Is Teff Gluten Free?

Why teff is naturally gluten free

Teff is a tiny, nutty-tasting grain, and it does not belong to the wheat, barley or rye family. It’s on the Celiac Disease Foundation’s list of naturally gluten-free grains and starchy foods, alongside amaranth, buckwheat, millet, quinoa, rice and sorghum. In its pure form, teff does not contain the proteins that trigger celiac disease, non-celiac gluten sensitivity or wheat allergy.

That makes it a welcome option if you miss hearty, wholesome grains. You can cook the whole grains as a porridge, use teff flour in baking, or enjoy it in dishes where it’s the main ingredient.

Where the risk comes in: cross-contact

Here’s the catch. There is some research indicating that naturally gluten-free grains can end up containing gluten through cross-contact with gluten-containing grains during harvesting and processing. Teff is no exception to that general concern. Fields, harvesting equipment, storage bins, mills and trucks may all handle wheat, barley or rye at some point, and a few stray grains are enough to matter if you have celiac disease.

Bulk bins are a particular worry. Scoops get shared, lids get left open, and one customer’s wheat berries can end up in the teff. For that reason, the Celiac Disease Foundation does not recommend buying grains from bulk bins.

Hidden sources to watch for

• Teff flour blends: Some mixes combine teff with wheat flour or other gluten-containing flours. Always read the full ingredient list.
• Ready-made foods: Breads, wraps, crackers, cereals and flatbreads made with teff may also contain wheat or barley, or be made on shared equipment.
• Restaurant dishes: Traditional flatbreads made with teff are sometimes mixed with other flours. If you’re eating out, ask exactly what’s in the batter and how it’s made.

How to check labels and ask the right questions

If you’re worried about a particular grain, the safest approach is to buy only versions that have been tested for gluten and contain less than 20 parts per million. In practice, that means looking for a clear gluten-free claim on the package. Our guide to gluten-free labels explains what those claims mean and what to look for when you’re standing in the aisle.

Keep in mind that “wheat-free” does not necessarily mean “gluten-free”, so a wheat-free teff product could still contain barley or rye. If the label isn’t clear, check our walkthrough on understanding gluten-free labels, and when in doubt, contact the manufacturer and ask how the teff is grown, milled and packed.

If you like a quick second opinion while shopping, a scanner or checker app can help you review ingredients on the spot. Our comparison of gluten-free scanner apps is a good place to start, though an app never replaces reading the label yourself.

Safe ways to buy and enjoy teff

• Choose packaged teff that is clearly labeled gluten free, rather than loose or bulk grain.
• Check the whole ingredient list on any teff flour, cereal or bread, not just the front of the box.
• Ask questions at restaurants and bakeries about other flours and shared equipment.
• Build variety by rotating teff with other naturally gluten-free grains such as quinoa, millet, buckwheat and rice, again choosing tested or labeled products.

Base your diet around fresh, minimally processed foods like fruit, vegetables, meat, fish, dairy, beans and nuts, and treat grains like teff as a tasty addition rather than the foundation. If you want more help picking the right tool for shopping, see how to choose a gluten checker.

Everyone’s sensitivity is different, so if you have celiac disease and aren’t sure whether a grain fits your plan, talk with your doctor or a dietitian who knows gluten-free eating.

This article is for general information only and is not medical advice. If you think you have celiac disease or a gluten-related condition, talk to a doctor or registered dietitian before changing your diet.