What Happens to Your Body If You Drink Barley Every Day?

December 17, 2025 •

3 min read

According to research, the high beta-glucan content in barley can significantly reduce cholesterol levels and improve heart health. Consuming barley every day can trigger a variety of physiological responses, primarily due to its rich fiber and antioxidant profile, leading to both beneficial and potentially adverse effects depending on your body's tolerance.

Quick Summary

Regularly consuming barley can enhance digestive function, help manage blood sugar levels, and support cardiovascular health. Potential side effects include digestive discomfort, especially for those with gluten sensitivities. Consistency is key for achieving its health benefits, balanced with moderation.

Key Points

Enhanced Heart Health: Daily consumption of barley's soluble fiber, beta-glucan, can effectively lower LDL ('bad') cholesterol and help manage blood pressure.
Improved Digestion and Gut Health: The high fiber content promotes regular bowel movements and feeds beneficial gut bacteria, leading to better digestion and reduced bloating.
Better Blood Sugar Control: Barley slows down carbohydrate absorption, preventing blood sugar spikes and aiding in the long-term management of blood glucose levels.
Assists with Weight Management: The fiber and protein in barley promote satiety, helping to curb appetite and reduce overall calorie intake.
Gluten and Digestive Risks: Individuals with celiac disease or gluten sensitivity must avoid barley due to its gluten content, and those new to a high-fiber diet should start slowly to prevent discomfort.

The Power of Beta-Glucans: The Heart of Barley's Benefits

One of the most significant effects of drinking barley every day is the consistent intake of beta-glucans, a soluble fiber that has been extensively studied for its health-promoting properties. This special type of fiber forms a gel-like substance in the gut, which helps slow down the digestion and absorption of nutrients. This mechanism is primarily responsible for many of the positive changes you might experience.

Impact on Cardiovascular Health

Daily barley intake can have a profound impact on your cardiovascular system. The beta-glucans bind to bile acids, which are then excreted from the body. To compensate, the liver draws cholesterol from the bloodstream to produce more bile, effectively lowering overall LDL ('bad') cholesterol levels. Furthermore, barley's antioxidant content helps protect against oxidative stress, a key contributor to plaque buildup in arteries. Over time, this consistent consumption can help lower blood pressure and significantly reduce the risk of heart disease.

Enhanced Digestive Function

Barley is a powerhouse of dietary fiber, especially if you consume unstrained barley water. The combination of soluble and insoluble fiber works to promote regular bowel movements and prevent constipation. Soluble fiber acts as a prebiotic, nourishing the beneficial bacteria in your gut microbiome. A healthy and balanced gut flora is essential for proper digestion, immune function, and even mental well-being. Regular consumption can lead to less bloating and a smoother digestive process overall.

Regulation of Blood Sugar

For individuals concerned about blood sugar levels, daily barley consumption can be a game-changer. By slowing down carbohydrate absorption, the beta-glucans prevent the rapid spikes in blood glucose that can occur after meals. This helps to stabilize blood sugar over several hours, which is particularly beneficial for those with diabetes or at risk of developing type 2 diabetes. Some studies even suggest that the gut bacteria fed by barley's prebiotics can help lower blood sugar levels for extended periods.

Supporting Weight Management Goals

Drinking barley water every day can assist with weight management in a few different ways. The high fiber and protein content contribute to a feeling of fullness and satiety that lasts longer than many refined grains. This can help curb cravings and reduce overall calorie intake throughout the day. Some evidence suggests that barley consumption may trigger the release of appetite-regulating hormones, further supporting weight loss efforts.

Potential Side Effects and Considerations

While the benefits are plentiful, there are important considerations to keep in mind when drinking barley daily:

Gluten Content: Barley naturally contains gluten, so individuals with celiac disease or gluten sensitivity should avoid it. For these people, daily consumption could cause significant health issues and discomfort.
Digestive Discomfort: For those unaccustomed to a high-fiber diet, a sudden increase in daily barley can lead to bloating, gas, and stomach cramps. It is best to introduce it gradually to allow your digestive system to adapt.
Sweetened Versions: Many commercially prepared or homemade barley water recipes include significant amounts of sugar or honey for flavor. These added sugars can negate the health benefits, especially for those focused on weight management or blood sugar control. Stick to unsweetened preparations.

Barley vs. Other Popular Grains: A Comparison

To understand why barley is a great daily choice, it's helpful to compare its nutritional profile with other common grains.


Feature	Barley	Oats	Quinoa	White Rice
Fiber Content (per cup)	Very High (6g)	High (4g)	Moderate (2.8g)	Low (0.6g)
Beta-Glucan	Very High (5-11%)	High (concentrated)	Low/None	Low/None
Cholesterol-Lowering	Highly Effective	Effective	Less Significant	Ineffective
Protein Content (per cup)	Moderate (3.5g)	High (5.5g)	Very High (8g)	Low (2.7g)
Best For	Heart health, digestion	Lowering cholesterol, breakfast	High protein intake, gluten-free	Quick energy, easy digestion

Conclusion: Moderation and Awareness are Key

Incorporating barley into your daily routine can offer a range of significant health benefits, from improved cardiovascular health and blood sugar management to enhanced digestive function and weight control. The key lies in understanding your body's tolerance, particularly concerning gluten and fiber content, and opting for unsweetened preparations to maximize nutritional value. As with any dietary change, listen to your body and consult a healthcare professional, especially if you have pre-existing conditions like diabetes or celiac disease. By doing so, you can safely and effectively harness the power of this ancient grain for a healthier you.

To learn more about the specific health effects of beta-glucans, read the comprehensive review published in Healthline.

Frequently Asked Questions

For most people, drinking unsweetened barley water daily is safe and can provide health benefits. However, individuals with celiac disease or gluten intolerance should avoid it. It is best to introduce it slowly to gauge your body's reaction, especially if you are not used to a high-fiber diet.

Yes, barley water can support weight loss. Its high fiber content helps you feel full for longer, which can reduce cravings and overall calorie consumption. This effect is maximized when combined with a balanced diet and regular exercise.

The main side effects are related to its high fiber and gluten content. Some individuals may experience bloating, gas, stomach cramps, or diarrhea, particularly when first starting. Those with gluten sensitivity must avoid it entirely.

Yes, the soluble fiber beta-glucan in barley has been shown to lower LDL ('bad') cholesterol by binding to bile acids and promoting their excretion from the body. This causes the liver to pull cholesterol from the bloodstream to compensate.

To make simple barley water, rinse pearl or hulled barley, then boil it in water for 20-30 minutes until the grains are tender. Strain the liquid and let it cool. You can add lemon juice for flavor, but avoid honey or sugar to keep it unsweetened.

Barley water acts as a diuretic and may help flush toxins from the body, supporting kidney function. However, individuals with kidney conditions or on medication should consult a doctor before making it a regular part of their diet.

Yes, barley water is rich in antioxidants that help combat inflammation and fight free radical damage, which can lead to premature aging. This can contribute to clearer and healthier-looking skin over time.