Barley is one of the world’s oldest cultivated grains and remains a versatile ingredient in soups, salads, porridges and other dishes. It provides fiber, protein, minerals, B vitamins and beta-glucans, a type of soluble fiber that has been studied for its effects on cholesterol, blood sugar and gut health. Hulled barley retains more of the grain’s nutrients and fiber, while pearled barley is more processed and cooks faster.

One of barley’s biggest advantages is its fiber content. Beta-glucans can support healthy digestion and nourish beneficial gut bacteria, while the grain’s combination of fiber and complex carbohydrates can help you feel full for longer. Barley may also help moderate the rise in blood sugar after meals. Regular consumption of barley containing beta-glucans has been associated with improvements in LDL cholesterol, making it a potentially heart-friendly addition to a balanced diet.

Barley also contains minerals such as magnesium, phosphorus, zinc, copper and manganese, along with various antioxidant compounds. These nutrients contribute to normal energy metabolism and overall health. Its antioxidant compounds have also been investigated for their potential role in protecting cells from oxidative stress. Some research suggests that barley-based diets may have benefits for metabolic health and may potentially support people dealing with excess liver fat, although it should not be considered a treatment for liver disease.

Another benefit is satiety. Because barley is rich in fiber and absorbs water during cooking, it can help you stay satisfied after meals and may be useful as part of a weight-management diet. However, one important warning should not be overlooked: barley contains gluten. People with celiac disease or certain gluten-related conditions should avoid it, including barley-based drinks and “barley coffee.” For everyone else, barley can be a nutritious and affordable whole-grain choice when included as part of a varied diet.