Overview
About Barley
Barley is a gluten grain, so people often ask if barley is safe on a gluten-free diet: it is not.
It carries the same gluten problem as wheat plus a heavy fructan load, which is why barley in soup, barley malt in cereals and the barley behind most beer can quietly set off both coeliac and IBS symptoms.
Sensitivities
How Barley scores
Watch for
What trips people up
- Contains gluten, so barley is off-limits for coeliac disease and non-coeliac gluten sensitivity, the same as wheat and rye
- Very high in fructans, a FODMAP that ferments in the gut and commonly causes bloating, gas and cramping even in people with no gluten issue
- Hides in plain sight as barley malt, malt extract, malt vinegar and beer, so a "wheat-free" label does not mean barley-free
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Barley
Is barley gluten-free?
No. Barley is a gluten grain in the same family as wheat and rye, and it must be avoided on a gluten-free or coeliac diet. This includes barley malt, malt extract, malt vinegar and most beer, which are all made from barley.
Why does barley cause bloating even if I am not gluten sensitive?
Barley is very high in fructans, a fermentable FODMAP. Fructans pass undigested into the large intestine where gut bacteria ferment them, producing the gas, bloating and cramping that many people with IBS notice after barley soups, risottos or beer.
What can I use instead of barley in soup or risotto?
Rice, quinoa and millet are all gluten-free and low in fructans, so they give you a chewy grain in soups and risotto-style dishes without the gluten or the FODMAP load. Rice is the gentlest choice for a sensitive gut.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.