Sorghum: A Naturally Gluten-Free Whole Grain Rich in Fiber and Minerals

Sorghum (*Sorghum bicolor*) is an ancient cereal grain cultivated across Africa and Asia and now worldwide. Naturally **gluten-free**, it’s used whole (as a rice substitute), popped like popcorn, or milled into flour for baking.

- **Calories:** ~329 kcal - **Carbohydrates:** ~72 g - **Fiber:** ~6–8 g - **Protein:** ~10–11 g - **Key minerals:** iron, magnesium, phosphorus, potassium - **Phytonutrients:** phenolic acids and tannins with antioxidant activity

- **Supports digestive health** thanks to its fiber content. - **Steady energy & glycemic balance** – whole-grain structure and fiber help slow carb absorption. - **Mineral support** – provides iron and magnesium for oxygen transport and muscle/nerve function. - **Naturally gluten-free** – suitable for celiac disease and gluten sensitivity (watch cross-contamination). - **Antioxidants** from pigmented varieties (red/black) may help combat oxidative stress.

- **Phytates (antinutrients)** can reduce mineral absorption; soaking, sprouting, or fermenting the grain/fermented batters helps. - **Gas/bloating** may occur if fiber intake increases rapidly—add gradually and hydrate. - Some commercial **sorghum syrups** are high in sugar and don’t reflect the whole grain’s benefits.

- **Cook whole** (like rice or quinoa) for bowls, pilafs, and salads. - **Pop** sorghum in a hot dry pan for a mini-popcorn snack. - **Bake** with **sorghum flour** in gluten-free breads, pancakes, and cookies (often blend with starches/binders). - Add to **soups and stews** for texture and fiber.

Sorghum is a nutrient-dense, gluten-free whole grain offering fiber, minerals, and antioxidants—easy to cook, versatile to bake with.