Barley water has been used for centuries in traditional wellness practices as a natural health drink [5]. Prepared by boiling barley grains in water, it is a simple yet nutrient-rich beverage that supports overall well-being. Barley water contains a powerful mix of vitamins, minerals, antioxidants, soluble and insoluble fibre, and protein—making it more than just a refreshing drink [5].
It is particularly rich in B-complex vitamins, which help in energy production, and essential minerals like iron, calcium, magnesium, and selenium, which contribute to healthy bones, muscles, and vital body functions. Crucially, its high beta-glucan fibre and antioxidant content aid digestion, improve heart health, and protect against oxidative stress [1], [2].
Important Warning: Barley contains gluten and is not safe for consumption by individuals with Celiac disease or gluten intolerance.
With such a strong nutrient profile, barley water can be a simple addition to your daily routine that promotes better digestion, heart function, and overall health.
Health Benefits of Barley Water
Barley is an ancient grain with several documented health benefits. Its primary beneficial component is beta-glucan, a soluble fibre that binds to bile acids in the intestines, thereby reducing cholesterol levels [2].
Here are 8 evidence-based and traditional health benefits of drinking barley water:
1. Aids in Weight Management
Barley water can be a valuable aid for those aiming to manage their weight. Its high fibre content promotes satiety, keeping you feeling fuller for longer and reducing the temptation to snack unnecessarily [3]. Research, primarily on barley extracts, also suggests potential anti-obesity effects by inhibiting fat cell growth [3]. Additionally, the fibre aids in healthy digestion, which is crucial for efficient weight management.
2. May Assist in Urinary Tract Support
Barley water has been used traditionally for urinary tract health. It acts as a natural diuretic, increasing urine production, which helps flush the urinary tract [4]. While it is often cited for UTI relief, modern studies have explored its utility, often in combination with other compounds, for the management of kidney stones (urolithiasis) [4]. The soothing and hydrating properties may also help reduce irritation.
3. Boosts Digestive Health
Barley water is beneficial for overall digestive health. Rich in dietary fibre, it facilitates smooth bowel movements and helps prevent common issues like constipation [5]. The fibre in barley acts as a prebiotic, promoting the growth of beneficial gut bacteria, which is essential for a healthy and balanced digestive system [5].
4. Helps Manage Blood Sugar
For those managing blood sugar, barley water can be a valuable dietary addition. Barley is a rich source of beta-glucan, a soluble fibre that effectively slows down the absorption of glucose into the bloodstream, preventing rapid spikes in blood sugar after meals [1]. Regular consumption of barley water has been shown in human studies to improve post-prandial blood glucose regulation and potentially enhance insulin sensitivity [1].
5. Maintains Optimum Heart Health
Barley water is an excellent drink for cardiovascular health. The beta-glucan fibre in barley binds with cholesterol (specifically LDL and total cholesterol) in the digestive tract, preventing its absorption into the bloodstream [2]. This process helps maintain healthy cholesterol levels, reducing the risk of heart disease [2]. The presence of antioxidants further helps protect the cardiovascular system from oxidative stress [5].
6. Gives Healthy, Glowing Skin
Barley water can support skin health due to its rich content of antioxidants and hydrating properties. By promoting efficient detoxification via the urinary and digestive tracts, it helps flush out impurities that can cause skin problems like acne. The essential vitamins and minerals contribute to improved hydration and cellular repair.
7. Helps in Blood Pressure Management
Barley water offers a supportive role in controlling blood pressure. It is rich in potassium, which helps balance the negative effects of excess sodium in the body, a key mechanism for maintaining healthy blood pressure [5]. The fibre content also contributes indirectly to cardiovascular health by managing cholesterol.
8. Benefits During Pregnancy
Barley water is especially beneficial during pregnancy as it supports hydration and provides essential nutrients [5]. It is a source of iron and calcium, vital for both maternal and fetal health. Additionally, its high fibre content can help alleviate common pregnancy issues such as constipation and may support urinary tract health. Pregnant women should only consume barley water as part of a balanced diet and consult their obstetrician before making any significant dietary changes.
Safety Information and Precautions
Barley water is a simple and healthy drink that supports various body functions. Drinking 3–4 glasses a day is usually safe. However, avoid excess as its diuretic nature may increase urination.
Crucial Warning: Barley contains gluten. Individuals with Celiac disease, non-Celiac gluten sensitivity, or a known barley allergy must strictly avoid barley water.
Expert Quote:
“Barley water is a time-tested and popular traditional remedy that supports digestion, hydration, and heart health—all while being refreshingly simple to prepare. Due to its blood-sugar-lowering effects and gluten content, if you have any chronic condition, such as diabetes or Celiac disease, always discuss the consumption of barley water with your doctor first.”
– Dr. Boban Raju
Frequently Asked Questions (FAQs)
How to make barley water?
To make barley water, boil 1 cup of barley grains in 3 to 4 cups of water for 30–40 minutes until the grains are soft. Strain the liquid and allow it to cool. You can add lemon juice or honey for flavour. Store the strained liquid in the refrigerator and drink it throughout the day.
What is the best time to drink barley water?
The best time to drink barley water is often considered to be in the morning on an empty stomach, as it helps with hydration, digestion, and better absorption of nutrients. You can also drink it throughout the day to stay hydrated.
What should I avoid when taking barley?
You must strictly avoid barley if you have Celiac disease or gluten intolerance. Additionally, avoid adding too much sugar or artificial flavours to the water, as this negates the health benefits.
Can I take barley water at night?
Yes, you can drink barley water at night. It is a light and hydrating drink. However, since it acts as a natural diuretic, drinking too much before bedtime may cause frequent urination and disturb your sleep. A small glass at night is usually safe.
Disclaimer: The information provided in this article is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The content does not provide medical or health care advice. Always seek the advice of a qualified healthcare provider, physician, or a Registered Dietitian with any questions you may have regarding a medical condition, dietary changes, supplement use, or before starting any new health regimen.
References
[1] Tosh, S. M. (2013). Review of human studies investigating the post-prandial blood-glucose lowering ability of oat and barley food products. European Journal of Clinical Nutrition, 67(4), 310–317. https://doi.org/10.1038/ejcn.2013.25
[2] Talati, R., et al. (2009). The effects of barley-derived soluble fiber on serum lipids. Annals of Family Medicine, 7(2), 157–163. https://doi.org/10.1370/afm.917
[3] Kim, M.-J., Kawk, H.-W., Kim, S.-H., Lee, H.-J., Seo, J.-W., Kim, J.-T., Jang, S.-H., Kim, M.-J., & Kim, Y.-M. (2021). Anti-Obesity Effect of Hot Water Extract of Barley Sprout through the Inhibition of Adipocyte Differentiation and Growth. Metabolites, 11(9), 610. https://doi.org/10.3390/metabo11090610
[4] Kamal, W. K., Bokhari, A., Alesia, S. M., Mahjari, T. M., Binsalman, W. A., Laher, A. E., & Adam, A. (2024). Utilization of barley and parsley for the management of urolithiasis among the Saudi Arabian population. Urology Annals, 16(2), 125–128. https://doi.org/10.4103/ua.ua_142_22
[5] Ali, A., Ullah, Z., Ullah, R., & Kazi, M. (2024). Barley a nutritional powerhouse for gut health and chronic disease defense. Heliyon, 10(20), e38669. https://doi.org/10.1016/j.heliyon.2024.e38669