Is Barley Gluten-Free? Plus, All The Grains You Can Safely Eat

For many people, discovering their gut and skin problems are a symptom of gluten intolerance or sensitivity can be a huge relief. In order to adjust, though, it's important to figure out which foods are off the table. You already know wheat bread contains gluten, and you may have figured out that oats don't—but what about barley?

Barley is a cereal grain that can be used as a base for grain bowls or brewed into beers. When cooked, it becomes chewy and nutty in flavor. All that said, registered dietitian Isabel Smith, R.D., CDN, confirms: "barley is not gluten-free."

She adds, "Barley contains about 5 to 8% gluten, unless the gluten is removed from the grain, which sometimes occurs in situations where barley is more processed."

Meaning, though the product presents differently, barley and malt are made from the same plant and therefore both contain gluten. A few food items that may contain malt include: 

Although barley and malt are found in many foods, it's possible to enjoy sweets and even certain beers without the added gluten. 

While barley may not be an option if you're avoiding gluten, there are still a number of other grains you can safely choose from.

Rice, particularly brown rice, is a healthy grain option. The whole grain is high in vitamins and minerals1, like magnesium and dietary fibers.

"Quinoa, actually an edible seed, is an easy-to-prepare, gluten-free alternative that contains more protein than other grains," integrative internist Vincent Pedre, M.D., tells mindbodygreen.

Amaranth is a good gluten-free grain option. "It has three times more fiber than wheat and is a good source of plant based-iron, calcium2, and phosphorus3," integrative and functional dietitian Nour Zibdeh, M.S., RDN, says.

"Buckwheat is not related to wheat and contains no gluten," Zibdeh says. "It's actually a fruit seed related to rhubarb and sorrel and a healthy substitute for people on gluten-free diets." 

Understanding which grains do or do not contain gluten will make it easier to stick to a gluten-free diet. While barley and malt do contain a high percentage of gluten, there are several alternatives that you can enjoy without unwanted side effects.