Overview
About Pearl barley
Pearl barley is polished barley grain, and while it is not wheat, it is one of the three gluten grains, so it is unsafe for coeliac disease.
It is also very high in fructans, which is why the barley in a soup, stew or mushroom orzotto is a classic hidden FODMAP trigger. Because it simmers for a long time in a big bowl of broth, those fermentable carbs end up throughout the dish.
Sensitivities
How Pearl barley scores
Watch for
What trips people up
- Contains gluten: barley is a gluten grain even though it is not wheat, so it is off limits on a coeliac or gluten-free diet
- Very high in fructans, making it a frequent cause of bloating and gas that people wrongly pin on the vegetables in a soup
- Poor for SIBO, as the slow-fermenting grain feeds bacterial overgrowth
- A mild histamine liberator, a minor consideration if you are histamine sensitive
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Pearl barley
Does pearl barley contain gluten?
Yes. Barley is one of the three gluten-containing grains alongside wheat and rye, so pearl barley is not safe for coeliac disease or a gluten-free diet, even though it is not wheat. Malt and many soups made with barley carry the same problem.
Why does barley soup make me bloated?
Pearl barley is very high in fructans, a FODMAP that ferments in the large intestine and produces gas. In a long-simmered soup or stew you often eat a large barley portion, so the bloating that follows usually comes from the grain rather than the broth or vegetables. Rice, quinoa or sorghum keep the hearty texture without the fructan load.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.