Dr. Weil on The Benefits Of Farro For Muscle Health (+ Recipes!)

Learn why farro is a great addition to your diet to help improve muscle health, including food pairings, recipes and more.

Oct 16, 2026

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Happy Friday! Today in our Anti-Inflammatory Food As Medicine Series, we are taking an in-depth look at farro - a whole grain that is great for heart health, digestion and can even support muscle health too. Learn more, try our farro recipes - including a new Farro Salad recipe.

And if you missed any posts from this week, we covered the healthy fiber that beans and legumes give us, Diana covered keeping the immune system healthy, and we gave our takes on HRT and served up a hormone-supporting meal plan.

Forward this post to anyone you know who may be interested in our healthy kitchen recommendations and anti-inflammatory Food As Medicine series and recipes!

Food as Medicine: Anti-Inflammatory Food As Medicine Series: Farro For Muscle Health

Farro is often considered a heart-healthy whole grain, but it’s also a great addition for supporting muscle health, especially when included as part of a balanced diet. Learn more about what farro is, the type we recommend you buy, the muscle benefits farro brings to the table and more - including recipes.

What Is Farro?

Farro is the Italian name for emmer wheat, an ancient strain of hard wheat from the Fertile Crescent in western Asia. Often confused with spelt due to their similar taste and texture, farro comes in perlato (pearled) and semi-perlato (semi-pearled); opt for semi-perlato as it has more of the fiber- and nutrient-rich bran intact (or buy whole farro if you can find it). It comes in three grades: long, medium or cracked. Purchase one of the intact grades of farro (long or medium) and crack it yourself in a coffee grinder or blender for maximum freshness before cooking.

Beloved in Italy, and more recently in North America and other European countries as well, for its roasted, nutty flavor and distinctive chewy texture. Farro’s tough husk makes it more difficult to process than other commercially produced grains, but that husk also helps protect the grain’s vital nutrients. With a higher fiber and protein content than common wheat, it is also especially rich in magnesium and B vitamins. As a type of wheat, it is unsuitable for those with celiac disease, gluten intolerance or a wheat sensitivity or allergy.

Why Is Farro Good For Muscle Health?

Here are five ways farro helps promote healthy muscles.

It provides plant-based protein. Farro contains more protein than many other grains (about 6-8 grams per cup cooked). Protein provides amino acids, the building blocks for muscle repair and growth. While not a complete protein on its own, it contributes meaningfully when paired with other foods

It supports muscle recovery with complex carbs. Farro is rich in complex carbohydrates, which are essential for replenishing glycogen stores after exercise and providing steady energy for workouts and daily activity. Without enough carbs, your body may break down muscle for energy.
It contains magnesium for muscle function. Farro provides magnesium, a mineral that helps support muscle contraction and relaxation, reduces muscle cramps and aids in recovery.

It is rich in iron, which supports oxygen delivery. Farro contains iron, which helps transport oxygen to muscles and supports endurance and performance. This is especially important for active individuals and those eating more plant-based diets.

It’s high in fiber for metabolic health. The fiber in farro helps stabilize blood sugar, improving nutrient delivery and promoting overall metabolic health. This creates a better internal environment for muscle repair and growth.