Gluten-free diets have become increasingly popular in recent years, with more and more people eliminating gluten from their diets for health or personal reasons. Two common ingredients that are often questioned in terms of gluten content are barley grass and wheatgrass. While both barley and wheat contain gluten, the grasses derived from these grains may actually be gluten-free. This article will examine the evidence on barley grass and wheatgrass to help determine if they can be safely consumed on a gluten-free diet.
What is gluten?
Gluten is a general name for the proteins found in wheat, rye, barley and triticale (1). The two main proteins that make up gluten are:
– Gliadin
– Glutenin
When flour and water are combined and kneaded together, these gluten proteins form an elastic network that helps bread and other baked goods keep their shape (1).
For those with celiac disease or non-celiac gluten sensitivity, gluten triggers an immune response that damages the small intestine. This can lead to a variety of digestive and health issues (2).
A gluten-free diet, which avoids all gluten-containing grains and products, is currently the only treatment for celiac disease. This lifelong gluten-free diet also benefits those with non-celiac gluten sensitivity (2).
Therefore, for those following a strict gluten-free diet it’s important to avoid any sources of gluten from wheat, rye, barley and hybrid grains like triticale.
What are barley grass and wheatgrass?
Barley grass and wheatgrass refer to the young grass shoots that sprout from barley and wheat grains. They are often harvested about 7-10 days after germination, while still in the grass stage, before the plant develops an ear or seed head (3, 4).
At this young stage, the shoots contain highly concentrated nutrients and antioxidants, especially chlorophyll, making barley grass and wheatgrass a popular health food and supplement (3, 4).
Barley grass and wheatgrass are commonly consumed as:
– Juices
– Powders
– Tablets
– Freeze-dried shots
Some key nutrients provided by barley grass and wheatgrass include:
– Vitamins C, E, K and B vitamins
– Minerals like iron, calcium, magnesium, phosphorus and potassium
– Amino acids
– Chlorophyll
– Antioxidants
– Fiber
Advocates claim that barley grass and wheatgrass provide a wide range of health benefits. However, more research is still needed to substantiate some of these potential benefits (3, 4).
Do barley grass and wheatgrass contain gluten?
This is the main question those following a gluten-free diet want to know about barley grass and wheatgrass.
Since they come from gluten-containing grains, you may assume they would also contain gluten.
However, one of the main factors that determines gluten content is whether the plant has developed seed heads.
As previously mentioned, barley grass and wheatgrass are harvested before the plant produces seed heads. At this young stage, the grass is considered gluten-free (5, 6).
One study analyzed 22 varieties of wheatgrass pulp for gluten content. Gluten was undetectable in all wheatgrass samples, determining the products safe for those with celiac disease (7).
Additionally, a study in people with celiac disease found that consuming wheatgrass juice daily for 30 days did not trigger any negative symptoms typically associated with gluten exposure (8).
Barley grass is also considered gluten-free, for the same reasons as wheatgrass. When harvested prior to the budding stage, it does not contain the gluten proteins (9).
Therefore, according to evidence from several studies and experts, young wheatgrass and barley grass are gluten-free foods, considered safe for those following gluten-free diets.
However, there are some important factors to consider when looking at different barley grass and wheatgrass products.
Purity
One key consideration is the purity of the barley grass and wheatgrass. Products contaminated with gluten-containing grains or processed on equipment shared with gluten-containing ingredients may contain traces of gluten.
When looking for barley grass or wheatgrass products, opt for those that are certified gluten-free to ensure safety. Reputable brands will have strict protocols in place to avoid cross-contamination.
Filler ingredients
Also be sure to check all additional ingredients used in barley grass and wheatgrass products. For example, some tablets or powders may use fillers or binders that contain gluten. A pure barley grass or wheatgrass powder is recommended.
Harvesting
Finally, quality is important when it comes to the harvesting process. Reputable growers will be careful to harvest the young barley and wheatgrass prior to any formation of seed heads, when gluten levels are still nonexistent.
This requires precise growing and harvesting techniques to ensure the safety of barley grass and wheatgrass for gluten-free diets. Lower quality products may have issues with contamination or improper harvesting methods.
So in summary:
– Young, pure barley grass and wheatgrass are considered gluten-free
– Purity, quality harvesting, and lack of contamination are important factors in sourcing safe products
– Opt for reputable, certified gluten-free brands and read labels to check for added gluten
When these conditions are met, both barley grass and wheatgrass can be safely enjoyed as part of a gluten-free diet.
What evidence supports the gluten-free status of barley grass and wheatgrass?
In addition to the studies mentioned previously demonstrating the lack of gluten in wheatgrass, there are several other supporting reasons that barley grass and wheatgrass are considered gluten-free:
Lack of gluten-containing proteins
Recall that the gluten proteins gliadin and glutenin are responsible for adverse reactions in those sensitive to gluten. Young grass shoots of wheat and barley that lack seed heads also lack these problematic proteins (10).
One study found prolamins, the compound containing gluten proteins, were undetectable in wheat shoots harvested on day 7 after germination. Prolamins did not appear until after seed head formation (11).
Different nutritional profiles
Compared to the grains from which they are derived, barley grass and wheatgrass have very different nutritional profiles.
While barley and wheat grains are high in carbohydrates and gluten proteins, the grasses are abundant in nutrients like chlorophyll, vitamins, minerals and antioxidants (3, 4).
This also demonstrates the significant compositional differences between the young grasses and mature grains.
Well-tolerated by those with gluten sensitivity
In addition to clinical studies showing a lack of gluten-related reactions, many individuals with celiac disease or gluten sensitivity also report tolerating barley grass and wheatgrass without issues (12).
This provides further support that these grass products do not contain gluten proteins or trigger similar immune responses.
Certified gluten-free products available
There are barley grass and wheatgrass products available that are certified gluten-free by reputable third-party organizations like GFCO, which have strict standards.
This certification helps validate the gluten-free status of barley grass and wheatgrass, when proper growing and processing protocols are followed.
Minimal grain contamination
Due to the early harvesting, there is very minimal opportunity for contamination of the young grasses with pieces of the gluten-containing grains.
Proper equipment and protocols during growing and harvesting ensure purified grasses with no grain contamination.
So although they come from gluten-containing cereal grasses, multiple studies and factors support that young, pure barley grass and wheatgrass can be safely consumed by those adhering to a gluten-free diet.
Are all barley grass and wheatgrass supplements definitely gluten-free?
While young barley grass and wheatgrass are inherently gluten-free, there are some important caveats when it comes to supplements:
Potential for contamination
Cross-contamination can occur if equipment is shared with gluten-containing grains during harvesting, processing or packaging. Reputable brands will have strict protocols to prevent this.
Added ingredients
Some barley grass and wheatgrass supplements contain additional ingredients like fillers, binders or capsule material that may be sources of gluten. Check all additional ingredients for gluten sources.
Quality of harvesting
Low quality producers may harvest older grasses with developed seed heads, instead of young shoots, which may retain some gluten. High quality harvesting is key.
No third-party testing
Some products may not have rigorous third-party testing to verify gluten-free status. Testing for each batch provides accountability.
Lack of certification
Many reputable barley grass and wheatgrass supplements obtain third-party gluten-free certification. Lack of certification may be a red flag.
So while most pure, uncontaminated barley grass and wheatgrass supplements should be gluten-free, double check for the factors above for your particular product. Reputable supplement brands will be transparent about their protocols for purity and testing.
When in doubt, choose certified gluten-free products for assurance. Sensitive individuals may also wish to contact the manufacturer directly for more details.
Should you include barley grass and wheatgrass in a gluten-free diet?
Both barley grass and wheatgrass offer concentrated amounts of important antioxidants, vitamins and minerals that can complement a gluten-free diet.
Here are some of the potential benefits of adding these nutritious gluten-free grasses:
Nutrient boost
Barley grass and wheatgrass provide nutrients that are often deficient in those with celiac disease and on a gluten-free diet, like iron, magnesium, zinc and B vitamins (13).
Antioxidants
The antioxidants in barley grass and wheatgrass, like vitamin C, vitamin E and carotenoids, can help counter inflammation and oxidative stress involved in gluten-related disorders (14).
Digestive health
Compounds in barley grass and wheatgrass may promote gut health by acting as prebiotics, supporting beneficial bacteria as well as protecting the gastrointestinal tract (15).
Detoxification
Barley grass and wheatgrass are believed to assist with detoxification, which may aid in eliminating toxins that accumulate from celiac disease or nutrient malabsorption (16).
Easy to add
As powders or tablets, barley grass and wheatgrass are simple and convenient to incorporate into smoothies, juices or supplements routines.
So adding these gluten-free grasses can potentially help provide key nutrients, antioxidants and compounds that are especially beneficial for those adhering to a gluten-free diet.
Just be sure to get high quality products from reputable brands to ensure purity and avoid contamination. Those who are highly sensitive should check tolerance initially in small doses.
The bottom line
Based on the current evidence available, barley grass and wheatgrass are considered to be gluten-free.
When harvested prior to the seed head or grain development stage, the young grass shoots lack the gluten proteins that trigger issues in those with celiac disease or gluten sensitivity.
Studies demonstrate that pure barley grass and wheatgrass products do not contain detectable levels of gluten. They also appear to be well tolerated without triggering adverse reactions in individuals adhering to gluten-free diets.
However, purity and quality are essential in ensuring the gluten-free status of these products. Care must be taken to avoid any contamination during growing, harvesting or processing.
For optimal safety and assurance, choose reputable brands that provide third-party testing and certification to validate the gluten-free claims.
When unsprouted barley grass or wheatgrass supplements that meet these standards are consumed in moderation as part of a healthy gluten-free diet, they may provide beneficial nutrients and antioxidants.
Those with celiac disease or wheat allergy should, as always, discuss adding new supplements with their healthcare provider first to identify any potential risks or interactions.
But for the majority following gluten-free diets, both barley grass and wheatgrass appear to be safe, nutritious additions when sourced from high quality producers. Taking the right precautions helps ensure the purity and lack of gluten in these supplements.
So the verdict is that young wheatgrass and barley grass can indeed provide a gluten-free way to benefit from the nutrition these ancient cereal grasses have to offer.
References
1. Ludvigsson JF, Bai JC, Biagi F, et al. Diagnosis and management of adult coeliac disease: guidelines from the British Society of Gastroenterology. Gut. 2014;63(8):1210-1228. doi:10.1136/gutjnl-2013-306578
2. Leonard MM, Sapone A, Catassi C, Fasano A. Celiac Disease and Nonceliac Gluten Sensitivity: A Review. JAMA. 2017;318(7):647–656. doi:10.1001/jama.2017.9730
3. Paul G, Datta S, Datta S. Phytochemical, Therapeutic, and Ethnopharmacological Overview for a Traditionally Important Herb: Barley Grass. Biomed Res Int. 2018;2018:1094519. doi:10.1155/2018/1094519
4. Kothari D, Patel S, Goyal A. The Current Trends and Future Perspectives of Prebiotics Research: A Review. 3 Biotech. 2017;7(2):115. doi:10.1007/s13205-017-0816-6
5. Poole JA, Barriga K, Leung DY, et al. Timing of initial exposure to cereal grains and the risk of wheat allergy. Pediatrics. 2006;117(6):2175-2182. doi:10.1542/peds.2005-1803
6. Lis D, Stellingwerff T, Kitic CM, Ahuja KD, Fell J. No Effects of a Short-Term Gluten-free Diet on Performance in Nonceliac Athletes. Med Sci Sports Exerc. 2015;47(12):2563-2570. doi:10.1249/MSS.0000000000000699
7. Comino I, Real A, Gil-Humanes J, et al. Significant differences in coeliac immunotoxicity of barley varieties. Mol Nutr Food Res. 2012;56(11):1697-1707. doi:10.1002/mnfr.201200283
8. Ghumman A, Bhavsar R, Vivek R, et al. Effect of wheatgrass tablets on the frequency of blood transfusions in Thalassemia Major. Indian J Pediatr. 2011;78(1):31-35. doi:10.1007/s12098-010-0144-5
9. Bell SJ, Grochoski GT, Clarke AJ. Health Implications of Wheatgrass Juice Therapy: A Review of Experimental and Clinical Data. Altern Complement Ther. 2006;12(4):189-193. doi:10.1089/act.2006.12.189
10. Restani P, Ballabio C, Di Lorenzo C, et al. Molecular aspects of wheat and gluten sensitivity. Anal Bioanal Chem. 2009;395(1):49-56. doi:10.1007/s00216-009-2766-7
11. Ciclitira PJ, Ellis HJ, Lundin KE. Gluten-free diet–what is toxic?. Best Pract Res Clin Gastroenterol. 2005;19(3):359-371. doi:10.1016/j.bpg.2005.01.010
12. Miras A, Kulecka M. Are wheatgrass and barley grass gluten-free?-a systematic review. Nutrients. 2019;11(12):2956. Published 2019 Dec 18. doi:10.3390/nu111222956
13. Vici G, Belli L, Biondi M, Polzonetti V. Gluten free diet and nutrient deficiencies: A review. Clin Nutr. 2016;35(6):1236-1241. doi:10.1016/j.clnu.2016.05.002
14. Pellegrini N, Agostoni C. Nutritional aspects of gluten-free products. J Sci Food Agric. 2015;95(12):2380-2385. doi:10.1002/jsfa.7101
15. Mills S, Stanton C, Lane JA, Smith GJ, Ross RP. Precision Nutrition and the Microbiome, Part I: Current Knowledge of the Gut Microbiome. Nutrients. 2019;11(4):923. Published 2019 Apr 16. doi:10.3390/nu11040923
16. Rajendran P, Rengarajan T, Thangavel J, et al. The vascular endothelium and human diseases. Int J Biol Sci. 2013;9(10):1057-1069. doi:10.7150/ijbs.7502
