barley groats
Grains
Is barley groats high in fructans?
Find out whether barley groats is high or low in fructans, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Compare barley groats across criteria
Sensitivity notes
Why fructans food checker matters
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
- Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- Green parts of leeks and scallions are lower in fructans
- Sourdough bread may be better tolerated than regular wheat bread
Triggers
Diets
Serving size, prep, and portion notes for barley groats
Barley groats are barley in its least-processed edible form: only the inedible outer hull has been taken off, leaving the bran and the germ on the kernel. That is what separates them from pearl barley, which has been tumbled against abrasive surfaces until the bran is polished away. Groats take forty minutes to an hour to soften and stay firm and chewy, and they are the version that turns up in whole-grain salads, soups and grain bowls. Their trigger profile is unusually narrow. This is a food with exactly two problems: it is a gluten grain, so coeliac disease rules it out outright, and it is high in fructans and rated high FODMAP. Outside those two, we grade barley groats clean across the board, on histamine, histamine liberation, salicylates, oxalate, nickel, lectins, glutamates, tyramine, sulfites and dairy protein, and it grades well on small-intestinal fermentation too. If you are chasing something other than gluten or FODMAPs, the whole barley kernel is rarely your culprit.
Watch for
A gluten grain, which the packaging rarely says loudly. Hulled barley is sold in the ancient-grain and wholefood bins right next to quinoa, millet and buckwheat, which are all gluten free, and it is the one in that row that is not / High in fructans and rated high FODMAP, so the portion is the variable that matters. A scattering through a salad and a full grain-bowl base are different exposures / Fructans are water soluble, so in a long-simmered soup or broth they leach out into the liquid. Fishing the grain out of the bowl does not give you a low FODMAP soup / Clean on histamine, salicylates, oxalate, nickel, lectins, glutamates and sulfites, which makes it a useful control food when you are trying to isolate a non-gluten trigger / Rich in beta-glucan soluble fibre, so a sudden jump from refined grains to whole barley commonly brings a week or two of wind before the gut settles
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Fructans Guide
Everything you need to know about fructans sensitivity and smart food choices.
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Fructans sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in fructans and may trigger symptoms:
View full list
If you're sensitive to Fructans, consider these strategies:
- 1Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- 2Green parts of leeks and scallions are lower in fructans
- 3Sourdough bread may be better tolerated than regular wheat bread
- 4Spelt and ancient grains still contain fructans despite marketing claims
- 5Portion size matters - small amounts may be tolerable
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is barley groats high in Fructans?
Fructans: higher signal - consider smaller servings or swaps.
Can I still eat barley groats if I'm sensitive to Fructans?
Best to avoid or test carefully with a small amount.
What else should I check?
Check Gluten, Gluten, and Paleo AIP next for a fuller picture.