Is Barley Gluten Free? Plus Best Substitutes In 2025
Updated on
- Written by Karla Tafra, Nutritionist
Medically reviewed by
Melissa Mitri, MS, RD
Gluten-free diets have become increasingly popular recently. Gluten intolerances, allergies, and overall digestive issues caused by this protein mixture have been increasing, making people reach for gluten-free alternatives such as quinoa and amaranth. But is barley gluten-free? No, it’s not, but you can have plenty of other gluten-free grains.
Even though wheat is the number one grain everyone avoids on a gluten-free diet, you may also wonder if barley is safe. Here’s what you need to know about barley and gluten-free diets.
It’s important to keep in mind that whether you’re choosing gluten-free or not, it’s encouraged to include a variety of vegetables, nuts, and seeds, and lean protein sources for an overall healthy diet.[1]
Does Barley Have Gluten?
Yes, barley contains gluten. Three grains naturally contain gluten: wheat, barley, and rye. These three grains can trigger the autoimmune response seen in people with celiac disease as well as cause issues in those with gluten intolerance and gluten sensitivities.
Why You Should Avoid Gluten?
Gluten is a mixture of proteins[2] found in wheat, barley, and rye. While most people can consume gluten without any issues, some individuals have certain medical conditions that require them to avoid it. Here are a few reasons why people may need to avoid gluten.
Celiac Disease
Celiac disease is an autoimmune disorder[3] where the ingestion of gluten triggers an immune response, damaging the small intestine. This condition can cause various symptoms, such as abdominal pain, diarrhea, fatigue, and weight loss.
Non-celiac Gluten Sensitivity
Some individuals may experience symptoms similar to those of celiac disease[4] when they consume gluten. Still, they do not have the characteristic intestinal damage seen in celiac disease. This condition is known as non-celiac gluten sensitivity or gluten intolerance.
Symptoms can include bloating, abdominal pain, diarrhea, and fatigue.
Wheat Allergy
A wheat allergy is an immune response[5] to proteins found in wheat, including gluten. Symptoms commonly include digestive issues, skin rashes, nasal congestion, and difficulty breathing. In severe cases, a wheat allergy can cause anaphylaxis, a life-threatening allergic reaction.
For people with celiac disease, non-celiac gluten sensitivity, or a wheat allergy, avoiding gluten is crucial to prevent symptoms, manage their condition, and maintain good health.
Barley Nutrition And Health Benefits
Barley is a versatile grain[6] with several nutritional benefits and can be a valuable addition to a healthy diet. Here are some of barley’s nutrition and health benefits:
Nutrient-Rich
Barley is a good source of various essential nutrients. It contains dietary fiber, vitamins (such as vitamin B-complex, E, and vitamin K), minerals (including magnesium, manganese, phosphorus, and selenium), and antioxidants. Those who aren’t eating barley might be deficient in B vitamins, so taking a Vitamin B supplement might be beneficial.
High In Fiber
Barley is rich in both soluble and insoluble fiber. Soluble fiber, such as beta-glucan,[7] helps regulate blood sugar levels, lower cholesterol levels, and improve heart health. Insoluble fiber aids digestion, promotes regular bowel movements and helps prevent constipation.
Heart Health
The soluble fiber in barley has been associated with a reduced risk[8] of heart disease. It can help lower cholesterol levels by reducing the absorption of LDL cholesterol (the “bad” cholesterol) in the intestines.
Blood Sugar Control
Barley has a low glycemic index,[9] which means it doesn’t cause a rapid spike in blood sugar levels. The soluble fiber in barley slows down the digestion and absorption of carbohydrates, helping to regulate blood sugar levels and improve insulin sensitivity.
Weight Management
Barley’s high fiber content and low-calorie density make it a satisfying food choice that can help with weight management. Fiber promotes satiety,[10] reducing overeating and contributing to a balanced diet.
Digestive Health
The fiber in barley supports a healthy digestive system[11] by promoting regular bowel movements, preventing constipation, and providing nourishment for beneficial gut bacteria.
Antioxidant Properties
Barley contains various antioxidants, such as phenolic compounds[12] and lignans, which help protect against oxidative stress and reduce the risk of chronic diseases, including certain cancers.However, barley is naturally gluten-containing, so it’s recommended to be avoided by those with gluten sensitivities or intolerances.
Still, barley’s gluten content is lower than wheat, so some people with gluten sensitivity might not be triggered by certain barley products. There are also some special ultra-low-gluten barley inventions[13] for those with gluten issues and even celiac disease.
And if you still can’t tolerate these low-gluten varieties, we’ll share several gluten-free barley substitutes below.
Foods To Avoid With A Gluten Intolerance
If you have a gluten intolerance or sensitivity, it’s important to avoid foods with gluten. Here are some common foods and ingredients to avoid if you have gluten intolerance:
- Wheat, wheat flour, and wheat-based products.
- Barley and foods with barley. Barley malt made with gluten-free grains is safe.
- Rye and rye-based products.
- While gluten-free oats are often processed in facilities that also handle wheat, leading to cross-contamination.
- Some sauces and condiments, such as soy sauce and teriyaki sauce, may contain wheat as an ingredient. Be sure to check the labels and opt for gluten-free versions.
- Processed meats such as sausages and deli meats may contain gluten as fillers or binders.
- Canned or packaged soups and broths often contain gluten as a thickening agent.
- Foods with breaded or coated surfaces often contain gluten.
- Many snack foods, including pretzels, crackers, and certain types of chips, contain gluten.
- Certain alcoholic beverages, such as beer and malted drinks, contain gluten. Some flavored coffees, malt beverages, and certain non-dairy milk alternatives may contain gluten.
It’s important to carefully read food labels and familiarize yourself with gluten-containing ingredients, as gluten can be found in unexpected places. A healthcare professional or a registered dietitian can also provide personalized guidance for managing your gluten intolerance.
Today, various gluten-free foods and products are available on the market, like gluten-free protein powder, pasta, pastries, and even supplements like gluten-free fat burners and personalized vitamins.
Super Healthy Gluten-Free Substitutes For Barley
If you’re looking for gluten-free grains and substitutes for barley, there are several nutritious options you can consider:
Quinoa
Quinoa is a versatile gluten-free grain that is high in protein,[14] fiber, and various nutrients. It has a similar texture to barley and can be used in salads, soups, pilafs, or as a side dish.
Buckwheat
Buckwheat is rich in fiber, protein, and essential nutrients.[15] Buckwheat groats can be used as a substitute for barley in dishes like porridge, pilafs, or baking.
Millet
Millet is a gluten-free grain that is nutritious[16] and easy to digest. It has a mild, nutty flavor and a slightly chewy texture, making it a good substitute for barley in soups, stews, and side dishes.
Brown Rice
Brown rice is a staple gluten-free grain that is widely available and packed with nutrients.[17] It can be used as a substitute for barley in various recipes.
Amaranth
Amaranth is a gluten-free pseudo-grain[18] that is rich in protein, fiber, and minerals. It has a nutty flavor and a slightly crunchy texture. Amaranth can be used as a substitute for barley in salads, porridge or as a thickener in soups.
Wild Rice
High in protein,[19] fiber, and various nutrients, wild rice can be used instead of barley in stuffings, pilafs, or side dishes.
Sorghum
Sorghum is a gluten-free grain rich in fiber, protein, and antioxidants.[20] It has a mild flavor and a chewy texture.
Summary
While barley is not a gluten-free grain, it still has a lower gluten content than wheat. Suppose you have gluten sensitivities or intolerance or are diagnosed with celiac disease. In that case, it’s recommended to avoid it and ensure your gluten-free diet contains products labeled gluten-free or are naturally gluten-free.
However, every person can have a completely different experience, and it’s always best to consult with a healthcare specialist before omitting or including barley into your diet. Either way, there are always plenty of gluten-free grain varieties and meal delivery services to try that are safe and add versatility to your diet.
Frequently Asked Questions
No, barley is not a gluten-free grain.
Some of the best gluten-free alternatives to barley include quinoa, amaranth, millet, brown rice, buckwheat, sorghum, wild rice, and gluten-free oats.
No, pearled barley isn’t gluten-free.
+ 20 sources
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Written by:
Karla Tafra, Nutritionist
Medically reviewed by:
Medically reviewed by:
