8 Health Benefits of Barley That May Surprise You (2025)

Barley has many potential health benefits. It may help lower cholesterol, blood pressure, and glucose levels, as well as improve digestion, weight management, and the body's defenses against some diseases.

Many of barley's perks come from its high fiber content, but the grain is also rich in many vitamins and minerals. To include more barley in your diet, try substituting it for rice and other grains.

1. Lowers Cholesterol

Barley contains a type of soluble fiber called beta-glucan which makes it difficult for cholesterol to get into your blood. One study found that beta-glucan specifically lowers low-density lipoprotein (LDL) cholesterol (sometimes referred to as "bad" cholesterol).

2. Reduces Blood Pressure

Research shows that beta-glucan also lowers systolic and diastolic blood pressure. One study found that diets rich in beta-glucan reduce systolic blood pressure by 2.9 milligrams of mercury (mm Hg) and diastolic blood pressure by 1.5 mm Hg.

Systolic blood pressure is the amount of pressure the arteries experience while the heart beats and is the top or first number in a blood pressure reading; diastolic blood pressure is the amount of pressure in arteries while the heart rests and is the bottom or second number in a blood pressure reading.

3. Improves Digestion

The high fiber content of barley makes it beneficial for digestive health. Dietary fiber improves digestion by:

• Supporting a healthy gut microbiome
  
• Reducing the risk of inflammatory bowel disease (IBD)
• Preventing constipation

4. Reduces Blood Glucose Levels

The beta-glucan in barley is among the most effective foods for reducing post-meal glucose (blood sugar) levels. In one study, people who ate a mixture of white rice and barley had significantly lower blood glucose levels following their meal than those who ate white rice alone. This may be particularly helpful for people with type-2 diabetes.

5. Improves Immune Function

Whole grain barley also contains phytochemicals, such as phenolic acids, flavonoids, and phytosterols. These plant-based compounds help protect the body from viruses and bacteria and also have antioxidant and cholesterol-lowering abilities.

6. Aids in Weight Management

The soluble fiber in barley increases feelings of fullness. This may help reduce hunger and overeating which can lead to weight gain.

7. Lowers the Risk of Gallbladder Disease

Research shows that fiber intake is directly associated with a person's risk of gallbladder disease. People who eat more fiber-rich foods, like barley, are less likely to get gallstones and gallbladder disease.

8. Reduces the Risk of Colorectal Cancer

Eating more fiber is associated with a lower risk of colorectal cancer. For people diagnosed with the disease, increased fiber intake may improve survival rates.

Types of Barley

Barley has an outer hull that covers its edible kernel. The grain is processed to remove the outer layer and then ground into different barley products.

Types of barley include:

• Barley grits: Barley that is cut into smaller pieces
• Barley flakes: Like rolled oats, kernels that are steamed, rolled, and dried
• Barley flour: Finely ground barley
• Pearl barley: Polished or "pearled" to remove the bran layer That means it's not a whole grain but less refined than other refined grains
• Quick pearl barley: Partially cooked and dried during processing for quick cooking (less than 10 minutes)
  

How to Consume Barley in Your Meals

Here's how to use barley as a main or side dish:

• Add some cooked, cooled barley to a salad.
• Swap out rice for barley in recipes like jambalaya and risotto.
• Instead of oatmeal, try a breakfast porridge with cooked barley.
• Add barley to soups and stews.

Who Should Not Eat Barley?

Barley contains gluten (a protein found in certain grains). For this reason, people who have celiac disease, gluten sensitivity, or gluten intolerance should avoid barley.

Summary

Barley is a whole grain with high levels of a soluble fiber called beta-glucan. Researchers believe the fiber in barley is what gives it its major health benefits. These include heart health benefits, improved blood glucose, and better digestive health.

Barley can be added to salads, soups, and stews, or used in place of rice and oats. This grain contains gluten, so those with celiac disease and gluten sensitivity should avoid it.