How often should I drink barley tea? A guide to daily consumption

December 26, 2025 •

5 min read

In Japan and Korea, barley tea (mugicha/boricha) is commonly consumed daily, often as a hydrating, caffeine-free alternative to water. The question of how often should I drink barley tea depends largely on your individual health goals and body's tolerance.

Quick Summary

Many people can safely enjoy barley tea multiple times a week or even daily as a healthy, antioxidant-rich drink. Moderation is key to avoid potential digestive issues caused by excessive fiber intake.

Key Points

Moderation is key: For most people, several glasses a week or even daily is safe, but monitor your body's reaction, especially for digestive issues.
Listen to your body: If you experience bloating, gas, or cramps, reduce your intake, as these can be signs of excessive fiber consumption.
Check for gluten: Anyone with celiac disease or gluten sensitivity must avoid barley tea entirely, as it contains gluten.
Stay aware of medication interactions: If you take medication for diabetes, consult a doctor before drinking barley tea regularly, as it can affect blood sugar levels.
Consider unstrained vs. tea: Strained barley tea is lower in fiber and calories than unstrained barley water, which is made by boiling the grains.
Enjoy it hot or cold: Barley tea is a versatile, caffeine-free beverage that is popular both hot and cold, making it a great hydration choice year-round.

Understanding the Health Benefits of Barley Tea

Barley tea, known as mugicha in Japan and boricha in Korea, has been enjoyed for centuries as a refreshing and healthful beverage. It's made by steeping roasted barley kernels in hot water, resulting in a nutty, slightly bitter, and deeply satisfying drink. Understanding its benefits helps determine the right frequency for you.

Superior Hydration and a Caffeine-Free Alternative

Barley tea is an excellent choice for staying hydrated, especially for those looking to reduce their caffeine intake. Unlike black or green teas, it is naturally caffeine-free, making it a great option at any time of day, including before bed. This makes it a popular water substitute in some East Asian households. The simple, yet flavorful profile provides a welcome change from plain water while still supporting your hydration goals.

A Powerful Source of Antioxidants

Roasted barley contains potent antioxidants, such as chlorogenic and vanillic acids, which help combat free radical damage in the body. These compounds play a crucial role in reducing inflammation and promoting overall cellular health. Regular intake of antioxidants can contribute to better brain health and may have anti-inflammatory effects.

Promoting Digestive and Gut Health

Barley is known for its high fiber content. While tea contains less fiber than the whole grain, it still offers benefits for digestion, especially in the case of unstrained barley water. It can help regulate bowel movements and support a healthy gut microbiome, acting as a prebiotic that feeds beneficial bacteria. For best digestive results, some traditions suggest a cup 30 minutes before a meal.

Supporting Weight Management Efforts

As a low-calorie beverage (when unsweetened), barley tea is a smart choice for those on a weight management journey. The fiber content can help promote feelings of fullness, which may reduce overall calorie intake. By serving as a flavorful, zero-calorie replacement for sugary drinks, it supports healthy habits and can aid in weight loss.

Potential Heart Health and Blood Sugar Benefits

Some research suggests that barley's components, including beta-glucans and other compounds, may help lower LDL (bad) cholesterol levels and manage blood sugar spikes after meals. This can reduce cardiovascular risk factors and potentially aid those with type 2 diabetes in managing their glucose levels.

How Often Should I Drink Barley Tea? Establishing Your Ideal Frequency

For most healthy individuals, drinking barley tea multiple times a week, or even daily, is considered safe and beneficial. However, the ideal frequency depends on several individual factors:

For General Hydration: If used as a water replacement, several glasses daily is acceptable for most people. Pay attention to your body and ensure you are not experiencing any adverse effects.
For Digestive Support: A cup before each meal can be beneficial for digestion. Monitor how your system reacts to the fiber, especially if you opt for unstrained barley water, which has a higher concentration.
For Specific Conditions: If you are managing blood sugar with medication or have other health concerns, it's essential to consult a doctor before incorporating it frequently.

Factors Influencing Consumption

Digestive Sensitivity: If you have a sensitive stomach or are new to consuming barley, start with a smaller amount, a few times a week, to see how your body reacts. Excessively high fiber intake can lead to bloating, gas, and cramps.
Health Goals: If you are focused on weight loss, using it as a regular low-calorie, hydrating beverage can support your goals. For heart health, regular but moderate consumption is typically advised.
Gluten Intolerance: This is a crucial consideration. Since barley contains gluten, anyone with celiac disease or gluten sensitivity must avoid barley tea entirely to prevent a negative reaction.

Potential Risks and Considerations for Barley Tea Consumption

While barley tea is generally safe, it's not without potential downsides, especially when consumed in very large quantities or by sensitive individuals.

Gluten: As a grain, barley naturally contains gluten. This makes it unsuitable for those with celiac disease or gluten intolerance. Always check product labels, as cross-contamination can also occur in production facilities.
Digestive Discomfort: The high fiber content in barley, particularly in unstrained barley water, can cause side effects like gas, bloating, and stomach cramps in some people, particularly if they are not accustomed to it. Moderation is key to prevent this.
Interactions with Medications: Barley can lower blood sugar levels. If you are on medication for diabetes, it is crucial to speak with your healthcare provider before making it a regular part of your diet to avoid dangerously low blood sugar levels.
Acrylamide: The roasting process used to prepare barley can create trace amounts of acrylamide, a potentially carcinogenic compound. Darker roasting can minimize its presence. For most, the health benefits outweigh this minor risk, but those concerned can opt for more lightly roasted varieties or consume in moderation.
Pregnancy and Breastfeeding: While typically safe in food amounts, there isn't enough reliable information on consuming large, medicinal amounts of barley during pregnancy or breastfeeding. It is best to stick to regular, food-level consumption and consult a doctor with any concerns.

Barley Tea vs. Barley Water: A Quick Comparison


Feature	Barley Tea (Mugicha/Boricha)	Barley Water
Preparation	Steeping roasted barley kernels in hot water; served hot or cold.	Boiling raw barley kernels in water; the grains may be strained or left in.
Nutrient Content	Contains some vitamins, minerals, and antioxidants, though some may be lost in steeping.	Contains more nutrients and fiber, especially if unstrained, due to the boiling process.
Fiber Content	Minimal fiber, as the steeped kernels are typically removed.	Higher fiber, especially if the whole kernels are consumed.
Calories	Essentially calorie-free if unsweetened.	Can contain trace amounts of calories from the grain's starches and if sweeteners are added.
Best For...	A light, flavorful, and hydrating caffeine-free drink.	Maximizing fiber and nutrient intake from the grain.

Conclusion: Finding Your Personal Balance

Ultimately, for most people without gluten intolerance or celiac disease, drinking barley tea is a safe and beneficial practice. It offers excellent hydration and a host of antioxidants and digestive aids. There is no hard and fast rule about how often you should drink barley tea, as cultural practices and individual tolerance vary. While daily consumption is common and generally fine, listening to your body is key. Start with a moderate amount, a few times per week, and increase as desired, paying attention to any digestive effects. As with any dietary change, if you have pre-existing health conditions or take medications, it is wise to consult your healthcare provider to ensure it aligns with your overall wellness plan.

To learn more about the broader benefits of barley, visit Healthline.

Frequently Asked Questions

Yes, many people can safely drink barley tea every day, especially if they are using it as a hydrating, caffeine-free alternative to water, as is common in some East Asian countries. However, it is important to listen to your body and moderate your intake if you experience any digestive discomfort from the fiber.

Barley tea is not safe for everyone. Since barley contains gluten, it should be avoided by anyone with celiac disease or gluten intolerance to prevent an allergic reaction. If you have a sensitive digestive system, start with small amounts to gauge your tolerance for its fiber content.

Drinking too much barley tea, or especially unstrained barley water, can lead to digestive discomfort such as bloating, gas, stomach cramps, or loose stools due to its high fiber content. Individuals with gluten issues should avoid it entirely.

Yes, roasted barley tea is a naturally caffeine-free beverage. This makes it an excellent choice for those who are sensitive to caffeine or are looking for a relaxing drink at any time of day, including the evening.

As a low-calorie, caffeine-free beverage, barley tea can be a helpful addition to a weight loss plan. Its potential to make you feel fuller due to its fiber content (particularly if unstrained) may help reduce overall calorie intake.

Barley tea is made by steeping roasted barley kernels in hot water, with the grains typically strained out. Barley water, on the other hand, is made by boiling raw barley kernels, and can contain more nutrients and fiber, especially if the grains are not strained out.

To prepare barley tea, simply steep roasted barley kernels or a barley tea bag in hot water. To roast kernels at home, toast them in a dry skillet over medium heat until they turn a deep brown. For a refreshing cold brew, steep the kernels or bags in cold water in the refrigerator.

Barley tea may lower blood sugar levels. If you are taking medication for diabetes, it is important to consult a healthcare provider to ensure that adding barley tea to your diet does not interfere with your blood sugar control.