Teff: A Fiber-Rich Superfood

Royd Carlson |
07. 05. 2024

The American Association of Cereal Chemists defines dietary fiber as the “edible parts of plant or analogous carbohydrates resistant to digestion and absorption in the human small intestine with complete or partial fermentation in the large intestine” (DeVries 2003)

Teff is packed with nutrients, particularly fiber, making it a valuable addition to any diet. Our teff grain and flour is all whole grain, so none of the fiber or nutrients are removed, or removed and ‘added back’ as is the case with some whole grain flours.

Because teff is small compared to other grains, there is more bran in the grain relative to starch. The total fiber in teff is several times that found in wheat, corn or rice.

A serving of teff (47g or ¼ cup) contains 5g of fiber, or 18% of your recommended intake. Let’s explore how teff’s high fiber content contributes to overall health and wellness.

What are the Health Benefits of Teff’s Fiber

1. Digestive Health

Teff’s fiber aids in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. It also serves as a prebiotic, feeding beneficial gut bacteria and supporting a balanced microbiome.

2. Blood Sugar Management

The fiber in teff helps slow down the absorption of sugar in the bloodstream, potentially aiding in blood sugar management. This makes teff a smart choice for individuals with diabetes or those at risk of developing the condition.

3. Weight Management

High-fiber foods like teff can contribute to feelings of fullness and satiety, potentially aiding in weight management by reducing overall calorie intake.

4. Heart Health

Dietary fiber, including that found in teff, has been linked to improved heart health. It may help lower cholesterol levels and reduce the risk of heart disease.

5. Colon Health

The fiber in teff may play a role in maintaining colon health and potentially reducing the risk of colon cancer.

Incorporating Teff into Your Diet

Teff’s versatility makes it easy to include in your diet. It can be used as a substitute for other grains in porridge, added to baked goods, or used as a base for gluten-free dishes. Its nutty flavor complements both sweet and savory recipes. It can also be used as a thickener, as the fiber tends to take up a lot of water.


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