Is barley flour low FODMAP?
High FODMAP, usually limited
Barley flour is high FODMAP and is usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Barley flour on a low FODMAP diet
- Leave barley flour out during the elimination phase, which usually lasts two to six weeks.
- Use one of the lower-FODMAP swaps below instead.
- High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.
Which FODMAPs are in barley flour
GOS: GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating. Read more about foods that cause bloating.
Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.
Lower-FODMAP swaps
Low FODMAPMore from bread, grains & baking
Moderate FODMAPCommon questions
Is barley flour low FODMAP?
Barley flour is high FODMAP and is usually limited during the elimination phase. It contains GOS and fructans.
Which FODMAPs are in barley flour?
Barley flour contains GOS and fructans. GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating.
Can I have barley flour during the low FODMAP elimination phase?
It's usually best left out during elimination and tested later, during reintroduction.
What can I use instead of barley flour?
Lower-FODMAP options include white rice, white quinoa and buckwheat.
How do I test barley flour during reintroduction?
Barley flour belongs with the GOS group, which is often tested with canned, rinsed chickpeas or lentils. Test one group at a time, starting small and increasing over a few days, and note how you feel.
Category
Bread, Grains & Baking · Grain flour
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
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