10 Surprising Health Benefits of Barley Water You Should Know

Barley water is among the oldest and most popular traditional health drinks in India and has been used for centuries throughout South Asia, Mediterranean regions and East Asia for various purposes, including summer cooling, kidney health and digestive relief. But nowadays, with packaged drinks and bottles of supplements, this simple grain-based drink has been largely overlooked. 

It's an error that should be corrected. Today, modern nutritional science confirms the benefits of barley water, which goes beyond just being traditional. Barley (jau) is one of the most fibre-rich grains in the world, especially in terms of the amount of soluble fibre, one of the best evidence-based fibre supplements in nutritional medicine for cardiovascular health, blood sugar control and supporting gut microbiome. 

This is a comprehensive list of the 10 benefits of barley water, along with the most important advantages of a drinking barley water regimen, the best ways to use barley water for different health issues, side effects of barley water, and how drinking barley water for weight loss works. 

What Is Barley Water? 

Barley water is created when barley grains are boiled with water, and then the water is strained — or in some preparations, barley is blended with water and the mixture consumed. It can be flavoured with lemon juice, honey, ginger or jeera (cumin) for taste. 

How to make basic barley water: 

• Rinse 3-4 tablespoons of whole barley grains. 

• Add to 4 cups of water and bring to a boil 

• Continue to simmer for 30-40 minutes until the water is slightly cloudy and golden. 

• Strain and cool; drink at room temperature or chilled. 

• Serve with lemon juice, honey or rock salt to taste. 

Nutritional profile of barley water (per 250ml, unstrained): 

Barley water contains most of its benefits in the form of beta-glucan, which is a substance that expands in the boiling water, as well as antioxidants (phenols), B vitamins and minerals which leach out into the water. 

10 Benefits of Barley Water: - 

1. Kidney Health and Urinary Tract Protection

One of the oldest recognized and most popular benefits of drinking barley water is its support for the kidney and urinary tract. The natural diuretic property of barley water increases urine flow and the number of times you get to the toilet, thereby washing out bacteria, oxalates and mineral deposits from your urinary tract before they can form into kidney stones. 

2. Cholesterol Reduction via Beta-Glucan

Beta-glucan is the most well studied natural cholesterol-lowering compound available, and the signature soluble fibre found in barley. This compound is the source of the benefits of barleywater for the cardiovascular system. 

Beta-glucan creates a thick gel in the gut, binds to the cholesterol-rich bile acids and prevents them from reentering the bloodstream, so the liver uses LDL cholesterol to make new bile acids. This translates into reduced LDL (low-density lipoprotein) blood levels. 

3. Blood Sugar Management and Diabetes Prevention

Barley Water is important for India's huge pre-diabetic and diabetic population due to its effects on blood sugar. 

Beta-glucan slows the emptying of the stomach and the rate of glucose absorption from the gut and the blood sugar curve becomes flatter after eating. Moreover, the β-glucans fermented in the colon to form short chain fatty acids make the cells more sensitive to insulin. 

4. Digestive Health and Gut Microbiome Support

Barley water also contains a potent amount of prebiotic fibres, such as beta-glucan, which are the best feed for bacteria in the gut, especially Lactobacillus and Bifidobacterium species which support digestion, immunity and inflammation. 

Barley water is one of the common home remedies used in India and it is used by every household as a first food for kids recovering from diarrhoea as its gentle, easy to digest starch and electrolyte are an ideal for healing the gut at any age. 

5. Barley Water for Weight Loss

One of the more popular benefits of barley water is its importance in weight management, which has recently become a subject of discussion. Here are a few different ways that barley water for weight loss is effective: 

Appetite suppression:

Beta-glucan has a significant effect in raising satiety hormones (GLP-1 and PYY) and decreasing ghrelin (the hunger hormone). In a study published in Nutrients in 2021, people who ate barley-enriched foods reported feeling significantly less hungry, and using barley-enriched foods to replace refined grain foods led to 100–140 fewer calories at the next meal. 

Caloric displacement:

When one drops the sugary soft drinks, packaged drinks or sweetened chai with unsweetened barley water one can save 100-300 liquid calories per day without any calorie restriction. 

Improved fat metabolism:

Short-chain fatty acids (SCFAs) generated during fermentation of beta-glucan can also have additional effects on the body beyond those of calorie restriction, such as reducing the production of hepatic fat, which is enhanced by propionate, a short-chain fatty acid. 

Glycaemic stabilisation:

Barley water's beta-glucan gives stable blood sugar, which helps curb the mid-morning and mid-afternoon food cravings that lead to snacking and overeating -- the most effective way of losing weight with barley water in Indian lifestyle. 

Dosage for weight loss:  

The best evidence-based method for using barley water for weight loss is to drink 2 glasses per day of unsweetened barley water, one before breakfast and one before the biggest meal of the day. Lemon, and a pinch of rock salt, adds taste without adding too many calories. 

6. Skin Health and Anti-Ageing

Some of the most noticeable results that frequent consumers can achieve from using barley water are for the health of their skin: 

Azelaic acid:

Barley is rich in azelaic acid, an effective antibacterial and anti-inflammatory agent against Propionibacterium acnes (which is the main bacteria involved in acne). Barley water helps decrease inflammation in the entire system which can lead to acne and inflammatory skin conditions. 

Antioxidants (tocols, phenolic acids):

Barley has a high level of vitamin E compounds (tocols) and phenolic acids, which neutralise free radicals, thereby reducing the damage to the skin caused by UV rays, slowing down the degradation of collagen, and maintaining skin elasticity. 

Hydration:

The mineral and electrolyte profile of Barley water (potassium, magnesium) strengthens the hydration of cells, one of the most basic aspects of healthy supple skin. The regular intake of a beverage is definitely helpful in the retention of moisture in the skin, especially during the hot and dry summer season in India. 

7. Immune System Support

One of the most pharmacologically interesting properties of Beta-glucan is its direct interaction with the immune system which makes it so useful in terms of immunity. 

As a biological response modifier, beta-glucan activates the receptors on macrophages, neutrophils and natural killer (NK) cells; it helps to prepare the cells to respond to pathogens more rapidly and effectively. The immunomodulatory effect has been explored in the context of infection resistance, cancer therapy support and the recovery from illness. 

Another benefit of barley water as a prebiotic is the stimulation of the beneficial bacteria that produce immunomodulatory compounds and thus support the gut-associated lymphoid tissue (GALT) in the body, which is the largest immune organ. 

8. Bone Health

One lesser-known advantage of barley water is that it is good for bone health: 

• Calcium: 30–40mg per serving — necessary for bone mineralisation along with phosphorus 

• Calcium: 30-40mg per serving — essential for the absorption of calcium, for the activation of the bone matrix enzymes;Calcium: 30-40mg per serving — essential for the absorption of calcium, for the activation of the bone matrix enzymes; 

• Copper: Barley is a source of copper, which helps crosslink collagen in bone tissue, a nutrient that is not generally discussed in regard to bone health. 

As far as Indians in older ages or women after menopause who are at a high risk of osteoporosis, all the benefits of consuming barley water in respect to bone mineral support and proper calcium and vitamin D consumption brings a valuable shield to safeguard their bones. 

9. Liver Health and Detoxification Support

In addition to beta-glucan, antioxidants and B vitamins which support the health of the liver, barley also has a unique compound, hordenine: 

• Beta-glucan helps to limit exposure to LPS (bacterial endotoxins from a leaky gut) — one of the main factors that contributes to non-alcoholic fatty liver disease (NAFLD) 

• Barley water contains antioxidant polyphenols that inhibit the oxidative stress in liver. 

• Natural diuretic properties to aid lymphatic and renal excretion of metabolic waste. 

In the traditional systems of medicine of India, Japan and the Mediterranean, barley water is used as a morning liver tonic, taken first thing in the morning on an empty stomach to stimulate the bile flow, promoting the removal of waste from the body while it is at rest. 

10. Blood Pressure Reduction

The cardiovascular picture is completed by the positive impact of barley water when it comes to blood pressure: 

• Calcium (100–120mg per serving): Helps to bind the sodium in the blood, which directly reduces blood pressure.Magnesium (100–120mg per serving): Aids in the binding of sodium in the blood, thereby directly reducing blood pressure. 

• Beta-glucan: Enhances the elasticity of arteries, has anti-inflammatory and cholesterol-lowering properties 

• Help to decrease oxidative stress to the walls of the arteries — one of the main reasons hypertension develops 

Uses of Drinking Barley Water: - 

Barley Water Side Effects: What to Watch For 

Barley water is safe for most people, but these are some barley water side effects to be aware of: 

Gluten content:

Barley is gluten containing and therefore completely contraindicated for individuals with coeliac disease, wheat allergy and non-coeliac gluten sensitivity. The most critical barley water side effect is that gluten found in barley water can cause serious damage to the gut if consumed by a coeliac, even in small amounts. 

Digestive discomfort when introduced too quickly:

Beta-glucan is an effective prebiotic. If fed in large quantities at once, they can cause temporary bloating, flatulence and diarrhoea due to an increase in fermentable fibre level in the gut flora. Avoid this side effect of barley water by starting with 1 glass daily and slowly building up. 

Blood sugar interactions with medication:

Combined with insulin or sulfonylureas, barley water can lower blood glucose levels, which may lead to hypoglycaemia (low blood-sugar) if combined with antidiabetic medications. People with diabetes taking medication should be very careful about blood sugar levels when starting to drink barley water and inform their doctor. 

Drug interactions:

The fibre in barley water can interfere with the uptake of oral medicines if taken at the same time. To prevent this barley water side effect, take medicines at least 2 hours before or after drinking barley water. 

Excessive consumption and bloating:

Over 4–5 glasses a day is too much fermentable fibre for most digestive systems. If you don't experience any discomfort, limit your barley water intake to 2-3 glasses per day. 

Pregnancy

Pregnancy is a traditional use for water, primarily because of cooling and kidney supporting effects, but large doses are not advised, due to the possibility of stimulating uterine contractions at high doses, which can occur due to the presence of certain compounds in barley. 1–2 glasses of diluted barley water daily is safe to use during pregnancy, but seek advice from your gynaecologist. 

Conclusion: - 

One of India's oldest nutritional customs — and one of the most scientifically proven — is barley water. From a humble grain boiled in water, barley water provides a host of benefits across most of the major body systems: kidney, heart, liver, gut, blood sugar, weight, skin, immunity, and bones. 

The benefits of drinking barley water on a regular basis can be most remarkable when it becomes a habit. The two-glass-a-day regimen (one in the morning and one before the main meal) provides the beta-glucan dose which has been shown during clinical trials to lower LDL cholesterol, regulate blood sugar, curb appetite and benefit kidney function. 

The uses are extensive, side effects of barley water on majority of people are negligible and cost is very minimal. With numerous costly supplements and packaged health drinks on the market, barley water is one of the most affordable, scientifically proven and culturally relevant health drinks for Indian families. 

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Frequently Asked Questions (FAQ) 

What are the main benefits of barley water?

The 10 biggest advantages of barley water are: Protection for kidneys and urinary tract, LDL cholesterol reduction from beta-glucan, blood sugar level management, digestive health and gut microbiome health, weight loss support, skin health and anti-ageing, immune system modulation, bone mineral health, liver health and reduction of blood pressure. Barley's benefits stem mainly from its beta-glucans, one of the most evidence-based dietary fibres used in nutrition medicine. 

What are the advantages of drinking barley water every morning?

Some of the benefits of having barley water in the morning on an empty stomach are: it stimulates the kidneys to release more water and urine (flushing out overnight toxins), it feeds the gut with prebiotic fibre before breakfast, it stimulates bile flow to support the liver, and it triggers the beta-glucan effect, which sets the stage for the rest of the day by making people feel full and less hungry when they eat breakfast. 

Does barley water for weight loss actually work?

Yes — there are four ways the barley water for weight loss helps: the satiety hormones it stimulates, GLP-1 and PYY, help to suppress appetite; it displaces high-sugar beverages from your diet; it produces short-chain fatty acids which aid in fat metabolism; and it stabilises your blood sugar so you don't feel hungry between meals. Research studies have shown that two glasses of unsweetened barley water daily before meals has a consistent 100-200 calorie/day reduction in calorie intake. 

What are the barley water side effects I should know?

The significant side effects of barley water are: unsuitable for coeliac disease and gluten sensitivity, can cause transient bloating if given too rapidly (increase by 1 glass of barley water each day), may decrease blood glucose levels (be careful if taking antidiabetic medications), and may inhibit the absorption of oral medications if given at the same time. Barley water is safe for the majority of people with a healthy body when consumed in 2–3 glasses per day. 

What are the best uses of drinking barley water for specific conditions?

The most evidence-based applications of barley water consumption for different ailments are: constipation, bloating and digestive complaints (1-2 warm glasses on an empty stomach every day); high cholesterol (2 glasses a day while consuming beta-glucan); kidney stones and UTIs (2-3 unsweetened glasses a day; the most traditional and validated use).