Is Barley Hard on the Stomach? Understanding Digestive Health

November 13, 2025 •

3 min read

According to the Academy of Nutrition and Dietetics, most people in the United States do not meet the recommended daily intake of fiber, and adding whole grains like barley is an excellent way to boost it. While barley is a powerhouse of nutrients and fiber, it can be hard on the stomach for certain individuals, leading to bloating, gas, and discomfort.

Quick Summary

This guide explains why some people might experience digestive problems with barley, exploring the high fiber content, presence of gluten and fructans, and potential intolerances. It also provides practical tips for improving digestion of this nutritious grain.

Key Points

High Fiber is a Double-Edged Sword: Barley's high fiber can promote regularity but may cause gas and bloating if intake increases too quickly.
Gluten is a Trigger: As a gluten-containing grain, barley is problematic and must be avoided by individuals with celiac disease or gluten sensitivity.
Fructans can be an Issue for IBS: The fructans in barley, which are fermentable carbs, can cause symptoms like gas and abdominal pain in those with Irritable Bowel Syndrome (IBS).
Preparation Matters: Soaking or sprouting barley can reduce anti-nutrients and improve digestibility, making it easier on the stomach.
Hydration is Key: Drinking plenty of water is essential when consuming high-fiber foods like barley to aid digestion and prevent discomfort.
Pearled is Easier on Some: Opting for pearled barley over hulled can lower the fiber content and make it more digestible for sensitive individuals.

The Dual Nature of Barley: Digestive Aid or Discomfort?

Barley is a celebrated whole grain, prized for its nutritional value and robust fiber content. For many, its consumption supports healthy digestion, promotes regular bowel movements, and nourishes beneficial gut bacteria. However, the very properties that make it a digestive powerhouse can also be the source of stomach discomfort for others. Understanding this dual nature is key to determining how barley affects your unique digestive system.

High Fiber Content and Its Digestive Impact

One of the main reasons barley is so beneficial for digestive health is its high fiber content, which includes both soluble and insoluble fiber.

Soluble Fiber (Beta-Glucan): This type of fiber forms a gel-like substance in the gut, which can slow digestion and help regulate blood sugar levels. This process is excellent for sustained energy and feeling full, but for some, the slower movement can lead to a feeling of fullness that translates to bloating or a sluggish digestive system, especially when first introduced to a fiber-rich diet.
Insoluble Fiber: This fiber adds bulk to stool, helping to speed up intestinal transit and alleviate constipation. While this is a clear benefit for many, a rapid increase in insoluble fiber intake without adequate hydration can cause gas, bloating, and cramps as the body adjusts.

The Role of Gluten and Fructans

For some people, digestive issues with barley are not related to fiber alone but to other compounds found within the grain. Barley is not suitable for everyone, particularly those with specific health conditions.

Gluten: As a wheat-related grain, barley contains gluten. This makes it unsuitable for anyone with celiac disease, a serious autoimmune disorder triggered by gluten consumption, or for individuals with non-celiac gluten sensitivity (NCGS). For these individuals, consuming barley will cause significant intestinal inflammation and damage, not just simple indigestion.
Fructans: Barley also contains fructans, which are fermentable short-chain carbohydrates. For people with Irritable Bowel Syndrome (IBS), these fructans are poorly absorbed and fermented by gut bacteria in the large intestine, a process that can cause significant gas, bloating, and abdominal pain. This makes barley a high-FODMAP food, which is often restricted on a low-FODMAP diet for managing IBS symptoms.

Preparing Barley for Better Digestion

For those without a diagnosed intolerance, how barley is prepared can dramatically influence its impact on the stomach. Here's a comparison of different preparation methods:


Preparation Method	Digestive Impact	How to Implement
Soaking	Reduces anti-nutrients (phytic acid), potentially increasing nutrient absorption and making it easier to digest.	Soak whole or pearled barley in water overnight before cooking. Drain and rinse thoroughly before boiling.
Sprouting	Improves digestibility by breaking down complex carbohydrates and increasing enzyme activity.	Sprout the grains by soaking and rinsing them over a few days, then cook or dry them.
Pearled vs. Hulled	Pearled barley has its outer bran layer removed, lowering the fiber content and making it faster to cook and easier to digest for some.	Choose pearled barley for a milder digestive experience if you are sensitive to high fiber content.
Adequate Hydration	Essential for preventing the high fiber content from causing constipation and bloating.	Drink plenty of water throughout the day, especially after eating fiber-rich foods like barley.

Signs of Barley Intolerance or Sensitivity

It is important to differentiate between temporary digestive discomfort from a high-fiber intake and a true intolerance or sensitivity. Signs of a more serious issue can include persistent bloating, gas, abdominal pain, or other symptoms that do not subside as your body adjusts to the grain. A food intolerance test or an elimination diet under a doctor's supervision can help identify the root cause of the issue.

Conclusion: Is Barley a Stomach Issue for You?

Whether barley is hard on the stomach is not a simple yes or no answer; it depends on individual factors. For many, its high fiber and nutrient profile provide significant digestive benefits, promoting regularity and gut health. However, for those with celiac disease, gluten sensitivity, or IBS, the gluten and fructan content can cause considerable distress. The key is to listen to your body, consider how you prepare the grain, and, if problems persist, consult a healthcare professional. By adjusting your intake and preparation methods, you can often enjoy the nutritional advantages of barley without the digestive discomfort.

Visit Healthline for more detailed nutritional information on barley.

Frequently Asked Questions

Barley can cause bloating and gas due to its high fiber content and the presence of fructans. When you first increase your fiber intake, your digestive system may need time to adjust. For individuals with IBS, the fructans are fermented by gut bacteria, causing gas buildup.

Yes, pearled barley is generally easier to digest than hulled barley. Pearled barley has its outer bran layer removed during processing, which lowers its fiber content and makes it cook faster and be less taxing on the digestive system.

No, if you have celiac disease or non-celiac gluten sensitivity, you should not eat barley. It contains gluten, which will trigger an autoimmune response and cause damage to your small intestine.

To make barley easier to digest, try soaking it overnight before cooking. Soaking helps to break down complex carbohydrates and anti-nutrients. Ensuring you drink enough water with your high-fiber meal is also crucial.

Barley intolerance can refer to a sensitivity to a component in barley, such as its high fiber or fructan content. Gluten sensitivity specifically refers to a reaction to the gluten protein found in barley, wheat, and rye. Someone with a barley allergy might need to avoid only barley, while a gluten-sensitive person must avoid all gluten-containing grains.

Unstrained barley water contains high levels of fiber, and if consumed in excess, can cause digestive discomfort like stomach cramps, constipation, bloating, and gas. Moderating your intake and ensuring proper hydration can help mitigate these effects.

Yes, all forms of barley, including hulled and pearled, contain gluten. Therefore, none are suitable for people with celiac disease or a gluten-related sensitivity.