What Effect Does Barley Have on the Body? A Comprehensive Guide

October 6, 2025 •

4 min read

With archaeological evidence suggesting cultivation over 10,000 years ago, barley is one of the world's oldest farmed grains. This versatile and ancient grain is packed with nutrients, and a growing body of evidence reveals precisely what effect does barley have on the body, ranging from improving gut health to managing blood sugar levels.

Quick Summary

This article explores the wide-ranging effects of barley on the body, including its benefits for digestion, cardiovascular health, blood sugar regulation, and weight management. It also contrasts hulled and pearled varieties while outlining potential risks.

Key Points

Supports Digestive Function: The high fiber content in barley promotes bowel regularity, feeds beneficial gut bacteria, and reduces inflammation in the gut lining.
Enhances Heart Health: Barley's beta-glucan fiber effectively lowers LDL (bad) cholesterol, while its vitamins and minerals help regulate blood pressure.
Aids Blood Sugar Control: With a low glycemic index, barley slows down the absorption of sugar, which improves insulin sensitivity and helps manage blood glucose levels.
Contributes to Weight Management: The fiber and protein in barley increase feelings of fullness and reduce appetite, assisting with calorie control and weight loss goals.
Rich in Nutrients: Barley is a valuable source of essential vitamins and minerals, including magnesium, selenium, and various B vitamins, that support multiple bodily functions.
Hulled is the Healthier Choice: Hulled barley is a whole grain that retains more fiber and nutrients than its refined counterpart, pearled barley.
Contains Gluten: People with celiac disease or gluten sensitivity must avoid barley, as it contains gluten, which can cause severe adverse reactions.

The Nutritional Power of Barley

Barley is a nutritional powerhouse, especially when consumed as a whole grain (hulled barley), which retains the fiber-rich bran and germ. It is loaded with essential vitamins, minerals, and potent plant compounds that contribute significantly to overall health. A single half-cup serving of uncooked hulled barley is particularly rich in manganese, selenium, and dietary fiber.

Key Nutrients Found in Barley

Fiber: Contains high amounts of both soluble (beta-glucan) and insoluble fiber, crucial for digestion and gut health.
Vitamins: A good source of B vitamins, including niacin, thiamin, and vitamin B6, which play a role in metabolism and energy.
Minerals: Rich in magnesium, iron, selenium, and phosphorus, all vital for various bodily functions from bone health to immunity.
Antioxidants: Provides beneficial plant compounds like lignans and phenolic acids, which help protect cells from damage caused by oxidative stress.

How Barley Impacts Digestive Health

Barley's high fiber content is a primary driver of its digestive benefits. The two types of fiber work together to ensure a healthy and regular digestive system.

Promoting Gut Regularity and Bacterial Balance

The insoluble fiber in barley adds bulk to stool and speeds up intestinal transit, which is an effective way to relieve constipation and promote regularity. Meanwhile, the soluble fiber, particularly beta-glucan, acts as a prebiotic. It serves as food for beneficial gut bacteria, which, in turn, produce short-chain fatty acids (SCFAs). These SCFAs help nourish gut cells and can reduce inflammation associated with conditions like irritable bowel syndrome (IBS).

Preventing Gallstones

Regular consumption of barley may help prevent gallstones, solid particles that can form in the gallbladder. A long-term study found that women with higher fiber intake, including the insoluble fiber found in barley, had a significantly lower likelihood of needing gallbladder surgery.

Barley and Cardiovascular Wellness

Heart disease is a major global health concern, and incorporating whole grains like barley can be a preventative strategy. Barley's benefits for the heart are well-documented.

Lowering Cholesterol

The soluble beta-glucan fiber in barley is scientifically proven to reduce total and LDL ("bad") cholesterol levels. It works by binding to bile acids in the digestive tract, which the body then excretes. To compensate, the liver pulls more cholesterol from the bloodstream to produce new bile acids, thereby lowering overall cholesterol circulation.

Regulating Blood Pressure

High blood pressure is a significant risk factor for heart disease. The fiber and magnesium content in barley have been linked to a modest reduction in blood pressure levels, contributing to overall heart health.

Regulating Blood Sugar with Barley

For those at risk of or managing type 2 diabetes, barley can be an invaluable part of their diet due to its ability to help regulate blood sugar and insulin levels.

Low Glycemic Index and Slow Sugar Absorption

Barley has a low glycemic index, meaning it causes a slower, more gradual rise in blood sugar compared to refined grains. The beta-glucan fiber forms a gel-like substance in the gut, which slows down the digestion and absorption of sugar into the bloodstream. This prevents the rapid spikes and crashes in blood sugar that can contribute to insulin resistance over time.

Barley for Weight Management

Barley’s high fiber and protein content make it an excellent food for managing weight. The soluble fiber promotes feelings of fullness, or satiety, which can lead to a natural reduction in overall calorie intake. Additionally, some studies suggest that barley can influence the hunger-regulating hormone ghrelin, further helping to curb appetite.

Hulled vs. Pearled Barley: A Comparison

When shopping for barley, it is important to understand the difference between hulled and pearled varieties, as this significantly impacts the nutritional value.


Feature	Hulled Barley	Pearled Barley
Processing	Minimally processed; only the tough outer husk is removed.	The hull, bran layer, and some of the germ are removed.
Whole Grain	Yes, it is considered a true whole grain.	No, it is a refined grain.
Fiber Content	Higher fiber, especially insoluble fiber.	Lower fiber due to bran removal.
Nutrient Density	Higher in minerals and vitamins.	Some nutrients are lost during the polishing process.
Appearance	Light tan or brown color.	Lighter color, almost white.
Cooking Time	Longer cooking time (approx. 90 minutes).	Shorter cooking time (approx. 45-60 minutes).
Texture	Chewier texture.	Softer texture.

Who Should Limit or Avoid Barley?

While barley is safe and beneficial for most people, certain individuals should exercise caution or avoid it entirely due to its composition.

Celiac Disease and Gluten Sensitivity

Barley is not a gluten-free grain. It contains hordein, a protein similar to the gluten found in wheat, which can trigger an autoimmune response in people with celiac disease. Those with non-celiac gluten sensitivity should also avoid it.

Irritable Bowel Syndrome (IBS)

Barley contains fructans, a type of fermentable carbohydrate that can cause gas, bloating, and stomach discomfort in people with IBS. Individuals with sensitive digestive systems may need to limit their intake.

Potential Allergic Reactions

Although rare, some people may have a specific barley allergy, or cross-reactivity with other cereal grains like wheat or rye. Symptoms can include skin reactions or gastrointestinal issues.

Conclusion

Barley is a highly nutritious and beneficial grain that offers a multitude of positive effects on the body. Its rich content of soluble fiber, antioxidants, and essential minerals makes it a valuable food for promoting digestive regularity, reducing the risk of heart disease by lowering cholesterol and blood pressure, and managing blood sugar levels effectively. Moreover, its ability to enhance feelings of fullness can be a significant asset for weight management. For those without gluten sensitivities, incorporating whole-grain hulled barley into a regular diet can be a simple yet impactful way to improve overall health and well-being. Discover more about barley's benefits on Healthline.

Frequently Asked Questions

No, barley contains gluten, a protein that can cause health issues for individuals with celiac disease or gluten sensitivity. People with these conditions should avoid all forms of barley.

Hulled barley is a whole grain with only the inedible outer husk removed, retaining its nutritious bran and germ. Pearled barley is refined, with the hull, bran, and some of the germ polished away, resulting in lower fiber and nutrient content.

The high amount of soluble fiber, specifically beta-glucan, in barley helps lower cholesterol. It binds to bile acids in the gut, which forces the liver to use more cholesterol from the bloodstream to produce new bile acids, thereby reducing overall blood cholesterol.

Yes, barley can aid in weight loss. Its high fiber and protein content promote a feeling of fullness and satiety, which can help reduce overall calorie intake and curb your appetite.

Barley has a low glycemic index, and its soluble fiber slows the absorption of glucose into the bloodstream. This helps prevent sudden spikes in blood sugar and improves insulin sensitivity, making it beneficial for diabetes management.

While barley's fiber is great for digestive health for most people, some individuals may experience gas or bloating. Those with Irritable Bowel Syndrome (IBS) may be particularly sensitive to fructans in barley and should monitor their intake.

Barley is versatile and can be added to soups, stews, salads, and porridges. You can use barley flour in baked goods or substitute it for rice or pasta in side dishes.