease require a strict, lifelong gluten-free diet to manage the condition. If you suspect you have a medical issue related to gluten, talk to your doctor before changing your diet, as testing for celiac disease requires gluten to be present in your system for accurate results. A registered dietitian can also provide expert guidance for managing a gluten-free lifestyle.

• If you think gluten is making you unwell, ask about celiac disease testing before cutting gluten out: testing needs gluten in the diet
• If you have celiac disease and still have symptoms on a gluten-free diet
• If you are unsure whether oats, wheat starch or a specific ingredient suits you
• For help planning a gluten-free diet that still meets your nutrition needs

Sources

• Celiac Disease Foundation: Sources of Gluten
• U.S. Food and Drug Administration: Gluten-Free Labeling of Foods

Last checked October 21, 2026. Recipes and ingredients change: always read the current label.