Farro: An ancient supergrain making a modern comeback

By lauraharris // 2025-05-06

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Farro is rich in protein, fiber, B vitamins and essential minerals like magnesium, iron and zinc. Its low gluten content makes it easier to digest than modern wheat.
One of the oldest cultivated grains, farro dates back over 10,000 years and was a staple in ancient Roman and Mediterranean diets before being revived in modern times.
Farro supports digestion, stable blood sugar and energy metabolism due to its fiber and slow-digesting carbs. However, its phytic acid content may reduce mineral absorption unless soaked or sprouted.
While naturally hardy, non-organic farro may contain pesticide residues (e.g., glyphosate) or heavy metals. Opt for organic and rinse before cooking for best results.
Farro works well in salads, soups, grain bowls and even breakfast porridge, adding a nutty flavor and chewy texture to meals.

Farro, an ancient grain with a rich history and impressive nutritional profile, is enjoying a resurgence in modern wellness and culinary circles. Known for its nutty flavor and chewy texture, farro is a versatile ingredient packed with protein, fiber and essential vitamins, making it a favorite among health-conscious eaters. But what exactly is farro, and why does it deserve a place in your pantry?

Brief history of farro

Farro is one of the oldest cultivated grains, dating back over 10,000 years in Mesopotamia and ancient Egypt. It was a dietary staple in Roman times, feeding both soldiers and civilians, before being overshadowed by modern wheat varieties. During the Middle Ages, farro remained a crucial food source in Mediterranean and Middle Eastern cultures, particularly in Italy, where it is still featured in traditional dishes today. Its renaissance in contemporary cuisine began in the late 20th century as interest in ancient grains surged due to their superior nutrition and sustainability.

Nutritional profile

Farro is praised for its high fiber, protein and B vitamin content. Unlike refined grains, farro retains all parts of the kernel, ensuring maximum nutrient density and a low glycemic index (GI), which helps stabilize blood sugar. (Related: Study shows that a diet full of fiber and whole grains can help lower your risk of disease.) Farro's gut-friendly fiber supports digestion, while its slow-digesting carbs help maintain steady energy levels. Compared to refined grains like white rice or pasta, farro provides plenty of nutrients, such as:

High-quality plant protein (5–7g per cooked cup)
Dietary fiber (up to 7g per serving) for digestive health
B vitamins, especially niacin (B3) and thiamine (B1), for energy metabolism
Magnesium, iron and zinc for immunity and nerve function
Antioxidants like polyphenols and lignans, which combat inflammation

While farro has lower amounts of gluten than wheat, it is still not safe for people with celiac disease. Its phytic acid can also hinder mineral absorption so farro should be soaked or sprouted before cooking. For those avoiding gluten, alternatives like quinoa or buckwheat are better options. Farro is naturally hardy and often grown with fewer chemicals, but conventional farro may still carry pesticide residues like glyphosate (common in conventional farming) or chlorpyrifos (a neurotoxic insecticide banned in some areas). Heavy metal contamination is less likely in farro compared to rice, but traces can still be present if grown in polluted soil. To reduce risks, choose organic farro when possible, rinse it well before cooking, and buy from trusted brands that test for pesticides and heavy metals.

Culinary uses of farro

Farro's chewy texture and nutty flavor make it an excellent addition to:

Salads

Farro pairs well with roasted vegetables, feta and citrus dressings.

Soups and stews

Farro adds a hearty texture to minestrone or mushroom soups.

Grain bowls

Combine with lentils, avocado and tahini for a protein-packed meal.

Breakfast porridge

Cooked with almond milk, cinnamon and berries. This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern. Explore more health benefits of superfoods like farro and other natural ingredients at NaturalNews.com, your trusted source for wellness insights and nutritional knowledge. For cutting-edge tools to expand your understanding of natural health, try Brighteon.ai, an innovative AI model created by Mike Adams, the Health Ranger. This free, downloadable tool is designed to decentralize knowledge, bypass censorship, and empower individuals with actionable information. If you're passionate about nutrition, natural medicine and uncensored discussions, visit Brighteon.com, a free speech video platform, and join our vibrant communities on Brighteon.IO and Brighteon.social. Dive into open conversations about food, ingredients and holistic health today! Watch this video to know more about survival grains. This video is from the Cahlen channel on Brighteon.com.

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