barley malt
Sweeteners
Is barley malt high in gos?
Is barley malt high or low in gos? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Compare barley malt across criteria
Sensitivity notes
Why gos food checker matters
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
- Canned and rinsed legumes are lower in GOS than dried
- Start with smaller portions and build up tolerance
- Some people find beano-type enzymes helpful
- Firm tofu is lower in GOS than silken tofu
- Sprouted legumes may be better tolerated
Sensitivities
What barley malt contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where barley malt fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about barley malt
Barley malt is barley that has been steeped until it sprouts and then kiln dried to stop it, a process that wakes up the enzymes in the grain and converts some of its starch into maltose. That is what makes it the base of beer and whisky, and it is also what makes it taste sweet, toasty and biscuity enough that food manufacturers use it as a flavouring far outside the drinks aisle. For trigger tracking, the headline is simple and absolute: malting does nothing to the gluten. Barley malt grades gluten E, so it is unsafe on a coeliac diet, and because it is usually listed as malt, malt extract or malt flavouring rather than as barley, it is one of the most commonly missed sources of gluten in a supermarket. Otherwise it is a quiet ingredient. Histamine, salicylates, oxalates, nickel, sulfites and glutamates all grade A. The only other note is moderate fructans and FODMAPs (both C), inherited from the barley grain.
Watch for
- Gluten E, and sprouting does not change that.Germinating a barley grain breaks down starch, not the hordein proteins that gluten sensitive and coeliac readers react to
- It hides behind the word malt.Malt, malted barley flour, malt extract and malt flavouring on an ingredients list are barley derived unless a label explicitly says otherwise, and none of them are gluten free
- Breakfast cereal is the classic ambush.Plenty of rice and corn based cereals that look naturally gluten free are sweetened with barley malt flavouring, which is why a rice cereal can still be off limits on a coeliac diet
- Malted drink powders and malted milkshakes are built on malt extract, so a malt drink is a barley drink even though nothing about it looks like a grain
- Moderate fructans and FODMAPs (both C) carried over from the barley, which is a bloating consideration on a low FODMAP diet independent of the gluten question
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GOS Guide
Everything you need to know about gos sensitivity and smart food choices.
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
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 GOS sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in gos and may trigger symptoms:
View full list
If you're sensitive to GOS, consider these strategies:
- 1Canned and rinsed legumes are lower in GOS than dried
- 2Start with smaller portions and build up tolerance
- 3Some people find beano-type enzymes helpful
- 4Firm tofu is lower in GOS than silken tofu
- 5Sprouted legumes may be better tolerated
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 malt high in GOS?
GOS: low signal for most people.
Can I still eat barley malt if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Gluten, AIP, and EoE Compatible next for a fuller picture.