Not All Wheat Is Equal: Ranking Ancient, Heirloom & Modern Grains by Reactivity

A side-by-side look at 25+ grains—gluten, lectins, WGA, ploidy, and what might actually work for sensitive bodies.

If you’re trying to reintroduce wheat—or just want to understand which grains your body might actually tolerate—not all wheat is created equal.

Modern wheat varieties have been bred for yield and processing, not digestibility. Ancient and heirloom grains, on the other hand, often contain simpler gluten structures, fewer inflammatory compounds, and a genetic makeup that may be easier on sensitive systems.

To help you make informed choices, I’ve ranked 25+ grains based on key compounds that can trigger immune and digestive reactions—like gluten, lectins, WGA, and ATI content. The chart also includes each grain’s historical origin, ploidy (chromosome count), and genome type.

Here’s a preview of the chart with 25 ancient and heirloom wheat grains:

Subscribers have access to the full chart above with 25 ancient and heirloom grains ranked from best to worst.