Trying to switch to a healthy diet or just want to eat something light and healthy? Then it’s time to fall back to the basics and add one of the healthiest grains known as barley. While barley was often associated with kids’ meals, there’s a lot more to this grain that will help in fixing digestive health and boosting immunity.

Why barley?
There’s no denying that barley is an excellent source of soluble fiber, particularly beta-glucan, which helps lower cholesterol levels and supports heart health. In fact, adding barley to the diet can help in fixing digestion by promoting regular bowel movements and feeding beneficial gut bacteria. The grain is rich in antioxidants, vitamins like B-complex, and minerals such as magnesium and selenium, which help support the immune system and overall well-being.Moreover, barley's low glycemic index helps regulate blood sugar levels, making it a great choice for people managing diabetes or anyone looking to stabilize their energy levels throughout the day. Here are simple ways to add barley to the diet.



Barley in Soups and Stews
One of the easiest ways to get barley into your diet is to add it to stews or soups. It makes a satisfying, comforting addition, absorbing the flavor of the broth and providing a great source of fiber. The chewy texture of barley makes it a great rice or pasta substitute in these dishes.

Barley Porridge for Breakfast
Rather than oatmeal, take a morning start with a comforting and warm barley porridge. Boiled barley grains can be blended with milk or its dairy-free equivalent, topped with fruits, nuts, and a sprinkle of honey for a filling, fiber-rich breakfast.

Barley Salad
Barley is a great salad, providing texture and nutrients. Cook the barley, and refrigerate it after it cools and combine it with raw vegetables, herbs, and a light vinaigrette dressing. It is a delicious, fiber-rich side dish or a full meal when you incorporate protein sources such as chicken or chickpeas.


Barley Flour in Baking
Barley flour can be used to replace some or all of the plain flour in recipes for baked food such as muffins, pancakes, or bread. It introduces a nutty taste and enriches the fiber content of your baked food. Barley flour also contains a low glycemic index, making it better for blood sugar.

Barley in Smoothies
Barley is perhaps not the most obvious ingredient that would be included in smoothies, but barley powder or cooked barley added to a smoothie gives it a nutritional boost. Mix it with fruit, yogurt, or greens for a filling beverage that assists digestion and will keep you going all day.