32 Gut-Healing Powerhouses Hiding in Your Kitchen Pantry

23. Barley: The Beta-Glucan Powerhouse for a Happy Gut

Often overshadowed by oats, barley is a fantastic source of beta-glucan, a type of soluble fiber with remarkable benefits for your gut microbiome. Beta-glucan forms a gel-like substance in your digestive tract, slowing digestion, promoting feelings of fullness, and, most importantly, acting as a potent prebiotic that feeds beneficial bacteria like Bifidobacteria and Lactobacilli. These bacteria then produce short-chain fatty acids (SCFAs), such as butyrate, which nourish the cells lining your colon, reduce inflammation, and even play a role in immune regulation. Add barley to soups, stews, or enjoy it as a hearty grain bowl to reap its gut-loving rewards.