Does Barley Tea Improve Gut Health?
Barley tea, often called mugicha in Japan and bori-cha in Korea, is a roasted grain infusion that has been consumed for centuries across East Asia. Traditionally enjoyed both hot and cold, it is caffeine-free, aromatic, and considered a soothing alternative to coffee or green tea. In recent years, it has attracted attention not just for its refreshing taste but also for its possible effects on digestion and gut health.
Scientific studies on barley grains themselves are well established, showing that they contain prebiotic fibers such as β-glucan that can nourish beneficial gut microbes and increase short-chain fatty acid (SCFA) production. These SCFAs support colon health and may improve metabolic balance. However, because barley tea is made as a water infusion of roasted barley, its nutrient profile differs from eating the whole grain. Instead of large amounts of fiber, barley tea contributes water-soluble compounds like phenolics and melanoidins that may act as microbiota modulators in their own right (1).
This distinction raises an important question: while barley tea may not deliver the bulk fiber of whole grains, could its unique composition still help improve gut health?
What is Barley Tea?
Barley tea is made by roasting hulled barley grains until they turn a deep brown and then steeping them in hot water. The roasting process creates compounds called melanoidins, which not only give the tea its characteristic nutty, slightly smoky flavor but also act like complex carbohydrates that can reach the colon and be fermented by gut bacteria.
The drink contains no caffeine, making it suitable for all ages, and is often consumed daily in households across Japan, Korea, and China. Unlike green tea or black tea, barley tea does not come from the Camellia sinensis plant but directly from cereal grain. This means its health-promoting effects stem from barley’s natural antioxidants, phenolics, and roast-derived compounds rather than tea catechins.
While barley foods deliver high levels of β-glucan fiber, barley tea offers a lighter set of compounds—primarily soluble antioxidants and melanoidins—that may still play a subtler but meaningful role in shaping the gut environment (2).
So Does Barley Tea Improve Gut Health?
Barley tea is unlikely to provide the same fiber-driven gut health benefits as whole barley foods, since the brewing process extracts very little β-glucan or other bulk fibers. However, it is not without value. The roasting process produces melanoidins and soluble antioxidants that pass into the infusion and may act as prebiotic-like compounds. These substances can reach the colon, where they are fermented by gut microbes, potentially supporting the growth of beneficial bacteria and the production of short-chain fatty acids (SCFAs) (3).
In simple terms, barley tea is not a substitute for eating high-fiber barley foods, but it may still contribute gently to gut health as part of a balanced diet.
Mechanisms That Could Benefit the Gut
Barley tea’s impact on gut health is linked to compounds formed during roasting and brewing, rather than the bulk fibers found in whole grains. The main players include:
- Melanoidins: These are brown, complex molecules formed during the Maillard reaction when barley is roasted. They are resistant to digestion in the upper gut and reach the colon, where they can act as fermentable substrates for beneficial bacteria. In this way, they mimic some prebiotic properties and may increase the production of short-chain fatty acids (SCFAs) (4).
- Phenolic compounds: Barley tea contains water-soluble phenolics that carry antioxidant and anti-inflammatory activity. These may help modulate the microbial environment and reduce oxidative stress in the gut.
- Tannins and other antioxidants: While present in lower amounts than in green tea, these compounds may play a supportive role in maintaining gut balance by protecting the intestinal lining.
- Hydration effect: As a naturally caffeine-free drink, barley tea encourages hydration, which itself is important for smooth digestion and bowel regularity.
In short, barley tea’s contribution to gut health likely comes not from fiber, but from roast-derived melanoidins and phenolics that interact with the microbiome.
Research Evidence Available
Animal and Laboratory Studies
Research using barley malt and melanoidin extracts suggests these compounds can significantly affect the gut microbiota. In animal models, melanoidins promoted the growth of Lactobacillus and Bifidobacterium, two beneficial bacterial groups, while also increasing SCFA production such as butyrate and acetate. These metabolites are known to strengthen the colon lining and reduce inflammation (5).
Human Data
Most human studies focus on barley foods rich in β-glucan fiber, which clearly support microbiome diversity and metabolic health. While these findings show the potential of barley as a gut-friendly grain, they cannot be directly applied to barley tea, which lacks significant β-glucan. At present, there are no large randomized controlled trials specifically testing barley tea’s impact on the human gut microbiome (6).
Takeaway
The evidence so far suggests that barley tea is promising but under-researched. Its melanoidin content makes it plausible as a microbiome-friendly beverage, but much of the data is indirect, extrapolated from barley foods or laboratory studies.
Potential Gut-Related Benefits
Barley tea may support the gut through several overlapping effects. While not as fiber-rich as whole barley, its roasted compounds appear to act in subtler but meaningful ways.
- Improved microbial balance The melanoidins in roasted barley provide a source of nourishment for beneficial bacteria. These microbes ferment melanoidins into SCFAs, which help stabilize the gut ecosystem. By supporting Lactobacillus and Bifidobacterium, barley tea may contribute to a more resilient and diverse microbiome (7).
- Anti-inflammatory effects The phenolic antioxidants in barley tea have the potential to reduce oxidative stress in the gut lining. Less oxidative stress may mean fewer inflammatory triggers in the intestines, which could be particularly valuable for people with mild digestive discomfort.
- Enhanced colon environment SCFAs like butyrate, produced during fermentation of melanoidins, are known to strengthen the intestinal barrier. A strong barrier reduces “leaky gut” tendencies and helps maintain normal digestive function.
- Gentle digestive support Since barley tea is naturally free of caffeine, it avoids the stimulating effects on the digestive tract that can sometimes worsen reflux or irritable bowel symptoms. Instead, it provides a soothing, mild beverage option for daily hydration.
Who Might Benefit Most
While anyone can enjoy barley tea as a refreshing drink, certain groups may benefit more from its gut-supportive qualities:
- Individuals with low caffeine tolerance Those who experience digestive upset from coffee or green tea may find barley tea a gentler, non-caffeinated alternative that still contributes antioxidants and gut-active compounds (8).
- People with mild digestive sensitivities Because it contains melanoidins and soluble phenolics rather than harsh stimulants, barley tea may suit people with bloating or mild irritable bowel symptoms, offering hydration without extra irritation.
- Older adults As aging often comes with reduced microbiome diversity, barley tea could provide a subtle dietary boost to beneficial bacteria while remaining easy to drink daily.
- Those seeking gut-friendly hydration Beyond plain water, barley tea gives a flavorful option for staying hydrated while still supporting gut balance. This makes it especially useful in hot climates where people tend to consume large amounts of fluids.
How to Make Barley Tea for Gut Health
Brewing barley tea correctly ensures you get the most from its roasted compounds and gut-supportive properties. Both hot and cold methods are common, each offering a slightly different flavor and extraction profile.
Hot Brew Method
- Measure the grains or tea bags Use about 2 tablespoons of roasted barley grains (or 1 tea bag) for every 4 cups of water.
- Boil and simmer Bring the water to a boil, then add the barley. Reduce to a simmer and let it steep for 5–10 minutes. Longer simmering extracts a stronger, nuttier flavor but can introduce more bitterness.
- Strain and serve Remove the grains or tea bag and pour into cups. Drink warm, ideally after meals to support digestion.
Cold Brew Method
- Add roasted barley to water Place 2–3 tablespoons of roasted barley grains (or 1–2 tea bags) into a pitcher with 4–5 cups of cold water.
- Refrigerate for steeping Let it steep in the refrigerator for 6–12 hours. Cold brewing results in a smoother, less bitter tea that still carries melanoidins and phenolics.
- Strain and enjoy Strain out the grains or remove the tea bags. Serve chilled for a refreshing, caffeine-free alternative to soft drinks.
Both methods are beneficial, but cold brew tends to reduce bitterness and may preserve more delicate antioxidant compounds (9).
Who Should Be Cautious
Although barley tea is generally safe and well tolerated, there are certain groups who should approach it with care:
- Individuals with celiac disease or gluten sensitivity Barley contains gluten, and while the brewing process may reduce its presence, barley tea is not considered gluten-free. Even trace amounts can trigger symptoms in those with celiac disease. People with gluten intolerance should avoid it unless certified gluten-free options are available (10).
- Those with iron deficiency Barley tea contains tannins, which may reduce the absorption of non-heme iron from plant-based foods. If you have anemia or low iron, avoid drinking barley tea with iron-rich meals.
- Pregnant and breastfeeding women While barley tea is caffeine-free, its safety during pregnancy is not thoroughly studied. Some traditional practices caution against excessive intake. Moderation is best unless otherwise advised by a healthcare provider.
- FODMAP-sensitive individuals Although mild, certain people with irritable bowel syndrome (IBS) or FODMAP intolerance may react to barley-derived compounds. Starting with small servings helps gauge tolerance.
For most healthy adults, moderate consumption (1–2 cups per day) is unlikely to cause issues, but people in the above groups should be mindful of their intake.
Frequently Asked Questions (FAQs)
No, barley tea contains very little fiber because it is made by steeping roasted grains in water. Instead, it provides melanoidins and phenolics, which may still support gut microbes in different ways (12).
Yes, barley tea is traditionally consumed after meals in Japan and Korea. Its warm, caffeine-free nature makes it soothing, while its antioxidant compounds may reduce mild digestive discomfort. However, more clinical studies are needed to confirm direct digestive benefits.
Generally, no. Barley tea is made from roasted barley grains, which naturally contain gluten. Even though the brewing process may lower gluten levels, it is not considered safe for celiac disease or gluten intolerance unless certified gluten-free (13).
Conclusion
Barley tea is a traditional East Asian drink that combines a roasted, nutty flavor with potential gut health benefits. Unlike whole barley, it does not deliver significant amounts of dietary fiber, so its effects on the digestive system are not driven by bulk prebiotics such as β-glucan. Instead, its value comes from roast-derived melanoidins and phenolic compounds, which may act as fermentable substrates for gut microbes and support the production of short-chain fatty acids. These compounds, along with the tea’s caffeine-free nature and antioxidant profile, make it a gentle and accessible beverage for daily hydration.
However, while animal and laboratory studies highlight its promise, human evidence remains limited, and more research is needed to confirm whether regular consumption of barley tea provides measurable benefits for the microbiome. Until then, it can be enjoyed as part of a balanced diet, ideally alongside fiber-rich foods that deliver the full prebiotic potential of barley.
For most people, barley tea offers a safe, soothing, and refreshing option that may support digestive comfort. Those with gluten sensitivity, celiac disease, or iron deficiency should take caution, but for others, it remains both a cultural tradition and a potentially gut-friendly choice.
