Barley is a nutrient-dense whole grain, praised for its fiber content and various health benefits, including supporting heart health and aiding in weight management. However, like any food, its consumption comes with potential side effects that certain individuals should be aware of. The most common issues are related to its high fiber and gluten content.
Digestive System Issues
One of the most reported issues with barley is its effect on the digestive system, which is often a result of its high fiber and fructan content.
Bloating, Gas, and Cramps
For individuals unaccustomed to a high-fiber diet, a sudden increase in barley intake can lead to gas, bloating, and stomach cramps. This is because the fermentable fibers and short-chain carbohydrates (fructans) in barley can ferment in the gut, producing gas. Gradually introducing barley into your diet can help your digestive system adjust.
Constipation or Diarrhea
While barley's fiber is known to relieve constipation for some, for others, especially those with sensitive digestion, it can cause or worsen digestive issues like constipation or diarrhea, depending on individual tolerance. Drinking plenty of water when increasing fiber intake is crucial for preventing constipation. In some severe cases, excessive intake without enough fluid has been linked to esophageal blockage.
Gluten-Related Concerns
Barley naturally contains gluten, a protein that poses a significant risk for certain populations.
Celiac Disease
Individuals diagnosed with celiac disease, an autoimmune disorder, must strictly avoid all foods containing gluten, including barley. Even a small amount of barley can trigger an immune response that damages the lining of the small intestine, leading to malabsorption of nutrients.
Non-Celiac Gluten Sensitivity
For those with non-celiac gluten sensitivity, consuming barley can lead to symptoms similar to celiac disease, such as abdominal pain, bloating, fatigue, and headaches. It is important for these individuals to listen to their bodies and avoid barley if it causes adverse reactions.
Cereal Grain Allergies
Beyond gluten, some people may have a broader allergy to cereal grains, which could include barley. Symptoms can range from skin rashes and hives to more severe reactions like anaphylaxis. People with a wheat allergy should also be cautious, as cross-reactivity with barley is possible. Airborne exposure to barley flour, common in industrial settings, can also cause baker's asthma.
Medication and Health Condition Interactions
Barley can have a notable effect on blood sugar levels, which is beneficial for many but requires caution for others.
Impact on Blood Sugar
Barley is known to lower blood sugar and insulin levels due to its high beta-glucan fiber content. For people with diabetes who are already on blood-sugar-lowering medications or insulin, consuming large amounts of barley may cause blood sugar to drop too low, a condition called hypoglycemia. It is advisable to consult a doctor before making significant dietary changes involving barley if you manage diabetes.
Hulled vs. Pearled Barley: A Comparison
When considering side effects, the type of barley consumed can make a difference due to varying fiber content.
| Feature | Hulled Barley (Whole Grain) | Pearled Barley (Refined) |
|---|---|---|
| Processing | Only the inedible outer hull is removed, retaining all nutrients and fiber. | The bran layer and some of the endosperm are removed during polishing. |
| Fiber Content | High; contains more fiber and nutrients. | Lower; easier for some to digest but with less nutritional benefit. |
| Digestive Impact | More likely to cause bloating and gas for sensitive individuals due to higher fiber load. | Less likely to cause significant digestive distress due to lower fiber, but still contains fructans. |
| Blood Sugar Impact | More effective at lowering blood sugar due to higher beta-glucan fiber. | Still has some effect but less potent than hulled barley. |
Other Considerations
- Pregnancy and Breastfeeding: While generally safe in food amounts, there isn't sufficient data on large medicinal amounts during pregnancy. Barley sprouts are considered possibly unsafe and should be avoided in high quantities. For breastfeeding, sticking to food amounts is the safest approach.
- Unwanted Weight Gain: Barley water, especially if sweetened with honey or sugar, can contain higher calories. Moderate consumption is recommended to avoid unwanted weight gain.
Conclusion
For most people, barley is a highly nutritious and healthy grain that can be a valuable addition to their diet. The potential for digestive discomfort, such as bloating and gas, can often be managed by gradually introducing it and ensuring adequate fluid intake. However, for individuals with specific medical conditions like celiac disease, gluten sensitivity, or diabetes, caution is essential. It is always wise to consult a healthcare provider or a registered dietitian if you have concerns about the potential side effects of consuming barley, especially when it relates to existing health issues or dietary restrictions. For those with confirmed gluten intolerances, the grain must be entirely avoided.
