Sorghum’s Science-Backed Benefits for Gut Health and Immunity

If you’ve never heard of sorghum, you’re not alone. The grain has been around for centuries, though it rarely makes its way to menus or shopping lists. But recent research published in the Journal of Food Science found that sorghum is actually packed with phytonutrients known to improve satiety, blood sugar levels, immunity, and gut health, potentially earning it a spot as the next superfood. 

The ancient grain originates in Asia and Africa, but gained popularity in the United States in the mid-1800s thanks to its high crop efficiency, says Aderet Dana Hoch, RD, a registered dietitian and founder of Dining With Nature. It requires minimal water and sunlight, and thrives in poor soil conditions and high temperatures, making it well-suited for challenging, drought-prone environments, she explains. In fact, sorghum uses 36% less water than other grains, and over 90% of U.S. sorghum fields are rain-fed, requiring no irrigation, which helps conserve water and keep soil healthy, according to the United Sorghum Checkoff Program (USCP).

Historically, sorghum has been primarily used as animal feed and for ethanol production, but because it’s one of the most widely grown crops worldwide, researchers continue to explore its health benefits for humans. 

“Many consumers aren’t familiar with sorghum because it’s often used as an ingredient in other foods, such as gluten-free bread or granola, rather than featured as a whole grain on its own, but as awareness grows around gluten-free and sustainable diets, sorghum is gaining popularity,” says Kaytee Hadley, RDN, a functional medicine dietitian and founder of Holistic Health and Wellness. 

So should you stock up on sorghum? What are its health benefits, exactly? Here’s what experts have to say.

What is sorghum?

Sorghum is a naturally gluten-free, non-GMO whole grain known for its nutty flavor, chewy texture, and impressive nutritional value, says Hadley. “Many people are already eating sorghum and don’t even know it because it’s used in many products labeled ‘gluten-free’ or ‘ancient grains,’” she explains. 

The well-known cereal crop belongs to the grass family, with small, round, white grains that can be cooked whole, ground into flour, popped like popcorn, or even made into syrup, Hoch says. It’s the base of the Chinese spirit baijiu and sometimes Korean makgeolli, and a component of a Kentucky-made nocino liqueur, and was even a key ingredient in the gingerbread that a young Abraham Lincoln’s mother would make for him. Research has also found that it’s a nutritional powerhouse — chock-full of antioxidants, polyphenols, and a plethora of vitamins and minerals. 

What are the nutritional benefits of sorghum? 

Sorghum gets a gold star for nutrition because it’s packed with 12 essential nutrients, including protein, fiber, iron, magnesium, selenium, zinc, and copper, which Hadley says support immune function, heart health, energy production, and a healthy metabolism. 

• Boosts protein intake: Hoch says sorghum is recognized as one of the higher-protein grains. This is great for anyone to recognize, but can be particularly beneficial for those who avoid animal protein, since a high-protein diet is essential for supporting muscle maintenance, hormone production, and overall satiety, she says.
• Supports immunity: “Sorghum naturally contains several minerals like zinc, selenium, and copper that all play important roles in supporting the body’s immune system,” Hadley says. Studies have also found that sorghum’s bioactive compounds and antioxidants may help mitigate the spread and development of chronic illnesses such as heart disease, diabetes, and cancer. 
• Promotes digestion: “Sorghum is a source of dietary fiber, which promotes bowel regularity and supports the gut microbiome,” Hadley says. Fiber feeds the important bacteria in your gut to create a thriving microbiome (the community of organisms that live in and on the body), which is crucial for immune, brain, and heart health, but it also keeps your digestive tract flowing to combat bloat and constipation, she explains.
• Supports mood: Believe it or not, Hadley says sorghum contains tryptophan, an amino acid that supports the production of serotonin, which influences mood. That said, sorghum is not a substitute for therapy, medication, or other mental health treatments.
• Regulates blood sugar: Refined grains, such as pasta and white bread, may contribute to blood sugar spikes, but Hoch says the fiber, complex carbohydrates, and protein in sorghum help balance healthy blood sugar levels. This is because whole grains have a lower glycemic index than refined grains, meaning they digest more slowly, causing a delayed rise in blood sugar while providing a steady energy source throughout the day. Note that there are different varieties of sorghum, with some having more fiber than others. Pearled sorghum, which has been slightly refined by the removal of its tough but nutritious hull, has slightly lower protein and fiber content than whole-grain sorghum with the hull intact. 

How much sorghum should you eat to reap these benefits?

According to Hoch, it’s best to consume 1/2 to 1 cup of cooked sorghum two to four times a week to reap the health benefits. When you eat it is up to you, but she recommends aiming to include a portion of whole grains with every meal. According to the USDA, 1/2 cup of cooked sorghum counts as one serving. 

Just note that sorghum should be eaten as part of a balanced diet that includes a variety of nourishing foods and whole grains like quinoa, brown rice, and oats. “There is no known upper limit to safety, but overconsumption of any single food and the loss of variety in someone’s diet could lead to nutrient imbalances or digestive discomfort,” Hadley says. 

Plus, because sorghum is a source of fiber, too much can lead to bloating, gas, and abdominal pain, especially in those with digestive conditions like irritable bowel syndrome, Hoch says. Those with a grain allergy should also steer clear.

Sorghum is usually available in large grocery stores, specialty health shops, and online, and Hoch recommends cooking it on the stovetop or in a pressure cooker with water. “It’s versatile and can be enjoyed in salads, soups, or as a side with entrées, but the flour is great for baking breads, muffins, and other gluten-free treats, or popped like popcorn for a fun and nutritious snack,” she says. 

Another pro tip: Sorghum is great for meal-prepping since it freezes and reheats well without diminishing the taste or texture, per Hadley.