Are Ancient Grains Better for Digestion? Here's What Research Says

Why Ancient Grains Might Sit Better

You've probably heard someone say they can't eat regular bread but they're fine with sourdough, or they avoid pasta but eat spelt without issues. Is that just placebo? Turns out, maybe not.

The fiber factor:

Ancient grains have significantly more fiber than refined flour, which means they act as prebiotics—food for the beneficial bacteria in your gut. A healthier gut microbiome means better digestion, better immune function, and even better mood. It's not magic, it's just how your digestive system is supposed to work when you give it real food.

Different gluten structure:

Here's where it gets interesting. Some ancient grains like einkorn and spelt have different gluten structures than modern wheat. They're not gluten-free (let's be very clear about that—if you have celiac disease, these are still off-limits), but some people with mild sensitivities report tolerating them better.

Why? Modern wheat has been bred for higher gluten content to make dough stretchier and more elastic. Ancient grains weren't bred for that, so their gluten is less "aggressive." Some research suggests this might make them easier to digest for people who aren't actually gluten intolerant but just sensitive to modern wheat processing.

Stone milling makes a difference:

Because stone-milled flour includes the bran and germ, it contains natural enzymes that can aid in fermentation and digestion. Modern roller-milled flour doesn't have these because the germ gets stripped out (and those enzymes go with it).

The processed food problem:

A lot of digestive issues people attribute to "gluten" are actually reactions to all the other stuff in processed baked goods—preservatives, emulsifiers, dough conditioners, artificial flavors. Ancient grains processed traditionally don't need any of that, so you're eliminating a lot of potential irritants right off the bat.

What this means for you:

If you've been avoiding wheat because it makes you feel bloated or sluggish, it might not be the wheat itself—it might be what's been done to it. Ancient grains, especially stone-milled, could be worth trying.

But again: if you have celiac disease or a diagnosed wheat allergy, ancient grains are not the answer. These are for people who just don't love how conventional baked goods make them feel.