Gluten free barley

Best Gluten Free Substitute for Barley

Often it can be challenging to find a gluten free substitute for barley, which is a grain that is high in fibre and nutrients. However, there are many delicious substitutes that you can use in your recipes. In this blog post, we will discuss seven of the best barley substitutes.

What are some of the reasons people require a gluten-free barley substitute?

There are several reasons why people might need to have a gluten-free diet. One reason is that they might be allergic to gluten. Or, they might have celiac disease. Celiac disease is an autoimmune disorder that can cause damage to the small intestine if someone with the disease eats gluten. Finally, some people might just have a gluten sensitivity and not be able to tolerate it well. For these people, gluten-free diets can help them feel better and have more energy.

If you think you might need to go on a gluten-free diet, it’s important to talk to your doctor first. They can help you figure out if you actually need to be on the diet and how to do it in a way that’s healthy for you. Choosing gluten-free diets can be a big change, but it doesn’t have to be difficult. With a little planning, you can still enjoy all your favorite foods while staying healthy and feeling your best.

What are some health benefits of barley?

Barley is a healthy whole grain that can be used in a variety of dishes. It is a good source of fibre and protein, and it also contains vitamins and minerals that are essential for good health. It can be cooked and eaten as a hot cereal or added to soups and stews. It can also be used in bread and other baked goods. Some research suggests that barley may have health benefits, such as reducing the risk of heart disease and diabetes.

Regularly eating barley may also help to improve digestion and reduce the risk of colon cancer. But, if you have celiac disease or are gluten intolerant, you don’t have to miss out on healthy food and recipes – thanks to these gluten free substitutes for barley!

1. Amaranth

gluten free substitute for barley

The amaranth grain is one of the substitutes for barley. This ancient grain is high in fibre and protein. It also contains a range of vitamins and minerals, making it a nutritious addition to any diet. Best of all, amaranth can be used in many different recipes, from soups and stews to baked goods. So for those looking for a healthy and delicious gluten-free option, amaranth is worth trying.


Amaranth was a staple food for the Aztecs 6000 to 8000 years ago.

2. Buckwheat

substitute for barley gluten free

Buckwheat flour is a perfect gluten free substitute for barley flour in most recipes. It is higher in protein and fibre than barley, and it is also a good source of iron and magnesium. Buckwheat can also help to regulate blood sugar levels, making it a good choice for people with diabetes. When used in combination with wheat flour, buckwheat flour can help to give bread and other baked goods a more nutrient-rich profile. As a result, buckwheat can be a healthy and delicious addition to your diet.


Buckwheat is not a grain, even though it looks like one. It is related to rhubarb and sorrel.

3. Wild rice or brown rice

Wild rice and brown rice are both gluten-free grains and a great source of dietary fibre. Wild rice is also a good source of iron, magnesium, phosphorus, and potassium. Brown rice, which has a lovely nutty flavor, contains all of these nutrients as well, plus vitamin B6 and selenium. Both wild rice and brown rice have a low glycemic index, which means they are good for blood sugar control. This makes them a good choice for people with diabetes or prediabetes. Replace with wild rice or brown rice in your gluten-free recipes if you avoid gluten.


Brown rice can be used to produce GABA, which has been shown to have a calming effect on the nervous system.

4. Lentils

gluten free alternative to barley

Lentils are healthy, naturally gluten free legumes that have been a staple food in many cultures for centuries. They are a great source of fibre, protein, complex carbohydrates, and minerals and can be used in soups, stews, salads, and more. Lentils are also very versatile and can be used to substitute barley in soups and casserole dishes. If you’re looking for a healthy and delicious way to add more plant-based proteins to your diet, lentils are a great choice.


Lentils are actually a member of the bean family and are related to peas, chickpeas, and other legumes.

5. Millets

gluten free alternative to pearl barley

If you’re looking for a gluten free barley substitute in brewing, millet may be a good option to try. Raw millet is used as a barley substitute in many recipes. They are a type of small-seeded grass that is native to warm, arid regions of the world. Although millets have been largely overshadowed by other whole grains in recent years, they are actually a highly nutritious food that can be used in a variety of ways. For instance, millet porridge is a popular breakfast dish in many parts of Asia, and millet flour can be used as a gluten-free substitute in baking.


Did you know that millet is presumed to be one of the first crops to be domesticated?

6. Sorghum

Sorghum is a whole grain that is part of the grass family. Unlike barley, sorghum does not have a hull, making it easier to process. Sorghum is a versatile grain that can be used in a variety of dishes. It can be ground into flour and used to make bread or other baked goods. It can also be cooked and eaten whole, similar to rice. Sorghum is an excellent source of fibre and iron and can be a healthy addition to any diet.


In China, sorghum flour is combined with wheat flour to make noodles and bread.

7. Quinoa 

gluten free substitute for barley in soup

Quinoa is a delicious, nutritious grain that can be used in place of barley in many recipes. In addition to being a healthy alternative to barley, quinoa is also extremely versatile. It can be cooked like rice, used as a stuffing for roasted vegetables, or even made into a sweet breakfast porridge. Quinoa is a good source of fiber, protein, and minerals, making it a healthy choice for any meal. So next time you’re looking for a healthy, flavorful, and gluten-free grain to add to your meal, reach for quinoa instead of barley. You’ll be glad you did!


2013 was declared the “International Year of Quinoa” by the United Nations.

Conclusion – Best Gluten Free Substitutes for Barley

So, as you can see, there are many delicious barley substitutes that can help you maintain a healthy diet – even if you suffer from celiac disease. From wild rice and brown rice to quinoa and millet, there are plenty of options to choose from. So next time you’re looking for a gluten-free substitute for barley to add to your meal, try one of these delicious alternatives. 


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