Gluten is a protein found in grains like wheat, barley, and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, joint pain, skin rashes, headaches, depression, and anemia. The only treatment is a strict lifelong gluten-free diet. With the rising popularity of gluten-free diets in recent years, many people want to know if ingredients like barley and hops are safe to eat on a gluten-free diet.
What is gluten?
Gluten is a general name for the proteins found in wheat (gliadin), barley (hordein), rye (secalin), and all their species and hybrids (1). Gluten provides elasticity and structure to products like breads and baked goods. It acts as a “glue” that holds food together. For people with gluten-related disorders, it is the gluten protein component that triggers the immune system and small intestine damage.
The two main proteins that make up gluten are:
– Gliadins – Give bread the ability to rise properly and provide texture.
– Glutenins – Provide elasticity and strength to dough (2).
Gluten helps baked goods keep their shape and have a chewy texture. It can be found in foods like:
– Bread
– Pasta
– Cereal
– Baked goods
– Beer
– Soy sauce
– Salad dressings
– Soup bases
– Imitation meats
– Sauces like gravy
For people with celiac disease or non-celiac gluten sensitivity, even tiny amounts of gluten from these foods can cause issues.
What is celiac disease?
Celiac disease is an autoimmune disorder that affects around 1% of the population (3). When someone with celiac disease consumes gluten, it triggers immune system damage to the small intestine. The tiny finger-like villi that line the small intestine and absorb nutrients from food become damaged and flattened. This can lead to symptoms like:
– Diarrhea
– Constipation
– Nausea
– Vomiting
– Stomach pain
– Bloating
– Gas
– Fatigue
– Joint pain
– Headaches
– Skin rashes
– Depression
– Anemia
In children, celiac disease can cause additional symptoms like irritability, stunted growth, delayed puberty, and dental issues. The only treatment for celiac disease is strictly avoiding all foods and products containing gluten for life. Even small traces of gluten can trigger a reaction.
What is non-celiac gluten sensitivity?
Non-celiac gluten sensitivity (NCGS) is a condition where people experience symptoms of celiac disease after eating gluten, but they do not test positive for celiac disease. Around 3-13% of the population may have NCGS (4). The symptoms and immune response are similar to celiac disease, except that people with NCGS test negative for the celiac disease antibodies and do not have observable damage to the small intestine. People with NCGS also need to follow a strict gluten-free diet to manage symptoms.
Is Barley Gluten-Free?
No, barley is not gluten-free. Barley contains gluten proteins called hordeins. Although it does not contain the same gluten proteins as wheat, the hordeins found in barley can still trigger symptoms for people with celiac disease or non-celiac gluten sensitivity (5). All forms of barley need to be avoided on a gluten-free diet. This includes:
– Pearl barley
– Hulled barley
– Barley flour
– Barley malt
– Barley extract
Barley malt in particular is a common ingredient in beers. Beers brewed from sorghum, rice, corn, buckwheat, millet or gluten-free grains can be safely consumed on a gluten-free diet. But any beers containing barley or wheat are not gluten-free.
Some whiskey is distilled from barley mash. The distillation process can remove the gluten proteins from the final spirit, but there is still a risk of cross-contamination during processing. People with celiac disease should opt for whiskey labeled as gluten-free to be safe.
Uses of Barley
Some common uses of barley include:
– Pearled or hulled barley – used in soups, stews, pilafs
– Barley flour – used in baked goods
– Barley malt – used to brew beer and whiskey
– Barley extract – used as flavoring in foods
– Barley grass – consumed as a supplement
All of these barley ingredients and products should be avoided on a strict gluten-free diet due to the risk of gluten cross-contamination. There are many naturally gluten-free whole grains that can be safely substituted for barley, such as:
– Rice
– Corn
– Buckwheat
– Millet
– Sorghum
– Quinoa
– Amaranth
– Teff
Are Hops Gluten-Free?
Yes, hops are considered gluten-free. Hops are the dried flower clusters of the hop plant, used to add bitterness, flavor, and aroma to certain beers. Although hops are used in brewing beer, they do not inherently contain gluten. Only the grains used in beer production (like barley) contain gluten.
So while beers containing barley or wheat are not gluten-free, many beers and ciders brewed from gluten-free grains with hops added are still considered safe to drink for a gluten-free diet (6). Gluten-free breweries will use ingredients like sorghum, buckwheat, rice, or corn and add hops for flavor. As long as no gluten-containing grains are used in production, the hops themselves do not pose a risk of gluten exposure.
People with celiac disease should still check labels carefully and only consume beers labeled as “gluten-free” to be safe, even if hops are listed as an ingredient. Processes like crop rotation, shared equipment, and cross-contamination during beer production can introduce small amounts of gluten, so there is always a risk.
Some people report reacting to hoppy beers labeled gluten-free. This is likely due to the proteins in hops rather than any residual gluten. However, most experts still consider hops gluten-free for people following a gluten-free diet.
Are Barley and Hops Safe in a Gluten-Free Diet?
In summary:
Barley
– Barley contains gluten and is not safe for people with celiac disease or gluten sensitivity.
– All forms of barley must be avoided, including pearl barley, barley malt, barley flour, barley extract, and barley soups or flavorings.
– Beers brewed from barley are not gluten-free. Whiskeys distilled from barley mash may be risky due to potential cross-contamination.
Hops
– Hops do not naturally contain gluten and are considered gluten-free.
– Beers brewed from gluten-free grains and hops are generally safe, but labels should still be checked carefully.
– People with celiac disease should only consume beers labeled as “gluten-free” to be safe, even if hops are listed as an ingredient.
Gluten-Free Substitutes for Barley
There are many delicious and nutritious gluten-free whole grains that can be used in place of barley:
| Gluten-Free Grain | Uses |
|---|---|
| Rice | Rice pilafs, risotto, rice cereals, rice noodles, sake |
| Corn | Corn flour, corn tortillas, corn grits, cornbread, polenta |
| Buckwheat | Buckwheat groats, buckwheat flour, buckwheat noodles |
| Millet | Cooked millet, millet flour, millet bread |
| Sorghum | Sorghum flour, sorghum syrup |
| Quinoa | Cooked quinoa, quinoa flour |
| Amaranth | Amaranth grain, amaranth flour |
| Teff | Injera flatbread, teff flour |
Many gluten-free specialty products like breads, pastas, baked goods, cereals, and crackers are also made with alternative gluten-free flours and grains for people on gluten-free diets. Carefully reading labels to look for a “gluten-free” certification label is the best way to identify gluten-free products.
With some creativity, barley can be left out of recipes or replaced with these gluten-free alternatives for people avoiding gluten.
Should You Avoid Barley and Hops on a Gluten-Free Diet?
Here are some key takeaways on barley and hops when following a gluten-free diet:
– Barley contains gluten and is not safe for people with celiac disease or gluten sensitivity. All forms of barley must be eliminated from the diet.
– Beers brewed from barley and wheat are not gluten-free. Only consume gluten-free labeled beers and ciders made from gluten-free grains.
– Whiskey distilled from barley may be risky due to potential cross-contamination. Opt for whiskey labeled as gluten-free.
– Hops do not naturally contain gluten. However, beer production processes can introduce gluten, so check labels carefully.
– Consume beers and ciders only if they are labeled gluten-free, even if hops are listed as an ingredient.
– Replace barley with naturally gluten-free grains like rice, corn, buckwheat, millet, sorghum, quinoa, amaranth, and teff.
– Carefully read ingredient labels, and look for a “gluten-free” certification symbol for assurance when selecting packaged foods.
Following a strict gluten-free diet by eliminating barley sources and checking labels carefully allows people with celiac disease and gluten sensitivity to avoid adverse reactions when consuming barley or hopped beers. Selecting replacement gluten-free grains and asking manufacturers about shared equipment and production processes can help identify safe options. Working with a registered dietitian knowledgeable about the gluten-free diet can also help navigate potential sources of gluten exposure from grains like barley.
