Ancient grains: what they are, benefits, and how to use them

Ancient grains: what they are, benefits, and how to use them

Ancient grains are gaining popularity across the UK as more people look for natural, less processed, and nutrient-rich alternatives to modern wheat. But what exactly are ancient grains, and are they really healthier?

In this guide, we explain what ancient grains are, their benefits, and how you can include them in your daily diet.

What are ancient grains?

Ancient grains are varieties of grains that have remained largely unchanged over the last several hundred (or even thousands) of years. Unlike modern wheat, they have not been heavily modified or hybridised.

Some of the most popular ancient grains include:

• Spelt
• Einkorn
• Emmer (farro)
• Amaranth
• Quinoa
• Teff

These grains are often considered more natural and are valued for their nutritional profile and traditional cultivation methods.

Ancient grains benefits

Many people in the UK are switching to ancient grains due to their potential health benefits:

• Less processed: closer to their original form
• Rich in nutrients: including fibre, protein, and minerals
• Better digestibility: some people find them easier to tolerate than modern wheat
• Support gut health: thanks to their natural fibre content

While they are not a miracle food, ancient grains can be a valuable part of a balanced diet.

Ancient grains vs modern wheat

Modern wheat has been bred for higher yields and baking performance, which often changes its structure and nutritional value.

Ancient grains, such as spelt or einkorn, are typically less modified and may contain different gluten structures. This is why some individuals report better tolerance, although they are not suitable for people with coeliac disease.

Are ancient grains gluten free?

Not all ancient grains are gluten free. For example:

• Spelt, einkorn, and emmer contain gluten
• Quinoa, amaranth, and teff are naturally gluten free

If you are following a gluten-free diet, always check product labels carefully.

Ancient grains for gut health

Ancient grains are often included in gut-friendly diets because of their fibre content. Fibre supports digestion and helps maintain a healthy gut microbiome.

For people exploring gut health, combining ancient grains with prebiotic foods can be especially beneficial.

How to use ancient grains in everyday cooking

Adding ancient grains to your diet is easier than you might think:

• Use spelt or einkorn flour for baking
• Add quinoa or amaranth to salads
• Replace rice with ancient grain alternatives
• Use ancient grain pasta for a healthier twist

They can be used in both sweet and savoury recipes, making them very versatile.

Where to buy ancient grains in the UK

If you are looking to include ancient grains in your diet, it’s important to choose high-quality products.

Explore our selection of ancient grains and flours available in the UK:

Shop ancient grains

Final thoughts

Ancient grains are a great option for those looking to diversify their diet and explore more natural food choices. While they are not suitable for everyone, they offer a nutritious and versatile alternative to modern grains.

As interest in gut health and clean eating continues to grow in the UK, ancient grains are likely to become an even more important part of everyday nutrition.

Learn more from our blog:

Low FODMAP diet: complete guide for beginners
Inulin vs Psyllium - which fibre is better for gut health?