The fiber in barley water may promote regular digestion, help you feel full, and support weight loss when paired with a healthy diet and exercise.
Barley water is a drink made from water cooked with barley. Sometimes, the barley grains are strained out, and sometimes, they are simply stirred in and mixed with a sweetener or fruit juice to make a drink similar to lemonade. Barley water is consumed in some cultures for its health benefits.
Barley water is often flavored with lemon rind or lemon juice. The drink claims to help aid weight loss, flush toxins, keep your digestion regular, and more.
Some health claims about barley water aren’t yet supported by medical research. Keep reading to find out if drinking barley water for health benefits is something you should consider.
Lowers cholesterol
Drinking barley water or barley tea can affect your cholesterol levels. Chemicals in barley, including beta-glucans and tocols, have been found to suppress LDL cholesterol and contribute to better overall cardiovascular health.
The antioxidants in barley water also scavenge free radicals, which can reduce the oxidative stress your heart feels from being exposed to toxins. The Journal of Agriculture and Food Research has also studied and reported on the benefits of barley beta-glucans for heart disease and cholesterol.
Manages blood sugar
Barley water has been tested for its ability to manage blood sugar spikes.
People living with diabetes may be particularly interested in the ability of barley water to lower blood sugar after eating. Barley water’s antioxidants help improve diabetes outcomes, too.
Promotes weight loss
The soluble fiber content in unstrained barley water can help your digestion become more regular. It can also make you feel fuller for longer.
These factors can make drinking barley water an effective strategy to stave off hunger and keep you from snacking between meals. Combined with a healthy diet and exercise, barley water can aid in weight loss because it
That said, you should note that everyone makes their barley water differently. Depending on how much barley is used and what other ingredients are added, its effectiveness at staving off hunger may vary from brand to brand.
Rich in vitamins and antioxidants
Whether your barley water is made with pearl barley or hulled barley, it’s rich in vitamins and antioxidants. Folate (a B vitamin), iron, copper, and manganese are all found in large amounts in barley water.
The antioxidants in barley water contribute to its many other health benefits because they enable healthy cell growth while getting rid of the free radicals that cause oxidative stress on your organs.
Improves digestion
Cereal grains like barley contain high amounts of digestive fiber. Your body needs digestive fiber to move food through your stomach and out of your bowels.
When you drink unstrained barley water, you’re adding a hydration component to this high fiber concentration. This means that your body’s ability to process toxins and get rid of water weight is supercharged.
May reduce risk of cancer
Emerging cancer research points to the importance of diet and lifestyle choices to lower your risk of colorectal cancer. The fiber in barley can help protect your colon by expelling toxins that aren’t being removed during regular digestion.
Beyond the fiber it contains, barley also contains ferulic acid, which may actually prevent tumors from growing. A 2024 study found that the antioxidants found in barley stopped colorectal cancer cells from reproducing.
Supports the immune system
In addition to the free-radical-fighting properties of barley and the vitamins and minerals in barley, adding citrus to barley water can support your immune system in another important way.
When you flavor barley water with citrus (like lemon rind or orange peel), you’re giving your drink a supercharge of vitamin C, making it even more beneficial for your health.
Just because barley water has many health benefits doesn’t mean you should consume it in high amounts.
Some barley water recipes contain high concentrations of artificial sugars or sweeteners. Always read the ingredients before you drink barley water that’s been processed or packaged.
Drinking a lot of barley water when you aren’t used to drinking it can cause constipation or loose stools due to its dense fiber content.
It is also a gluten-containing grain, so it should be avoided for those with Celiac disease or gluten intolerance. If you have a medical condition, talk with a doctor or dietitian first about any changes you want to make in your diet.
Unstrained barley water is a delicious, simple, and refreshing way to get a hearty dose of fiber, vitamins, and minerals. While too much barley water can put a strain on your digestive system, drinking it a few times a week can help you lose weight and avoid diabetes and heart disease.