How to Make Barley More Digestible for Better Gut Health

November 13, 2025 •

4 min read

Multiple studies have shown that preparing whole grains like barley through soaking or sprouting can significantly reduce anti-nutrients such as phytic acid, making it much easier for your body to process. Here is how to make barley more digestible and unlock its full nutritional potential.

Quick Summary

This guide details effective methods to improve barley's digestibility, including selecting the right grain type and applying proper soaking, sprouting, and cooking techniques. It focuses on maximizing nutrient absorption and minimizing digestive discomfort.

Key Points

Choose Hulled Barley for More Fiber: Hulled barley is a whole grain with more nutrients but requires longer preparation due to its bran layer.
Soak Grains Overnight: This is a critical step to neutralize phytic acid and enzyme inhibitors, significantly improving mineral absorption and digestibility.
Sprouting Further Enhances Digestibility: For maximum benefits, sprouting activates additional enzymes that break down antinutrients and boost nutrient bioavailability.
Cook Barley Until Tender: Regardless of the type, cooking barley thoroughly softens the grain and makes it easier for the body to break down.
Start with Pearled Barley for Sensitive Stomachs: If you have a sensitive digestive system, pearled barley is a gentler, more processed option with less fiber and shorter cooking time.
Introduce Gradually: Increase your intake of barley slowly to allow your gut microbiome to adjust to the high fiber content, reducing risks of gas and bloating.

Understand the Barriers to Barley Digestion

Barley is a nutritious grain, but its composition can pose a challenge for some digestive systems. Two main factors contribute to this: its high fiber content and the presence of anti-nutrients.

Phytic Acid and Anti-Nutrients

All whole grains, including hulled barley, contain phytic acid in their bran and germ layers. This compound binds to minerals such as phosphorus, calcium, magnesium, iron, and zinc, preventing their absorption by the body. Phytic acid also contains enzyme inhibitors that make the grain resistant to digestion. Soaking, sprouting, or fermenting can break down phytic acid, releasing these nutrients and making the grain easier to digest.

Fiber Content

Barley is an excellent source of both soluble and insoluble fiber, which is largely responsible for its health benefits like improving bowel function. The soluble fiber (beta-glucan) feeds beneficial gut bacteria, while insoluble fiber adds bulk to stool. However, a rapid increase in fiber intake can cause digestive discomfort, including gas and bloating, especially in individuals with sensitive digestive systems like IBS.

Preparing Your Barley for Maximum Digestibility

With a few simple steps, you can significantly enhance your body's ability to digest barley. The key is in the preparation before cooking.

Soaking and Rinsing

Soaking is a crucial first step for hulled barley and a beneficial practice for pearled barley. This process activates the grain's natural enzyme, phytase, which begins to break down phytic acid.

Method: Combine one cup of barley with three cups of warm water in a bowl. Add a tablespoon of an acidic medium like lemon juice, yogurt, or apple cider vinegar, which helps speed up the phytase activation.
Time: Let it soak at room temperature for a minimum of 7 to 8 hours, or ideally overnight.
After Soaking: Drain the water and rinse the grains thoroughly under cold running water. You can discard the soaking water as it contains the released phytic acid.

Sprouting Barley

Sprouting, or germination, takes the breakdown of anti-nutrients a step further and increases the bioavailability of vitamins, minerals, and antioxidants.

Method: After soaking, place the rinsed barley in a sprouting jar or a colander. Rinse and drain the grains several times a day to keep them moist but not saturated. Within 1-3 days, small sprouts will emerge.
Storage: Once sprouted, use immediately or store in the refrigerator for a few days.

Cooking Methods to Boost Digestibility

The way you cook barley also plays a significant role in its digestibility, especially for tough, whole-grain hulled varieties.

Pressure Cooking vs. Stovetop

Thermal treatments, particularly pressure cooking, can further soften the barley grain by breaking down its fibrous components and gelatinizing starch, making it more digestible.

Pressure Cooking: For soaked hulled barley, pressure cooking for around 20 minutes is a fast and effective option.
Stovetop Cooking: Hulled barley typically requires 40-50 minutes of simmering after soaking, while pearled barley cooks in about 25-30 minutes. Cooking well until tender is key to an easier-to-digest result.

The Best Barley Type for Your Needs: A Comparison

Choosing between hulled and pearled barley depends on your digestive needs and desired texture. While hulled is more nutritious, pearled is significantly easier to digest.


Feature	Hulled Barley	Pearled Barley
Processing	Only the inedible outer hull is removed; a whole grain.	Bran layer and hull are removed and polished.
Digestibility	Chewier texture, requires more chewing; harder to digest without soaking.	Softer, less chewy; easier and quicker to digest.
Nutrition	Higher in fiber, vitamins, and minerals as the bran is intact.	Still nutritious but loses some fiber and nutrients during processing.
Cooking Time	Longer cooking time, especially if not soaked.	Shorter cooking time.
Best For	Maximum nutrients; for those with robust digestion.	Faster meals; for those with sensitive digestion.

Incorporating Barley Digestibly Into Your Diet

For most people, barley can be a regular and healthy part of their diet. To maximize the benefits and minimize discomfort, consider the following:

Gradual Introduction: If you are new to high-fiber grains, start with small portions and gradually increase your intake. This allows your digestive system to adapt to the fiber content.
Flavoring Barley: While cooking, consider adding digestive aids like ginger or spices such as cinnamon to your pot for additional flavor and digestive support.
Versatile Uses: Add properly prepared barley to soups, stews, salads, or create a breakfast porridge. Its versatility makes it easy to integrate into a balanced diet.

Conclusion

Making barley more digestible is a straightforward process that involves proper selection and preparation. By choosing hulled varieties for maximum nutrients and using techniques like soaking and sprouting, you can significantly reduce phytic acid and enzyme inhibitors. Combining this with thorough cooking and a gradual introduction into your diet will allow you to enjoy barley's impressive health benefits without the digestive discomfort. The high fiber content, when managed correctly, is a major ally for your gut health, feeding beneficial bacteria and promoting regularity. For those with severe digestive sensitivities, starting with pearled barley and progressing slowly is a smart approach. You can also refer to the National Institutes of Health (NIH) for further research on the nutritional benefits and properties of grains.

Helpful Resources

National Institutes of Health (NIH) | Barley and Gut Health

Frequently Asked Questions

For some people, especially those with sensitive digestive systems, barley can be difficult to digest due to its high fiber content and the presence of phytic acid and other anti-nutrients. However, proper preparation can greatly mitigate these issues.

Soaking activates the naturally occurring enzyme phytase, which breaks down phytic acid, an anti-nutrient that inhibits mineral absorption and hinders digestion. This process makes the grain more digestible and its nutrients more available.

Hulled barley is a whole grain, containing more fiber and nutrients but requiring longer cooking and soaking time to become digestible. Pearled barley has been processed to remove the bran, making it softer, faster to cook, and easier on the stomach.

Barley contains fructans, a type of fermentable fiber that can cause gas and bloating in individuals with Irritable Bowel Syndrome (IBS). It is best to start with small amounts or consult a healthcare provider for personalized advice.

Yes, sprouting not only makes barley more digestible by reducing anti-nutrients but also increases the bioavailability of its vitamins, minerals, and antioxidants.

Straining the cooked grains from barley water creates a beverage with lower fiber content, which can be easier to digest. However, unstrained barley water retains the high fiber, and consuming too much of it can still cause digestive issues for some.

Yes, pressure cooking applies elevated heat and pressure, which effectively gelatinizes the starch and breaks down the tough fibers in barley, making it more digestible than standard stovetop methods.