Is Barley Good for High Triglycerides? Unpacking the Heart-Healthy Benefits

January 12, 2026 •

3 min read

According to a 2009 meta-analysis published in the Annals of Family Medicine, barley consumption was found to significantly lower triglycerides. This makes the ancient grain a viable dietary consideration for individuals seeking to manage their lipid levels. Is barley good for high triglycerides? The scientific evidence points to its soluble fiber, beta-glucan, as a key factor in improving cardiovascular health.

Quick Summary

Barley's high soluble fiber content, primarily beta-glucan, can significantly reduce triglycerides and LDL cholesterol. This is achieved by slowing fat absorption and altering lipid metabolism, making it a beneficial dietary choice for managing high lipid levels and supporting heart health.

Key Points

Beta-Glucan is Key: The soluble fiber beta-glucan in barley is the primary compound responsible for reducing high triglyceride levels.
Supports Lipid Metabolism: Barley works by slowing the absorption of dietary fats and binding to bile acids, leading to a reduction in circulating lipids.
Evidence-Backed Benefits: A meta-analysis of several human trials confirms that barley consumption leads to a significant reduction in both triglycerides and LDL cholesterol.
Whole-Grain is Best: To maximize the benefits, choose less-processed varieties like hulled barley over pearl barley, as they retain more of the beneficial fiber.
Works Best in a Healthy Diet: Barley is most effective when consumed as part of a broader, heart-healthy diet that includes other whole grains, fruits, vegetables, and lean proteins.

The Science Behind Barley and Lipid Management

Barley's effectiveness in managing high triglycerides is primarily attributed to its high concentration of beta-glucan, a type of soluble fiber. When consumed, this fiber forms a gel-like substance in the digestive tract. This substance has several mechanisms that help control blood lipid levels, including triglycerides.

How Beta-Glucan Targets Triglycerides

Slows Fat Absorption: The increased viscosity from beta-glucan in the small intestine slows the absorption of dietary fats and sugars. This leads to improved postprandial (after-meal) lipid responses and helps manage overall triglyceride levels.
Binds to Bile Acids: Beta-glucan binds to bile acids in the gut, which are then excreted from the body. The liver must use cholesterol from the bloodstream to produce new bile acids, which, in turn, helps lower circulating total cholesterol and LDL ("bad") cholesterol levels. While the effect is more pronounced for cholesterol, this metabolic shift can indirectly impact and improve overall lipid profiles, including triglycerides.
Fermentation and SCFAs: Soluble fiber like beta-glucan is fermented by healthy gut bacteria into short-chain fatty acids (SCFAs), such as propionate. Some studies suggest these SCFAs may help inhibit cholesterol production, providing another pathway for improved lipid management.

Clinical Evidence for Barley's Effects

Multiple studies have explored the impact of barley on blood lipids. A meta-analysis reviewing several randomized controlled trials concluded that consuming barley-derived soluble fiber led to significant reductions in total cholesterol, LDL-cholesterol, and triglycerides. The analysis found a weighted mean difference (WMD) of -11.83 mg/dL for triglycerides, demonstrating a tangible positive effect. However, it's worth noting that this effect can be variable and less consistent than barley's impact on cholesterol. Factors like the amount of beta-glucan consumed and the processing of the barley can influence the outcome.

How to Incorporate Barley into Your Diet

To get the most benefit for managing high triglycerides, it's crucial to choose the right type of barley and consume it regularly. Hulled barley, the least processed form, retains the most fiber and nutrients. Here are some ways to add it to your meals:

Barley Porridge: A warm, hearty bowl of barley porridge is a great breakfast alternative to oats. Top it with nuts and berries.
Soups and Stews: Barley adds a chewy texture and satisfying heartiness to a variety of soups and stews.
Salads: Cooked and cooled barley can be used as a base for nutrient-dense salads, similar to quinoa or couscous.
Side Dish: Use cooked hulled barley as a side dish instead of rice or pasta.
Baked Goods: Barley flour can be used in baking to boost the fiber content of breads and muffins.

Barley vs. Oats for Triglycerides

While oats are also well-known for their heart-health benefits, particularly in lowering cholesterol, research suggests barley may offer specific advantages for triglyceride reduction in some cases. Both contain beneficial beta-glucan, but the molecular weight and structure can differ, potentially leading to varied effects on lipid metabolism.


Feature	Barley	Oats
Primary Lipid Target	Significant reduction in both cholesterol and triglycerides	Most effective and consistent for reducing cholesterol
Beta-Glucan Content	Generally higher in whole-grain varieties (hulled)	A well-established source, but content can vary
Mechanism	Increases gut viscosity, binds to bile acids, produces SCFAs	Primarily works via beta-glucan binding bile acids
Effect on Triglycerides	Meta-analyses show statistically significant reduction, but with some study variability	Evidence for direct triglyceride-lowering is weaker compared to barley and other grains like buckwheat
Viscosity	High molecular weight beta-glucan creates high viscosity, aiding fat absorption slowdown	Also creates high viscosity, contributing to cholesterol reduction

Optimizing Barley Intake for Best Results

To maximize the triglyceride-lowering potential of barley, focus on whole-grain varieties and consistent intake. Hulled barley offers the highest fiber content, but even pearl barley is a good source. Combining barley with other healthful dietary and lifestyle habits is key. Remember, whole grains are most effective as part of a balanced diet rich in other fiber sources, lean proteins, and healthy fats. For a more detailed look at barley's mechanisms, refer to this meta-analysis on the effects of barley-derived soluble fiber.

Conclusion

Yes, barley is good for high triglycerides, offering a significant and evidence-backed dietary tool for management. Its potent soluble fiber, beta-glucan, actively works to reduce lipid levels through multiple physiological pathways, including slowing fat absorption and impacting cholesterol metabolism. While the effect on triglycerides can be more variable than on cholesterol, numerous studies confirm its positive impact. By consistently incorporating whole-grain barley into a balanced, heart-healthy diet, individuals can leverage this ancient grain to support better cardiovascular health.

Frequently Asked Questions

Hulled barley is the best choice because it is the least processed form and contains the highest amount of beta-glucan and other beneficial nutrients. Pearl barley is also good, but some of the fiber is removed during processing.

Studies suggest that incorporating barley regularly into your diet as part of a balanced eating plan can help manage lipid levels.

While both are excellent sources of beta-glucan, some studies suggest that barley may be more effective for lowering triglycerides specifically, whereas oats are more consistently praised for their cholesterol-lowering effects.

Yes, barley water can be beneficial, particularly if the grains are included and not strained out. However, consuming the whole grain ensures you receive the full fiber content.

You can add barley to soups, stews, and salads, use it as a side dish instead of rice, or make it into a hot breakfast porridge.

Barley is generally well-tolerated. The most common side effects are mild digestive issues like gas or bloating, especially when first adding high-fiber foods to your diet. Those with celiac disease or gluten sensitivity should avoid barley.

The effects of dietary changes can vary, but some studies have observed significant reductions in lipid levels within 4 to 12 weeks of consistent consumption.