Spelt: How much is too much? Find out what the experts say, get serving sizes, and reasons to eat

Perspective from Iyanuoluwa Oyetunji

Master of Science in Medicine, specialization in Human Nutrition · 2 years of experience · South Africa


  • Spelt is a source of carbohydrates which is the body’s preferred source of energy. Adequate carbohydrate intake also performs protein-sparing functions, therefore it allows dietary proteins to perform other important functions in the body.
  • Spelt contains fiber. Dietary fiber may help to maintain weight be restricting calorie intake, regulate the levels of cholesterol and glucose, as well as maintain colon health by ensuring adequate bowel movement.

Quantity Recommendation

  • Spelt is a cereal for which about six to eleven servings are allowed in a day. A serving of spelt is one cup. It is beneficial to diversify the diet by consuming other cereals and sources of carbohydrates.

Spelt: How much should you eat? Experts weigh in.

See side effects of Spelt from this expert

Perspective from Julia Rocha

Bachelor in Nutrition · 3 years of experience · Brazil


  • Spelt has dietary fiber, responsible for helping to transport food through the digestive tract, speeding up the absorption of nutrients and reducing illnesses such as constipation, bloating, cramps, excessive gas, diarrhea and more serious gastrointestinal problems such as ulcers.
  • Spelt helps LDL cholesterol levels in the body because it can interact with cholesterol absorption processes and inhibit cholesterol absorption from foods. The elimination of LDL from the body promotes a healthy balance of fatty acids in the body.
  • Spelt is full of niacin, which is one of the essential vitamins. It helps the endocrine system, which is extremely important for overall health and functioning, and plays an important role in the body’s adrenal glands, particularly in the production of sex hormones. Maintaining levels of niacin in your diet is a wise choice.

Quantity Recommendation

  • My recommendation is to check if you have an allergy or intolerance to spelt with a specialist and if not, consume it every other day and not exceed the consumption of 100g per day.

Spelt: How much should you eat? Experts weigh in.

Love Spelt? Get nutritional facts, tips from health experts, and more

This is for information purpose only, and should not be considered as a substitute for medical expertise. These are opinions from an external panel of individual doctors, and not to be considered as opinion of Microsoft. Please seek professional help regarding any health conditions or concerns.

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