barley groats
Grains
Is barley groats high in oxalates?
Is barley groats high or low in oxalates? 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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Sensitivity notes
Why oxalates food checker matters
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
- Stay well-hydrated to help prevent oxalate crystal formation
- Pair high-oxalate foods with calcium-rich foods to bind oxalates
- Cooking and boiling can reduce oxalate content in some foods
- Spread oxalate intake throughout the day rather than one large dose
- Consider probiotics - some gut bacteria break down oxalates
Sensitivities
What barley groats contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where barley groats fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about 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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Oxalates Guide
Everything you need to know about oxalates sensitivity and smart food choices.
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
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 Oxalates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in oxalates and may trigger symptoms:
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If you're sensitive to Oxalates, consider these strategies:
- 1Stay well-hydrated to help prevent oxalate crystal formation
- 2Pair high-oxalate foods with calcium-rich foods to bind oxalates
- 3Cooking and boiling can reduce oxalate content in some foods
- 4Spread oxalate intake throughout the day rather than one large dose
- 5Consider probiotics - some gut bacteria break down oxalates
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 Oxalates?
Oxalates: low signal for most people.
Can I still eat barley groats if I'm sensitive to Oxalates?
Usually fine in normal portions.
What else should I check?
Check Gluten, AIP, and EoE Compatible next for a fuller picture.