Sorghum
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It is a grass seed.
Naturally gluten-free and free from the wheat family.
Whole sorghum is high in carbohydrate; the popped and extruded forms used as a snack are low.
Sorghum is low FODMAP in the portion the Monash app lists.
Fine for most people at normal amounts.
Rules by country
Sorghum is a food with no E-number, so it sits outside the additive system and under the general cereal rules. The colored varieties are also the source of the anthocyanin food color approved in the EU and the United States.
What is it?
The grain has around 11% protein and a good balance of starch, and it is one of the hardiest cereal crops, which is why it matters so much in the drylands of Africa and India. It contains no gluten-forming prolamines, so it is suitable for celiac disease, and it is used to make a flour that behaves like wheat in baking. When the grain is popped or extruded it expands into a light snack with a low carbohydrate density, and the juice of the sweet varieties is boiled down into sorghum syrup.
Where it comes from: A tall grass grown for grain, for syrup and for animal feed. The white grain varieties are milled for human food and the red and purple ones are mostly used for anthocyanin extracts.
Why it’s in food
- Gluten-free flour
- Grain
- Popped snacks
- Sorghum syrup
- Starch
Often found in
Also listed as: Sorghum, Jowar, Broomcorn, Sorghum grain, Sweet sorghum, Durra
Health & gut impact
Sorghum contains no gluten-forming prolamines and is considered safe for celiac disease, which is why it is one of the base grains in gluten-free flour blends. Cross-contamination at the mill is the practical caveat.
Celiac Disease Foundation, gluten-free grains including sorghum
Sorghum starch is more resistant to digestion than wheat starch, and a high proportion of it reaches the large intestine as resistant starch, where it can be fermented. That is one reason the glycaemic response to sorghum is lower than to white bread.
EFSA, scientific opinion on the effects of the processing of grains on the glycaemic response
The dark red and purple sorghum varieties are a natural source of anthocyanins, and extracts of them are approved as a food color in the EU and the United States. The color is from the same class of pigment found in blueberries.
US FDA, color additive petition for sorghum extract
What can I use instead?
Related
More grains & flours:
Common questions
Is sorghum gluten-free?
Yes, and it is safe for celiac disease because it has no gluten-forming prolamines. As with every grain, look for a certified gluten-free product if the milling facility also handles wheat.
What does sorghum syrup taste like?
It is a dark, malty syrup with a caramel and molasses character, and it is less sweet than molasses. It is used in baked goods, barbecue glazes and as a sugar-free sweetener.
Is sorghum better for you than rice?
It has more fiber and more resistant starch, and a lower glycaemic response, though it is still a starchy grain. It is a reasonable swap for rice, not a replacement for a low-carbohydrate diet.
Is Sorghum safe?
Generally safe (89/100). Sorghum is a food with no E-number, so it sits outside the additive system and under the general cereal rules. The colored varieties are also the source of the anthocyanin food color approved in the EU and the United States.
Is Sorghum vegan?
Yes. It is a grass seed.
Is Sorghum gluten-free?
Yes. Naturally gluten-free and free from the wheat family.
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Scientific sources & regulatory citations
- Celiac Disease Foundation, gluten-free grains including sorghum
- EFSA, scientific opinion on the effects of the processing of grains on the glycaemic response
- US FDA, color additive petition for sorghum extract