Can Barley Beta-Glucan Help You Feel Fuller?

If you’ve been searching for ways to curb cravings and stay full longer after meals, barley beta-glucan could be the solution you’re looking for. This natural fiber not only helps control appetite but also provides numerous health benefits that make it a worthy addition to your diet.

Barley beta-glucan is a type of soluble fiber found in the cell walls of barley grains. Its unique gel-forming properties and health-boosting effects are gaining attention among scientists and food enthusiasts alike. But how does it work, and what are its benefits? Let's take a closer look.

What is Barley Beta-Glucan?

Beta-glucan is a type of soluble dietary fiber naturally present in barley, oats, and some types of mushrooms. It is known for its ability to form a thick, gel-like substance when mixed with water. Among the different sources, barley contains one of the highest concentrations of beta-glucan, making it a powerful option for boosting your fiber intake.

This gel-forming characteristic is not just a scientific curiosity—it’s the secret behind many of its health benefits. From reducing hunger to managing cholesterol, barley beta-glucan offers a range of perks when incorporated into your meals. 

How Barley Beta-Glucan Enhances Satiety

The Science of Feeling Full

One of the standout benefits of barley beta-glucan is its ability to help curb appetite and make you feel fuller for longer periods. When you consume foods rich in beta-glucan , it mixes with liquids in your stomach to create a gel. This gel slows down the digestion process, which can lengthen the time it takes for food to leave your stomach. The result? A prolonged feeling of fullness that helps reduce the urge to snack.

Appetite Hormones at Work

Barley beta-glucan not only supports slower digestion but also influences appetite-regulating hormones in the body. Specifically, soluble fibre lower the levels of ghrelin, the hormone responsible for triggering hunger, while increasing peptide YY (PYY), a hormone that signals fullness, in turn suppressing appetite.

Backed by Research

Scientific studies support the satiety-boosting effects of barley beta-glucan. Research has found that consuming 3–5 grams of barley beta-glucan per meal can significantly reduce hunger and lead to fewer calories consumed in subsequent meals. For example, one study noted that participants who ate bread enriched with beta-glucan consumed 19% fewer calories at their next meal compared to those who did not.

Additional Health Benefits of Barley Beta-Glucan

1. Supports Heart Health

Barley beta-glucan excels at reducing LDL (“bad cholesterol”) levels. By forming a gel in the digestive tract, it binds to cholesterol molecules and prevents their absorption. This effect has been recognized by regulatory agencies like the FDA, which allows foods containing barley beta-glucan to carry a heart-health claim.

2. Improves Blood Sugar Control

For those managing blood sugar levels, barley beta-glucan can be a powerful ally. Its gel-forming properties slow down the absorption of glucose, leading to more gradual rises in blood sugar after meals. This can be especially beneficial for people with type 2 diabetes or insulin resistance.

3. Promotes Digestive Health

Like other fibers, barley beta-glucan supports a healthy gut by feeding beneficial gut bacteria. These bacteria ferment the fiber, producing short-chain fatty acids that reduce inflammation throughout the body.

4. May Boost Immunity

Emerging research suggests that beta-glucans may enhance immune function by activating certain immune cells. While more research is needed, these findings indicate an additional benefit beyond digestion and metabolism.

Sources of Barley Beta-Glucan

To reap the benefits of barley beta-glucan, you’ll want to include barley-based foods in your diet. Here are some common sources:

• Barley Flour: Use barley flour in baking or as a thickener for soups and stews.

• Pearled Barley: A versatile grain that can be added to soups, salads, or grain bowls.
• Barely Craving: Concentrated beta glucan from barley 

Practical Tips for Incorporating Barley Beta-Glucan Into Your Diet

If you’re new to barley beta-glucan, here are some simple and delicious ways to include it in your meals:

1. Upgrade Your Breakfast: Swap your regular cereal for one made with barley or mix in Barely Craving.

3. Bake With Barely Craving: Replace part of the wheat flour in cookies, muffins, or bread recipes with barley flour.

5. Blend It: Add powdered Barely Craving to smoothies or shakes for a convenient fiber boost.

Key Takeaways

Barley beta-glucan is a powerful soluble fiber that helps you stay full longer, reduces cholesterol, supports blood sugar management, and even promotes gut health. Aiming to include 3–5 grams per meal can deliver noticeable benefits, especially when paired with a balanced diet.

Getting started with barley beta-glucan is as simple as making small changes—like adding barley to soups, swapping out your cereal, or experimenting with barley flour in baking. With its range of health perks, barley beta-glucan is not just another diet trend; it’s a functional food ingredient that can enhance your overall well-being.

Why not give it a try in your next meal? Your body—and your appetite—will thank you.

-Dr. Diana Rucker

References:

Vitaglione P, Lumaga RB, Stanzione A, Scalfi L, Fogliano V. beta-Glucan-enriched bread reduces energy intake and modifies plasma ghrelin and peptide YY concentrations in the short term. Appetite. 2009 Dec;53(3):338-44

Mathews R, Shete V, Chu Y. The effect of cereal Β-glucan on body weight and adiposity: A review of efficacy and mechanism of action. Crit Rev Food Sci Nutr. 2023;63(19):3838-3850.