Is Barley Gluten Free – Complete Guide and Safe Alternatives

Barley is one of the most commonly used grains in soups, breads, and beers, but for anyone following a gluten-free diet, its status is clear: barley is not gluten-free. The grain contains a specific gluten protein called hordein, which can trigger immune reactions in people with celiac disease or gluten sensitivity. Understanding which forms of barley are problematic – and which are not – is essential for safe eating.

Many consumers assume that because barley looks different from wheat, it might be safe. That assumption is incorrect. Every part of the barley grain, whether hulled, pearled, or flaked, contains gluten. Even processed forms like malt extract carry the protein. Only the young leaf of the barley plant – barley grass – may be gluten-free, and even that comes with significant caveats.

This article examines the evidence behind barley’s gluten content, compares it to other grains, and provides a practical guide to safe alternatives.

Is barley gluten-free?

• All forms of barley grain contain gluten, including hulled, pearl, and flaked barley. (Celiac.org, BeyondCeliac.org, MedicalNewsToday)
• Barley malt extract is a common hidden source of gluten in cereals, candies, and beverages. (FDA labeling, Coeliac UK)
• Barley grass (the young leaf) can be gluten-free, but most commercial products contain seeds or are at risk of cross-contamination. (MedicalNewsToday, celiac forums)
• Common gluten-free substitutes for barley include rice, quinoa, buckwheat, millet, and certified gluten-free oats. (Marketofchoice.com, nutrition guides)
• Gluten in barley (hordein) is structurally similar to wheat gluten, triggering same immune response in celiac disease. (BeyondCeliac.org, medical studies)

What are gluten-free grains?

For anyone avoiding gluten, knowing which grains are safe is just as important as knowing which are not. The Whole Grains Council and other authoritative sources state that most grains are naturally gluten-free.

Primary gluten-free grains

Amaranth, buckwheat (despite its name, not wheat; member of rhubarb family), corn (cornmeal, cornflour), Job’s Tears (Hato Mugi), millet, montina (Indian rice grass), quinoa, rice (white and wild rice), sorghum, and teff are all naturally free of gluten.

Is rice gluten free?

Yes, all types of rice – white, brown, wild, jasmine, basmati – are naturally gluten-free. Rice is one of the most widely used replacements for barley in soups and pilafs.

Are oats gluten free?

Oats are naturally gluten-free but require careful selection. According to the Gluten-Free Certification Organization (GFCO), oats must be certified gluten-free at 10 ppm or less to be considered safe. Oats are often grown, processed, and transported alongside wheat, barley, and rye, which makes cross-contamination a real concern. Certified gluten-free oats are essential for anyone with celiac disease.

Is cornflour gluten free?

Yes, corn (maize) is naturally gluten-free. Cornflour, cornmeal, and masa are safe, provided they are not cross-contaminated during processing.

Is sourdough bread gluten free?

Traditional sourdough is made from wheat flour and contains gluten, though some claim the fermentation process lowers gluten levels. For people with celiac disease, sourdough is not safe.

What is a gluten-free barley substitute?

Barley is often used for its chewy texture and mild flavour in soups, stews, salads, and even baked goods. Fortunately, several gluten-free alternatives can replicate these qualities.

Best substitutes by use case

• For soups and stews – Brown rice, wild rice, millet, or certified gluten-free oats.
• For salads and pilafs – Quinoa (a complete protein), buckwheat groats (roasted as kasha), or sorghum.
• For baking and flour blends – Almond flour, chickpea flour, teff flour, or a mix of tapioca and cornflour.
• For breakfast porridge – Certified gluten-free oats, millet, or amaranth.

Gluten-free flour alternatives to barley

When replacing barley flour in recipes, options include almond flour, chestnut flour, chickpea (garbanzo) flour, cornmeal/cornflour, lentil flour, masa, mesquite, tapioca, and teff flour.

Gluten in barley vs wheat: what’s the difference?

Both barley and wheat belong to the tribe Triticeae and contain gluten proteins, but the specific proteins differ. Wheat contains glutenin and gliadin, while barley contains hordein. Rye contains secalin. Triticale, a hybrid of rye and wheat, also contains gluten.

For individuals with celiac disease, the immune system reacts to the prolamin proteins found in all three grains. Hordein in barley is structurally similar enough to wheat gluten that it triggers the same inflammatory response. This is why barley is strictly prohibited on a gluten-free diet, regardless of the form.

A 2023 study published in the National Center for Biotechnology Information (PMC9833652) confirms that hordein is a toxic prolamin for people with celiac disease.

Is rye gluten-free?

No, rye contains secalin and must be avoided on a gluten-free diet. Rye bread, rye flour, and most rye-based products are not safe.

How has our understanding of barley and gluten evolved?

1. ~2010 – Increased awareness of barley gluten in celiac disease leads to more explicit dietary guidelines from patient organizations.
2. 2013 – The U.S. Food and Drug Administration (FDA gluten-free labeling) defines “gluten-free” and explicitly lists barley as a prohibited ingredient in foods bearing that label.
3. 2020 – Studies confirm that barley grass can become contaminated with gluten if seeds develop, raising red flags for consumers.
4. 2025 – Current guidance from the Celiac Disease Foundation, Coeliac UK, and Beyond Celiac remains unchanged: barley grain in any form is not gluten-free.

What is known and what is still uncertain about barley and gluten?

Why does barley contain gluten and how does it affect the body?

Barley belongs to the tribe Triticeae, along with wheat and rye. Its gluten protein, hordein, is a prolamin – a class of proteins that trigger an autoimmune response in people with celiac disease. Hordein is most highly concentrated in the seeds (the grain) of the barley plant, which is the part used in cooking and consumption. Processing methods such as pearling or hulling do not remove the gluten because it is stored in the endosperm of the kernel.

Malt is produced by germinating and drying barley grains, a process that concentrates the gluten proteins. This is why malt extract, malt syrup, and malt vinegar must be avoided. The only potential exception is barley grass, which consists of the young leaves picked before the plant flowers and produces seeds. Yet because commercial harvesting can inadvertently include seed heads, and because testing accuracy remains inconsistent, most experts consider barley grass a high-risk ingredient.

What do authoritative sources say about barley and gluten?

“Wheat, barley, and rye cannot be eaten on a gluten-free diet.”

— BeyondCeliac.org (source)

“Barley contains a protein called hordein, which is unsuitable for people with celiac disease or gluten sensitivity.”

— Market of Choice

“Those who avoid gluten will need to avoid barley, including barley flour, pearl barley, and malted barley.”

— Medical News Today (source)

What is the bottom line on barley and gluten?

Barley is not gluten-free. All forms of the grain – pearl, hulled, flaked, and malted – contain hordein, a gluten protein that is unsafe for people with celiac disease or gluten sensitivity. Barley grass offers a potential exception, but the risk of contamination is high enough that most experts recommend avoiding it. For reliable substitutes, look to rice, quinoa, buckwheat, millet, and certified gluten-free oats. To learn more about essential nutrients that may be affected by a gluten-free diet, see our article on What Does Folic Acid Do.

Frequently asked questions about barley and gluten

For further reading on natural wellness approaches, see also Rosemary Oil for Hair – Benefits, Usage and Evidence.