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Barley
Hordeum vulgare
High FODMAP
Grain
Contains Fructans
Raw barley grains

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1/4 cup uncooked barley

Safe Serving Size: Avoid during elimination phase

Active Compounds: Fructans and Galacto-oligosaccharides (GOS)

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in fructans which can cause significant digestive issues

Specific symptoms: Bloating, gas, abdominal pain, and altered bowel movements

Typical reaction time frame: Typically within 30 minutes to several hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

oat milk

Oat milk

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Cooking does not significantly reduce FODMAP content

Soaking may slightly reduce FODMAP content but not enough to make it low FODMAP

Stacking Considerations

Avoid combining with:

  • wheat bread
  • rye bread
  • pasta
  • beer

Safe complementary foods: Can be combined with low FODMAP proteins and vegetables

Reintroduction Guidelines
  1. Start with 1 tablespoon of cooked barley
  2. Wait 24-48 hours to assess tolerance
  3. If no symptoms, gradually increase to 1/4 cup
  4. Monitor symptoms for 3-4 days before increasing portion

Signs of success: No significant bloating, gas, or digestive discomfort within 24-48 hours of consumption

Hidden Sources

Common products containing garlic:

  • beer
  • barley flour
  • malt extract
  • breakfast cereals
  • soups

Alternative names: pearl barley, hulled barley, barley groats, malt, maltose

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Individual FODMAP tolerance

Tip: Keep a food diary to track your personal tolerance levels and reactions