Gut-Healthy Farro and Vegetable Salad Recipe

A wonderful teammate of mine has been visiting family, and a relative of hers is a wonderful cook. While on her visit, this relative whipped up the most satisfying and fiber-rich farro salad. She is happy to share the recipe with us, so let’s thank her for sharing her food and culinary wisdom!

The gut-healthy aspect of this salad is the whole-grains from the farro, and the soluble and insoluble fibers from the vegetables included. Remember from a recent post, whole grains are non-digestible carbohydrates – they travel to the large intestine where good gut bacteria feast upon them. The soluble fiber helps bulk your stool, needed for cases of diarrhea. The insoluble fiber adds water to the stool, making it softer and eases symptoms of constipation.

Now, here is the recipe!

Farro and Vegetable Salad

Servings: 4-6


  • 1 cup pearled or semi-pearled farro, uncooked

  • 1/3 cup finely chopped red onion

  • 1/3 cup finely sliced scallion, greens only

  • 1 small fennel bulb, finely chopped

  • 1 small cucumber (about ¼ cup) finely chopped

  • ¼ cup finely diced carrot

  • 1/3 cup