Barley water is genuinely good for most people. It’s a low-calorie drink rich in soluble fiber that can help regulate blood sugar, support kidney function, and lower cholesterol. The benefits are strongest when you drink it unstrained, with the cooked grain still in the glass, since that’s where most of the fiber and nutrients remain.
What Barley Water Actually Is
Barley water is made by simmering pearl or hulled barley in water, then either drinking the liquid on its own (strained) or consuming both the liquid and the softened grains (unstrained). Some people add lemon juice or honey for flavor. The drink has been used as a home remedy across cultures for centuries, but the health claims behind it hold up better than most folk remedies.
The key ingredient doing the work is a type of soluble fiber called beta-glucan, along with another fiber called arabinoxylan. These fibers dissolve in water and form a gel-like substance in your digestive tract, which slows the absorption of sugar and cholesterol. Unstrained barley water delivers a much higher concentration of these fibers. If you strain out the grains, you’re left with some dissolved nutrients and minerals but lose most of the fiber that drives the biggest health benefits.
Blood Sugar and Insulin Effects
One of the strongest selling points for barley water is its effect on blood sugar. A 2024 randomized, placebo-controlled trial found that barley fiber significantly delayed the rise in blood glucose after eating and reduced the amount of insulin the body needed to produce. That slower, steadier glucose curve matters whether you have diabetes, prediabetes, or simply want to avoid the energy crashes that come after high-sugar meals.
The mechanism is straightforward: the soluble fiber in barley forms a viscous layer in your gut that physically slows down how fast glucose enters your bloodstream. Your pancreas doesn’t have to pump out as much insulin to compensate, which over time reduces the strain on your metabolic system. Drinking barley water alongside a meal, rather than on an empty stomach, likely amplifies this effect.
Kidney Health and Stone Prevention
Barley water has a mild diuretic effect, meaning it increases urine output. That extra flow helps flush the kidneys and can assist in passing very small kidney stones before they grow large enough to cause problems. Research published in the International Journal of Nutrition, Pharmacology, Neurological Diseases found that barley reduced calcium deposits in kidney tissue, pointing to a real preventive effect against stone formation.
There’s also a specific nutritional angle. Barley contains vitamin B6, which reduces the amount of oxalate your liver produces. Since calcium oxalate is the most common type of kidney stone, less oxalate in your system means fewer raw materials for stones to form. This won’t dissolve large existing stones, but as a daily habit, barley water can be a reasonable addition to a kidney-friendly routine, especially if you’re prone to recurrent stones.
Cholesterol and Heart Health
The same beta-glucan fiber that slows blood sugar absorption also binds to bile acids in your gut. Your liver then pulls cholesterol from your blood to make replacement bile acids, effectively lowering circulating LDL (the type linked to heart disease). Both barley and oats contain beta-glucan, and the cholesterol-lowering effect of this fiber is well established enough that food regulators in the U.S. and Europe allow health claims on products containing it.
To get a meaningful dose, you’d want to consume barley water unstrained, since straining removes most of the grain. Drinking it regularly, not just occasionally, is what produces measurable changes in cholesterol levels over weeks to months.
Digestive Benefits
Barley’s soluble fibers, particularly arabinoxylan, act as prebiotics. They feed beneficial bacteria in your large intestine, which in turn produce short-chain fatty acids that nourish the cells lining your colon. This prebiotic effect supports a healthier gut microbiome overall.
On a more immediate level, the fiber in unstrained barley water adds bulk and regularity to digestion. It also increases feelings of fullness, which can naturally reduce how much you eat at your next meal. If you’re looking for a weight management angle, this satiety boost is where barley water is most practical. It won’t burn fat on its own, but replacing sugary drinks with unsweetened barley water cuts calories while keeping you fuller longer.
Skin and Antioxidant Effects
Barley is a natural source of azelaic acid, a compound widely used in dermatology to reduce inflammation and treat conditions like acne and rosacea. The concentration in barley water is far lower than in a prescription cream, so you shouldn’t expect it to replace topical treatments. Still, the antioxidant profile of barley, including selenium and various phenolic compounds, contributes to overall reduced oxidative stress, which shows up over time in healthier skin.
How to Make It
The basic recipe is simple: rinse about a quarter cup of pearl barley, add it to roughly four cups of water, bring it to a boil, then simmer for 25 to 30 minutes until the grains are soft and the water turns slightly cloudy. You can drink it warm or chilled. Adding lemon juice is common and contributes some vitamin C, though it doesn’t change the fiber content.
Leave the grains in for the full nutritional benefit. If you prefer the strained version for taste or texture, you’ll still get some minerals and a mild diuretic effect, but you’re sacrificing most of the fiber. One to two glasses a day is a reasonable amount. There’s no established clinical dosage, but since barley water counts toward your total fluid intake, it fits easily into the 9 to 13 cups of daily fluids recommended by the National Academy of Medicine for adults.
Watch out for store-bought versions. Many commercial barley waters are loaded with added sugar, which undercuts the blood sugar and weight benefits entirely. Making it at home gives you control over what’s in the glass.
Who Should Avoid It
Barley contains gluten. If you have celiac disease or non-celiac gluten sensitivity, barley water is not safe for you. The FDA threshold for “gluten-free” labeling is less than 20 parts per million of gluten, and barley water far exceeds that. No amount of cooking or straining removes the gluten proteins.
People with wheat allergies should also be cautious, as barley belongs to the same grain family and cross-reactivity is possible. And if you’re not used to high-fiber foods, starting with large amounts of unstrained barley water can cause bloating or gas. Begin with a small glass and increase gradually over a few days to let your gut adjust.