Amazing Benefits of Barley Water and How to Make It

Introduction

In today’s stressful environment, staying healthy is a top priority for everyone. Despite our best efforts, we may still fall short on key nutrients, making us more vulnerable to illness. Although nutritional supplements are widely used to meet our nutrient needs, it is important to focus on natural food sources. Barley is one such food grain that can help you meet your nutrient requirements naturally.  

Barley is a wonderfully versatile food grain with a rich, nutty flavour and a chewy, pasta-like texture. It is an essential ingredient for making breads, soups, stews, and various health products. Barley is often used to produce malt, which plays a key role in brewing beer and other alcoholic drinks. Scientifically known as Hordeum vulgare, this cereal plant belongs to the grass family, Poaceae and is widely grown across Western Asia and North Africa¹. 

Barley water is often seen as the most beneficial way to consume barley, as it is easy to digest and helps keep the body hydrated. The ancient Greeks consumed kykeon, a drink made of water, barley, and naturally occurring ingredients. The Indian version of barley water, known as ”sattu,” is extremely popular in Punjab. It is rich in various nutrients that help remove toxins from your body by improving your metabolism. 

How to Make Barley Water?

Barley water is a drink made from water cooked with barley. Here is a simple recipe to make homemade barley water. 

Ingredients

1 cup pearl barley, 7-8 cups of water, the juice of 1 lemon, 1 tablespoon honey (optional), cinnamon stick, root ginger. 

Method

Wash the barley in water and strain. Repeat the process multiple times. Boil the barley and 7-8 cups of water along with a cinnamon stick and ginger. Let the pot simmer for at least 30 minutes until the grains are mushy. Let the water cool down; then strain it. You can mix lemon juice and honey (optional) for flavour while serving barley water. 

Barley water can also be flavoured with other natural ingredients like lemon juice and lemon rind. 

From my knowledge, barley water might be an aid in anaemia and fatigue. Barley is known as a rich source of iron. I recently read an article which suggests that iron helps to enhance blood volume¹¹.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Nutritional Facts of Barley Water

Barley and its water are a rich source of the following essential nutrients²: 

• Vitamins:  vitamin B complex 
• Minerals: manganese, selenium, phosphorous, iron, calcium and zinc 
• Dietary fibers  
• Antioxidants
• Phytochemicals 

Health Benefits of Barley Water

Drinking barley water can do wonders for your health. The health benefits of barley water include: 

1. Helps With Weight Loss

Since barley is a rich source of fibre, barley water can help keep your digestion and metabolism balanced. Barley water can help in weight loss as it digests slowly, can make you feel fuller for a longer period of time, and reduce cravings³. Although barley water contains a lot of calories, it has very little fat and hydrates you very well. Barley water may also stimulate fat metabolism. 

2. Excellent for Urinary Tract Infection

Barley water may have a diuretic effect that increases urination and flushes out toxins from the body⁴. Thus, it can help in the management of urinary tract infections, kidney stones and cysts. Children and adults can have it daily until the urine infection subsides. Barley water benefits include its ability to cleanse the kidneys and help manage health issues like high creatinine and cystitis. 

3. May Aid Digestion

Traditionally, barley water has been used as a natural remedy to support digestion and soothe stomach discomfort. It is light and easy on the stomach, contains essential minerals, and aids in various body processes. According to Ayurveda⁵, it is considered a digestive tonic that helps in facilitating the process of digestion. The high amount of fibre in barley helps regulate bowel movements and ease constipation.  

Barley water also helps when harmful bacteria known as Bacteroides affect the stomach and other organs of the body⁶. As barley water is high in dietary fibre, it also reduces the propensity of developing intestinal issues like constipation². 

4. May Reduce Blood Sugar 

Barley water may also help lower blood sugar levels for several hours. Drinking unsweetened barley water can give you the benefits of controlling blood sugar spikes and helping in overall blood sugar management⁷. It also contains antioxidants, which may contribute to overall health. 

5. May Lower Cholesterol 

Barley is naturally rich in fibre and antioxidants, which may support heart health by helping to manage LDL (bad) cholesterol levels and contribute to better overall cardiovascular health⁸. Including barley water in your diet, along with other heart-friendly foods, can be a step toward better cardiovascular wellness. 

6. Boon for the Skin 

Not many people know that drinking barley water is good for your skin⁹. Barley water is hydrating and contains antioxidants that may help support overall skin wellness. It also contains a compound called azelaic that can help treat mild-to-moderate acne². When included as part of a healthy lifestyle, it can contribute to clearer, healthier, and fresher-looking skin. 

7. Helps to Control Blood Pressure 

High blood pressure has often been known to be one of the leading causes of cardiovascular disease called atherosclerosis. As barley water helps lower and regularise blood pressure, it can effectively help slow down the onset of atherosclerosis². 

8. Aids in a Healthy Pregnancy 

Barley water is rich in fibre and may help support digestion and hydration, which can be beneficial during pregnancy¹⁰. It can help manage constipation and even morning sickness. Most importantly, barley water has diuretic properties, which means it can reduce water retention during pregnancy. Pregnant women should speak to their doctor before adding new foods or drinks to their daily diet. 

Let me tell you a secret! Barley may aid in gallstones. Yes, you read it right. I recently read an article that suggests that by promoting the body’s bile and cholesterol metabolism, barley fibre potentially dissolves gallstones. From my perspective, because bile and cholesterol are the substances that cause gallstones to develop, barley fibre may work to inhibit the production of gallstones by metabolising these two substances¹².

Dr. Rajeev Singh, BAMS

Side Effects of Barley Water

While barley water contains a lot of fibre, vitamins, and minerals and has several potential health benefits, it’s important to consume it in moderation. Some recipes may include added sugars or sweeteners that can reduce its nutritional value and health benefits. Because barley contains gluten and is high in fibre, it may not be suitable for people with gluten intolerance or those prone to digestive issues like bloating or constipation. 

For ages, barley proved beneficial for constipation. But did you know it may aid in diarrhoea as well? From my perspective, the total fibre included in barley has the potential to create bulk in the digestive tract and control bowel movements that may aid in preventing diarrhoea and constipation¹².

Dr. Smita Barode, B.A.M.S, M.S.

Conclusion

Barley water may be a refreshing and nutritious addition to a balanced lifestyle. When consumed as part of a varied diet, it can support overall well-being. As with any dietary change, it’s best to consult a doctor, especially during pregnancy or if you have specific health concerns. 

References

1. Office of the Gene Technology Regulator [Internet]. The biology of Hordeum vulgare L. (barley). Version 2. Canberra: Australian Government; 2017 Apr. Available from: https://www.ogtr.gov.au/sites/default/files/files/2021-07/biology_of_hordeum_vulgare_l_barley_april_2017.pdf?utm_
2. Zeng Y, Pu X, Yang J, Du J, Yang X, Li X, Li L, Zhou Y, Yang T. Preventive and Therapeutic Role of Functional Ingredients of Barley Grass for Chronic Diseases in Human Beings. Oxid Med Cell Longev. 2018 Apr 4;2018:3232080. doi: 10.1155/2018/3232080. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5904770/  
3. Thatiparthi J, Dodoala S, Koganti B, Kvsrg P. Barley grass juice (Hordeum vulgare L.) inhibits obesity and improves lipid profile in high fat diet-induced rat model. J Ethnopharmacol. 2019 Jun 28;238:111843. doi: 10.1016/j.jep.2019.111843. Available from: https://pubmed.ncbi.nlm.nih.gov/30951844/  
4. Barley-Water a Powerful Diuretic. Am J Dent Sci. 1845 Dec;6(2):184. PMID: 30750699. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6076647/  
5. Raj R, Shams R, Pandey VK, Dash KK, Singh P, Bashir O. Barley phytochemicals and health promoting benefits: A comprehensive review. J Agric Food Res. 2023;14:100677. Available from: https://www.sciencedirect.com/science/article/pii/S2666154323001849
6. De Angelis M, Montemurno E, Vannini L, Cosola C, Cavallo N, Gozzi G, Maranzano V, Di Cagno R, Gobbetti M, Gesualdo L. Effect of Whole-Grain Barley on the Human Fecal Microbiota and Metabolome. Appl Environ Microbiol. 2015 Nov;81(22):7945-56. doi: 10.1128/AEM.02507-15. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4616929/  
7. Osonoi T, Matsuoka T, Ofuchi K, Katoh M, Kobayashi T, Mochizuki K. Effects of barley intake on glycemic control in Japanese patients with type 2 diabetes mellitus undergoing antidiabetic therapy: a prospective study. Diabetol Int. 2021 Oct 20;13(2):387-395. doi: 10.1007/s13340-021-00552-z. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8980183/  
8. Behall KM, Scholfield DJ, Hallfrisch J. Diets containing barley significantly reduce lipids in mildly hypercholesterolemic men and women. Am J Clin Nutr. 2004 Nov;80(5):1185-93. doi: 10.1093/ajcn/80.5.1185. Available from: https://pubmed.ncbi.nlm.nih.gov/15531664/  
9. Lee S, Kim JE, Suk S, Kwon OW, Park G, Lim TG, Seo SG, Kim JR, Kim DE, Lee M, Chung DK, Jeon JE, Cho DW, Hurh BS, Kim SY, Lee KW. A fermented barley and soybean formula enhances skin hydration. J Clin Biochem Nutr. 2015 Sep;57(2):156-63. doi: 10.3164/jcbn.15-43. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4566027/  
10. Peugnet P, Robles M, Mendoza L, et al. Effects of moderate amounts of barley in late pregnancy on growth, glucose metabolism and osteoarticular status of pre-weaning horses. PLoS One. 2015 Apr 13;10(4):e0122596. doi: 10.1371/journal.pone.0122596. Available from: https://pubmed.ncbi.nlm.nih.gov/25875166/
11. Pandey S, Kunwar N. Role of barley flour product and its impact on human health. Pharma Innov J. 2023;12(5):1500–1502. Available from: https://www.thepharmajournal.com/archives/2023/vol12issue5/PartS/12-5-146-460.pdf
12. Inamdar A, Meti R. Structure, health benefits and value added products of barley. Int J Home Sci. 2020;6(3):532–534. Available from: https://www.homesciencejournal.com/archives/2020/vol6issue3/PartI/6-3-116-113.pdf

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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