Can Barley Help with Inflammation? The Science-Backed Benefits

November 26, 2025 •

4 min read

According to a 2025 review in the Turkish Journal of Agriculture and Forestry, barley's anti-inflammatory properties make it a key contributor to nutritional science. So, can barley help with inflammation? The answer lies in its rich profile of bioactive compounds, dietary fiber, and antioxidants that work together to combat inflammatory processes in the body.

Quick Summary

This article explores how barley's bioactive compounds and fiber content work to reduce systemic inflammation. It highlights how the grain promotes gut health, modulates immune responses, and reduces inflammatory markers, offering a natural dietary strategy for managing inflammatory conditions.

Key Points

Rich in Fiber: Barley contains high levels of soluble fiber, including beta-glucans, which produce beneficial short-chain fatty acids that reduce inflammation.
Packed with Antioxidants: Flavonoids and phenolic acids in barley combat oxidative stress by neutralizing free radicals, thereby protecting cells from damage that leads to inflammation.
Supports Gut Health: The fiber in barley acts as a prebiotic, nourishing the gut microbiome and supporting a balanced bacterial environment crucial for regulating immune responses and inflammation.
Reduces Inflammatory Markers: Studies have shown that consuming barley can decrease inflammatory markers such as C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-α), especially in metabolically at-risk populations.
Helps Manage Chronic Conditions: Incorporating barley into the diet may help manage conditions linked to chronic inflammation, such as type 2 diabetes, cardiovascular disease, and certain types of arthritis.
Versatile and Easy to Add: Barley can be easily integrated into a diet through various forms like porridges, soups, salads, and baked goods.

Chronic inflammation is a silent driver of many modern diseases, including heart disease, diabetes, and certain types of cancer. The food choices we make can either fuel or fight this internal fire. As an ancient grain revered for its nutritional and medicinal properties, barley has garnered significant scientific attention for its powerful anti-inflammatory effects.

The Anti-Inflammatory Powerhouse in Barley

Barley's ability to combat inflammation isn't due to a single component but a synergistic effect of multiple bioactive compounds. These include soluble fiber, such as beta-glucans, and potent antioxidants like phenolic acids and flavonoids.

How Bioactive Compounds Reduce Inflammation

Beta-Glucans: This soluble fiber is the superstar of barley. When it reaches the large intestine, gut bacteria ferment it, producing beneficial short-chain fatty acids (SCFAs) like butyric acid. SCFAs are known to reduce inflammation by modulating the immune system and promoting a healthier gut lining. This process is crucial for systemic health, as gut health is intricately linked to overall inflammatory response.
Phenolic Acids and Flavonoids: These potent antioxidants found in barley inhibit pro-inflammatory enzymes and cytokines. By neutralizing unstable free radicals that cause oxidative stress, they protect cells from damage that can trigger inflammatory pathways. Studies on barley extracts have shown promising results in lowering pro-inflammatory markers, indicating their potential in managing various inflammatory conditions.
Selenium and Choline: Barley contains selenium, a mineral with antioxidant and anti-inflammatory effects. It also provides betaine, which the body converts into choline, a nutrient that helps reduce inflammation.

Gut Health: The Foundation of Anti-Inflammatory Action

A healthy gut microbiome is a cornerstone of a well-regulated immune system and reduced inflammation. Barley’s rich fiber content acts as a prebiotic, feeding the beneficial bacteria in your gut. This nourishment helps maintain a balanced and diverse gut microbiota. A study of individuals consuming barley showed significant increases in beneficial bacteria known to reduce inflammation and improve blood sugar balance. In cases of inflammatory gut disorders like ulcerative colitis, barley has been shown to encourage the growth of beneficial bacteria, which in turn helps to decrease inflammation and relieve symptoms.

Practical Ways to Add Barley to Your Diet

Incorporating barley into your meals is simple and versatile. Here are several ways to enjoy its anti-inflammatory benefits:

Barley Porridge: A warm, hearty bowl of barley flakes for breakfast is an excellent alternative to oatmeal.
Soups and Stews: Add hulled or pearled barley to hearty soups and stews for extra texture and nutritional value.
Grain Salads: Cooked and cooled barley can be the base of a refreshing grain salad with your favorite vegetables and a light vinaigrette.
Side Dish: Use cooked barley as a nutritious side dish instead of rice or quinoa.
Baked Goods: Replace some of the wheat flour with barley flour in your muffin or pancake recipes for a nutty flavor and fiber boost.
Barley Water: A simple and refreshing way to consume barley, made by boiling the grains and straining the nutrient-rich water.

Barley vs. Other Anti-Inflammatory Grains

While many whole grains offer anti-inflammatory benefits, barley has a distinct profile.


Feature	Barley	Oats	Brown Rice	Quinoa
Beta-Glucan Content	Very High	High	Low	Low
Primary Mechanism	Gut-driven SCFA production	Direct fiber action, beta-glucans	Rich in phenolic compounds	High in quercetin and kaempferol antioxidants
Best For	Overall systemic and gut inflammation	Cholesterol lowering and heart health	Blood sugar management	High protein and complete amino acid profile
Key Antioxidants	Phenolic acids, flavonoids	Avenanthramides	Phenolic acids	Flavonoids (quercetin)
Processing	Hulled or pearled; hulled retains more fiber	Rolled, steel-cut; typically less processed	Less processed than white rice	No hulling process needed

Conclusion: A Simple Addition for a Powerful Effect

The scientific evidence overwhelmingly supports the idea that barley can help with inflammation. Its potent combination of fiber, particularly beta-glucans, and diverse antioxidants work to combat inflammation at a systemic level, largely by promoting a healthy gut microbiome. For individuals looking to manage or prevent chronic inflammatory conditions like arthritis or heart disease, adding barley to a well-balanced diet offers a simple, effective, and natural dietary strategy. As with any dietary change, consulting a healthcare provider or a registered dietitian is recommended, especially for those with celiac disease or gluten sensitivities, as barley does contain gluten.

Ready to Enhance Your Diet?

To maximize the anti-inflammatory benefits, opt for minimally processed varieties like hulled barley over pearled. Cooking barley in soups, using barley flour in baking, or simply preparing barley water are all excellent ways to incorporate this nutritional powerhouse into your daily routine and support your journey toward reduced inflammation and improved overall health. You can learn more about whole grains and dietary fiber at the Arthritis Foundation's website: https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/eat-right-for-your-type-of-arthritis.

Frequently Asked Questions

Barley’s soluble fiber, specifically beta-glucan, is fermented by gut bacteria to produce short-chain fatty acids (SCFAs). These SCFAs, like butyric acid, help nourish the intestinal lining and modulate the immune system, which reduces systemic inflammation.

Hulled barley is generally better for fighting inflammation because it is less processed and retains more of the fiber and antioxidants compared to pearled barley, which has the bran layer removed.

Yes, incorporating high-fiber whole grains like barley into your diet can help reduce the body's inflammatory response, potentially offering some relief from arthritis symptoms associated with inflammation.

Barley water provides some nutrients, but unstrained barley water is better as it contains the same fiber and compounds found in the grain itself. Consuming the whole grain or the water with the grains included is the most beneficial approach.

Barley is rich in various antioxidants, including phenolic acids, flavonoids (like catechin), selenium, and Vitamin E. These compounds help protect cells from damage and reduce inflammation.

The anti-inflammatory effects of diet are typically gradual and cumulative. One study showed benefits within four weeks for healthy individuals, while more significant results might be observed in metabolically at-risk populations over longer periods.

Barley contains gluten, so individuals with celiac disease or gluten intolerance should avoid it. Always consult a healthcare provider before making major dietary changes, especially if you have an inflammatory condition.