Health Benefits of Barley Water

The health benefits of barley water depend quite a bit on how one prepares it. While strained barley water mainly adds to your daily fluid intake, leaving some of the cooked grain in the drink retains more fibre and nutrients. Here is how that can translate into everyday health benefits.

1. Helps Keep the Body Hydrated

Since water makes up most of the drink, one of the simplest barley water benefits is hydration. Getting enough fluids supports normal body temperature, circulation, joint function and the removal of waste through urine. Its mild, nutty flavour can also offer some variety if you find plain water difficult to drink throughout the day. For everyday use, homemade barley water without added sugar is a better choice than its heavily sweetened versions.

2. Supports Regular Digestion

If you keep some of the cooked barley in your drink, you also retain more dietary fibre. Dietary fibre supports bowel regularity by increasing stool bulk and promoting its movement through the digestive tract. Barley is particularly known for beta-glucan, a soluble fibre that absorbs water and forms a gel-like substance in the gut. However, heavily strained barley water contains much less fibre, so the digestive benefit may not be as significant.

3. May Help with Healthy Weight Management

Unsweetened barley water can be included in a weight-management diet, particularly when some of the cooked barley is retained. The fibre content can promote satiety and help manage appetite by slowing digestion. Choosing it in place of sugar-sweetened beverages may also help reduce added sugar intake. However, barley water for weight loss works best as part of a balanced diet supported by appropriate calorie intake and regular physical activity.

4. May Support Heart Health

The beta-glucan in barley is one of the main reasons this grain is associated with heart health. This soluble fibre can help reduce LDL cholesterol by binding with bile acids in the digestive system, prompting the body to use cholesterol to make more bile acids. The benefit is greater when the barley or its fibre remains in the drink rather than being completely strained out. Enjoying it without added sugar also makes it easier to fit into a heart-conscious diet.

5. May Support Better Blood Sugar Management

Barley's beta-glucan can slow digestion and the absorption of carbohydrates, which may help reduce sharp rises in blood glucose after eating. Unsweetened barley water that retains some of the grain may therefore be a useful addition to a balanced diet. However, barley itself contains carbohydrates, and adding sugar or other sweeteners changes the drink's nutritional profile. People with diabetes should consider portion sizes and follow their healthcare professional's dietary advice.

6. Supports a Healthy Gut

The fibre in barley does more than support regular bowel movements. Some of its soluble fibre reaches the large intestine, where gut bacteria can ferment it and produce short-chain fatty acids. These compounds provide energy to cells lining the colon and help support a healthy gut environment. Including barley alongside fruits, vegetables, pulses and other whole grains can also add useful variety to the fibre in your diet.

7. Contributes to Normal Kidney and Urinary Function

Drinking enough fluids helps the kidneys filter the blood, produce urine and remove waste products from the body. Since barley water contributes to daily fluid intake, it can support these normal processes and help maintain adequate urine volume. 

However, it does not “cleanse” the kidneys or treat conditions such as kidney stones, urinary tract infections or high creatinine levels. Anyone with kidney disease or a prescribed fluid restriction should follow their healthcare provider's advice on fluid intake.

8. Can Fit into a Blood Pressure-Friendly Diet

Homemade barley water prepared without added salt can be included in a diet designed to limit sodium. If some of the barley is retained, the drink can also provide minerals such as potassium and magnesium, which are involved in normal blood pressure regulation and blood vessel function. 

However, barley water benefits should be considered within the context of the whole diet rather than as a way to lower high blood pressure on its own.

9. Provides Antioxidant Plant Compounds

Barley naturally contains compounds such as phenolic acids, flavonoids and tocols with antioxidant activity. Antioxidants help protect cells from oxidative stress caused by excess free radicals. An unstrained preparation that retains more of the grain is likely to provide more of these compounds than clear, heavily strained barley water. This makes it another way to include antioxidant-containing plant foods in a varied diet.

10. Provides Nutrients Used for Energy

When the cooked grain is retained, barley water provides carbohydrates along with B vitamins and minerals involved in normal energy metabolism. Its fibre also slows digestion, making it quite different nutritionally from a sugary drink that provides mostly rapidly absorbed carbohydrates. The amount of energy and nutrients you get will ultimately depend on how much barley remains in your glass.

Because recipes and preparation methods vary, the nutritional value of a glass of barley water can differ. The values below are based on 100 g of cooked pearled barley retained in an unstrained preparation.

Both versions can be included in the diet, but their nutritional profiles differ. Straining removes most of the barley solids and fibre, while an unstrained preparation retains more of the grain and its nutrients.

So, which is better? If your goal is to simply add variety to fluid intake, strained barley water may be preferable. If you want to retain more of the fibre and nutritional value of the grain, unstrained barley water is the better choice.

A homemade version of barley water gives you more control over the sweetness, consistency and amount of barley retained in the drink.

• Rinse one-quarter cup of pearl or hulled barley thoroughly. 

• Simmer it in three to four cups of water for 30 to 45 minutes. 

• Keep some of the cooked barley in the drink for more fibre, or strain it for a lighter consistency. 

• Once cooled, add lemon, mint or ginger for flavour, and limit added sweeteners. 

• If using barley water for weight loss, opt for an unsweetened version of barley water instead of a calorie dense sugar-sweetened beverage. 

• Refrigerate leftover barley water promptly in a covered container and consume it within one to two days. 

• Start with a small serving, particularly if you are not accustomed to fibre-rich drinks. The appropriate quantity can vary depending on your diet, total fluid intake and individual health needs.

   

Here are some interesting facts about barley water that you may not know:

• Barley is one of the oldest cultivated grains: Humans have been growing barley for thousands of years, with evidence of its cultivation dating back to ancient civilisations. 

• Straining can change its nutritional value: Clear barley water and unstrained barley water are not nutritionally identical. Keeping some of the cooked grain retains more of the barley’s fibre and nutrients. 

• Barley contains a distinctive soluble fibre: Barley is particularly rich in beta-glucan, a soluble fibre known for its role in supporting healthy cholesterol levels. 

• Barley water is enjoyed in different parts of the world: Variations of the drink have long been consumed across cultures, from traditional homemade preparations in India to lemon barley water in the UK and other countries.

The main barley water side effects are linked to gluten, fibre and individual medical needs:

• Barley contains gluten and must be avoided by individuals with coeliac disease or confirmed gluten intolerance.

• A barley allergy can cause itching, swelling, hives, rashes, wheezing, or digestive symptoms.

• Large portions may lead to gas, bloating, constipation or stomach cramps.

• Excessive fluid intake might potentially affect electrolyte balance.

• Sugar, honey and syrups raise the drink's calorie and carbohydrate content.

• People with diabetes should monitor portions and glucose, particularly with medicines.

• Kidney, heart, or liver conditions may require personalised fluid restrictions.

   

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Barley water can be a simple addition to a balanced diet, offering hydration along with fibre and nutrients when the cooked grain is retained. From supporting digestion and satiety to complementing heart and blood sugar-conscious eating, the benefits of barley water largely depend on how it is prepared. Choosing an unsweetened version and enjoying it in moderation can help you make the most of this traditional drink.

1. What are the main health benefits of barley water?

Barley water may support hydration, digestion, satiety, heart health and healthy blood sugar management. Fibre-related barley water benefits are more pronounced when some of the cooked grain is retained in the drink.

2. Is barley water beneficial for heart health?

Yes. The beta-glucan in barley may help support healthy LDL cholesterol levels. Retaining some of the cooked grain and keeping the drink unsweetened can make barley water a better fit within a heart-conscious diet.

3. How does barley water support hydration?

Its water contributes to fluid intake, supporting circulation, temperature regulation and urine production. An unsweetened preparation is the healthier option.

4. Are there side effects of drinking barley water?

Yes. Some common barley water side effects include bloating and gas, particularly when consumed in excess or when fibre intake is increased suddenly. Barley also contains gluten and may not be suitable for people with gluten-related disorders or those following prescribed fluid restrictions.