Is barley good for everyone? A comprehensive guide to its benefits and risks

November 22, 2025 •

3 min read

Archaeological evidence suggests that barley is one of the world's most ancient cultivated grains, farmed for over 10,000 years. However, despite its long history and nutritional acclaim, the question remains: is barley good for everyone, or are there specific health considerations to keep in mind?

Quick Summary

Barley offers impressive benefits like improved digestion and cholesterol control, but it is not suitable for everyone due to its gluten and fermentable fructan content. Caution is advised for those with celiac disease, IBS, and certain diabetic conditions.

Key Points

Not Universal: Barley's health benefits are significant but not suitable for everyone, particularly those with celiac disease or gluten sensitivity.
Rich in Fiber: High soluble and insoluble fiber content promotes digestive health and feelings of fullness, aiding weight management.
Contains Beta-Glucan: This soluble fiber helps lower cholesterol and improve blood sugar control.
High in FODMAPs: Its fructan content can trigger gas and bloating in individuals with Irritable Bowel Syndrome (IBS).
Consideration for Diabetics: Caution is advised for people with diabetes on medication, as barley's blood sugar-lowering effect could lead to hypoglycemia.
Opt for Hulled Barley: For maximum nutrients, choose whole-grain hulled barley over the more refined pearled variety.
Introduce Gradually: Increase fiber intake slowly to prevent digestive discomfort like bloating and gas.

The Health Benefits of Barley

Barley offers significant nutritional advantages for those who can consume it, making it a healthy addition to the diet as a whole grain rich in vitamins, minerals, and plant compounds.

High in Fiber, Especially Beta-Glucan

A key benefit is barley's high fiber content, particularly soluble fiber beta-glucan. Beta-glucan forms a gel in the gut, slowing digestion and nutrient absorption. This leads to several positive health effects:

Improved blood sugar control: Barley can help manage blood sugar and insulin levels by slowing sugar absorption, potentially benefiting individuals with high blood sugar. Research indicates a barley-rich breakfast results in a lower rise in blood sugar and insulin compared to other whole grains.
Lowered cholesterol: Beta-glucan reduces LDL cholesterol by binding to bile acids in the gut and promoting their excretion, prompting the body to use cholesterol to produce more bile acids.
Enhanced gut health and digestion: Insoluble fiber adds bulk, promoting regular bowel movements and preventing constipation. Soluble fiber acts as a prebiotic, nourishing beneficial gut bacteria.

Other Nutritional Highlights

Barley also provides essential nutrients like molybdenum, manganese, and selenium, which support metabolism and antioxidant functions. It is also a source of copper, B-vitamins, magnesium, and phosphorus.

Potential Risks: When to Avoid Barley

While nutritious, barley is not suitable for everyone. Certain individuals should avoid it due to potential health issues.

Celiac Disease and Gluten Sensitivity

Barley contains gluten, a protein that triggers a severe autoimmune response in people with celiac disease. For those with non-celiac gluten sensitivity, gluten can cause symptoms like bloating and abdominal pain. Individuals with these conditions must avoid barley and products containing it.

Irritable Bowel Syndrome (IBS) and FODMAPs

Barley contains fructans, which are FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides And Polyols). In individuals with IBS, these fructans can ferment in the gut, causing gas, bloating, and discomfort. Avoiding barley is often recommended during the elimination phase of a low-FODMAP diet, though some with IBS might tolerate small amounts of pearled barley.

Considerations for Diabetics

Barley's ability to lower blood sugar requires caution for diabetics taking medication or insulin. Combining barley with these medications could lead to hypoglycemia (low blood sugar). Consultation with a doctor or dietitian is advisable before significant dietary changes.

Introducing Fiber Gradually

Adding a lot of fiber to the diet too quickly can cause temporary digestive issues like bloating. It is best to introduce barley gradually and increase intake over time, ensuring adequate hydration.

Hulled vs. Pearled Barley: What's the Difference?

The processing of barley impacts its nutritional content and cooking time.


Feature	Hulled Barley (Whole Grain)	Pearled Barley (Refined Grain)
Processing	Only the inedible outer husk is removed. The nutrient-rich bran and germ remain intact.	The outer husk, bran, and germ are all removed and polished.
Nutritional Value	Higher in dietary fiber, vitamins (especially B-vitamins), and minerals. Considered the healthier option.	Lower in fiber and nutrients due to the removal of the bran and germ.
Texture	Chewier and firmer texture.	Softer texture, more commonly found in stores.
Cooking Time	Takes longer to cook (approx. 1.5 hours) and requires more water.	Cooks faster (approx. 1 hour).

How to Incorporate Barley (If Suitable for You)

For those who can safely eat barley, its nutty flavor and texture make it a versatile ingredient. Ways to include it in meals include adding it to soups and stews, using it as a base for grain bowls, making it into a breakfast porridge, or substituting it for rice in dishes. Barley water, made by simmering barley in water, is another option.

Conclusion: A Grain of Truth

Barley is not suitable for everyone due to gluten and fructan content, making it problematic for individuals with celiac disease, gluten sensitivities, or IBS. However, for those who can tolerate it, whole-grain hulled barley offers significant benefits for digestion, heart health, and blood sugar control. It's important to consider individual health conditions and consult a healthcare professional, especially for those with diabetes or digestive issues. You can find more information about barley's health benefits in this review of studies.

Frequently Asked Questions

No, barley is not safe for individuals with celiac disease. It contains gluten, which triggers an autoimmune response in people with this condition.

Yes, barley can cause bloating, especially in individuals with Irritable Bowel Syndrome (IBS) or sensitive digestive systems. This is due to its high content of fermentable carbohydrates called fructans.

Yes, pearled barley is less healthy than hulled barley. During processing, pearled barley has its bran and germ layers removed, stripping it of much of its fiber and many nutrients. Hulled barley is a whole grain that retains more nutritional value.

Good gluten-free alternatives to barley include oats (certified gluten-free), quinoa, brown rice, buckwheat, and millet.

Yes, barley can aid in weight loss. Its high fiber and protein content promotes feelings of fullness, which can help reduce overall calorie intake and manage appetite.

Barley water has many of the same benefits as eating barley, but it is not suitable for everyone as it still contains gluten. Those with celiac disease or gluten sensitivity should avoid it.

Diabetics should be cautious when consuming barley, especially if taking blood-sugar-lowering medications or insulin. While its low glycemic index can help manage blood sugar, it's best to consult a healthcare provider first to avoid potential hypoglycemia.