Barley

Yes. Barley contains good amounts of protein for cells to grow, energy from carbohydrates, and fiber for healthy digestion. It even contains a special type of soluble fiber, beta glucan, which is particularly beneficial for gut and immune health. Additionally, barley offers B vitamins (including B6 and folate), zinc, and traces of iron. This grain also benefits the body by supplying all 8 forms of vitamin E and a range of plant compounds that act as antioxidants, support heart and skin health, and more.

Certain plant compounds in grains like barley—namely lectins, oxalates, and phytates—have gotten a bad reputation for reducing our bodies ability to absorb nutrients. Fear not: these plant compounds are generally harmless in healthy people and may even contain beneficial properties. Soaking and cooking whole grain barley decreases the concentration of these compounds and improves nutrient absorption. If you have time to soak barley before cooking, that’s great! Otherwise, don’t worry—soaked or unsoaked, barley provides plenty of benefits as part of a varied diet.

★Tip: When shopping for barley, check out the bulk bins: bulk barley tends to be quite affordable, and even organic barley can be much cheaper when bought this way. Store barley in an air-tight container, away from light and moisture.

Yes—if a child does not have an allergy to gluten-containing grains, celiac disease, or non-celiac gluten sensitivity. Gluten is a type of protein in wheat and other grains such as barley, rye, and triticale, and can also be present in certain kinds of oats. Gluten is fine to consume, but it becomes problematic for individuals with celiac disease, an autoimmune condition that affects an estimated 1-2% of the Western world. When an individual with celiac disease consumes food with gluten, the small intestine becomes damaged. Some individuals may be sensitive to gluten but may not have a wheat allergy or celiac disease – this reaction may be non-celiac gluten sensitivity (not generally common in babies and toddlers). However, gluten-containing grains can also contain carbohydrates like fructans that are difficult for some individuals to digest, which can be mistaken for allergies or intolerance to gluten.

Frequently, yes. Heavy metals such as arsenic, cadmium, and lead are possible in barley and other grains, which the plants absorb from soil and water. The concentrations of these metals vary greatly and, in addition, pesticide use in barley agriculture is high. Rinsing grains prior to cooking may help remove some pesticide residues. As for heavy metal contamination, a well-balanced diet with a wide range of whole foods helps to offset the risk of exposure to heavy metals.

The Centers for Disease Control and Prevention names barley and other whole grains as choking hazards for babies younger than 12 months old. As barley grains are quite small, they are unlikely to be a true choking hazard as they would not block the airway, but they do pose an aspiration risk—when a small grain accidentally enters the trachea while baby eats. The body coughs reflexively when this occurs, protecting the airway. To reduce the risk, never place foods like barley into a baby’s mouth, as aspiration risk is significantly lowered when babies self-feed. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

No, barley is not considered a common allergen, but reactions to barley have been reported, and may be severe. Some individuals who are allergic to wheat (a common allergen) or rye may also be sensitive to barley.

Gluten-containing grains have been reported as a trigger of food protein-induced enterocolitis syndrome, also known as FPIES. FPIES is a rare and delayed allergy to food protein which causes the sudden onset of repetitive vomiting and diarrhea to begin a few hours after ingestion of the food trigger. Left untreated, the reaction can result in significant dehydration. Fortunately, most cases resolve completely by early childhood. To learn more about FPIES, read our post on Food Allergens and Babies.

Individuals with Oral Allergy Syndrome (also known as pollen food allergy syndrome) may be sensitive to barley, particularly those who are allergic to grass pollen. In some cases, patients with pollen food allergy syndrome develop bloating and abdominal discomfort after consuming increased quantities of grains, including barley.

While rare, some individuals have a condition known as food-dependent, exercise-induced anaphylaxis, which can result in a severe allergic reaction if the person exercises within a few hours after eating certain food allergens, including gluten-containing grains such as barley. These patients should avoid eating barley in the four hours before strenuous activity.

Barley contains gluten, which must be avoided in those who have celiac disease. Celiac disease requires a strict, lifelong gluten-free diet and lifestyle. A gluten “allergy” is typically a misnomer, often in reference to celiac disease.

If you suspect baby may be allergic to barley, talk to your baby’s doctor before introducing barley at home. As you would when introducing any new food, start by offering a small quantity for the first few servings and watch closely for any signs of an allergic reaction. If there is no adverse reaction, gradually increase the amount over future servings.

Recommended Guide: Introducing Allergens

Yes. Barley offers good amounts of fiber—beta-glucan in particular—as well as resistant starches and other qualities that, in combination with a balanced and varied diet, can help support overall digestive health and bowel regularity. Resistant starches “resist” typical digestion and instead travel to the large intestines, where they feed beneficial gut bacteria. Note that pooping patterns can vary significantly from child to child. Be sure to talk to your pediatric healthcare provider if you have concerns about baby’s pooping and digestive function.

Barley can be purchased as whole grain berries (with or without the hull removed), pearled grains (with the outer bran removed), grits or flakes (similar in look and texture to rolled oats), or flour. Use whole or pearled barley in warm grain salads with fruit and tangy cheeses. Mix with ground meat and seasonings to make a stuffing for bell peppers, squash, or portobello mushrooms, or add it to soups and stews. Or make a simple barley porridge that you can enjoy alongside baby. Barley porridge is often sweetened, but it tastes delicious with savory flavors, too. Try mixing in squash puree and warm spices like cardamom, garam masala, or mace, then top with butter or ghee, if desired.

★Tip: Soaking whole or pearled barley not only reduces cooking time, but helps the body digest the nutrients and plant-based iron in the grains. To soak, simply rinse the grains until the water runs clear. Cover the grains with fresh water in a bowl and soak for up to 8 hours at room temperature. Strain and rinse the soaked barley again, then proceed with cooking.