Barley tea is a caffeine-free drink made from roasted barley grains that has been used in East Asian cuisines for centuries
Barley tea, also called mugicha in Japanese and boricha in Korean, starts as whole barley grains that are roasted until they turn brown, then steeped in hot water like regular tea. The result is a mild, slightly nutty drink with no caffeine. Unlike sweetened beverages, barley tea contains no added sugar in its basic form—you control what goes into your cup. It's sold as loose roasted grains, tea bags, or when ready powder, and you can find it in most grocery stores alongside regular tea or in the international foods section.
People drink barley tea for its taste and because they believe it may support digestion and overall wellness. The drink has been a staple in Japan, Korea, and other parts of Asia for generations, and interest in it has grown in Western countries as people explore different functional foods. This guide explains what barley tea actually contains, what research suggests about its effects, and how to use it if you want to try it.
Key Takeaways
- Barley tea is made from roasted barley grains and contains no caffeine, making it a choice for people who want to avoid caffeine.
- The drink provides small amounts of minerals like potassium and magnesium, though not in quantities large enough to replace a varied diet.
- Some people report that barley tea helps with digestion and bloating, but research on these effects is limited and mixed.
- Barley contains gluten, so people with celiac disease or gluten sensitivity should avoid it unless the package specifically says gluten-free.
- Barley tea is inexpensive and widely available, and brewing it at home takes just a few minutes.
What's actually in barley tea
A cup of barley tea brewed from roasted grains contains very small amounts of protein, fiber, and carbohydrates. It also holds trace minerals—potassium, magnesium, and manganese—in quantities too small to meaningfully contribute to your daily intake. The roasting process creates compounds called antioxidants, which are molecules that some research suggests may help protect cells, though the amount in a single cup is modest.
The flavor comes partly from the roasting itself. When barley is heated, the starches break down and create new compounds that taste slightly sweet and nutty. This is why barley tea has a distinctive taste without any added sweetener. If you buy when ready barley tea powder, check the ingredient list—some brands add sugar or other sweeteners, while others are just roasted barley ground into powder.
What research says about digestion and bloating
The most common reason people drink barley tea is the belief that it helps with digestion and reduces bloating. Some of this interest comes from traditional use in Asian medicine, where it has been recommended for stomach comfort for hundreds of years. However, scientific studies on barley tea specifically are limited, and the ones that exist show mixed results.
Barley does contain a type of fiber called beta-glucan, which some research suggests may support digestive health. A few small studies have looked at barley as a whole grain and found modest effects on digestion, but most of these studies used barley in food form—like barley flour or whole barley grains—not barley tea. When barley is roasted and steeped, much of the fiber remains in the grains themselves rather than dissolving into the water, so the amount of beta-glucan you actually consume in a cup of tea is quite small. If you're interested in barley's fiber content for digestive support, eating whole barley grains or barley flour may be more effective than drinking the tea.
Some people report feeling less bloated after drinking barley tea, but this could be due to the warm liquid itself, the ritual of drinking tea, or a placebo effect rather than something specific to barley. If you have a digestive condition, barley tea is not a substitute for medical information or treatment.
Barley tea and blood sugar
Another claim about barley tea is that it may help with blood sugar control. This idea comes from research on barley as a whole grain, which has a relatively low glycemic index—meaning it doesn't cause blood sugar to spike as quickly as some other grains. However, barley tea is not the same as eating barley grains. When you steep roasted barley in water, you're extracting a small amount of compounds into the liquid, but you're leaving most of the grain itself behind.
If blood sugar management is your goal, eating whole barley grains or barley-based foods is likely more effective than drinking the tea. And if you have diabetes or a blood sugar condition, barley tea should not replace any medical treatment or monitoring you currently do.
The gluten question
Barley contains gluten, a protein found in wheat, barley, and rye. This means barley tea is not safe for people with celiac disease or non-celiac gluten sensitivity. Even though barley tea is just the liquid extract and not the whole grain, the gluten can still be present in the water after steeping.
If you have celiac disease or gluten sensitivity and want to try a similar drink, look for products labeled gluten-free. Some companies sell roasted grain teas made from rice, corn, or other gluten-free grains that taste similar to barley tea. Always check the label to confirm the product is certified gluten-free if you need to avoid gluten.
How to brew barley tea at home
Brewing barley tea is straightforward. If you buy roasted barley grains, use about one tablespoon per cup of water. Bring the water to a boil, add the barley, and let it simmer for 5 to 10 minutes, depending on how strong you like the flavor. Strain out the grains and drink it hot, or let it cool and drink it cold. Tea bags work the same way—just steep one bag in hot water for 5 to 10 minutes.
You can reuse the same barley grains or tea bag multiple times. Many people brew a batch in the morning and drink it throughout the day. Barley tea keeps in the refrigerator for several days, so you can make a larger batch and store it. The cost is very low compared to other specialty teas or beverages.
Possible side effects and who should be cautious
For most people, barley tea is safe to drink regularly. It contains no caffeine, so it won't interfere with sleep or cause jitteriness. However, a few groups should be careful. Anyone with celiac disease or gluten sensitivity should avoid it unless it's certified gluten-free. People with a barley allergy—which is rare but does exist—should not drink it.
If you're taking medications that interact with certain foods or if you have a medical condition affecting digestion, check with your doctor before making barley tea a regular part of your routine. Barley tea is a beverage, not a medicine, and should not be used to treat or replace treatment for any health condition.
Frequently Asked Questions
Does barley tea have caffeine?
No. Barley tea is naturally caffeine-free because it's made from roasted grains, not tea leaves. This makes it a choice for people who want a warm drink in the evening or who are sensitive to caffeine.
Can I drink barley tea every day?
Yes, for most people barley tea is safe to drink daily. It has no known harmful effects from regular consumption. However, if you have gluten sensitivity or celiac disease, you should avoid regular barley tea unless it's labeled gluten-free.
Will barley tea help me lose weight?
There's no evidence that barley tea causes weight loss. While it contains fiber and some nutrients, the amounts are small. Drinking it instead of sugary beverages may reduce your overall calorie intake, but the tea itself is not a weight-loss tool.
Is barley tea the same as barley water?
They're similar but not identical. Barley water is usually made by boiling whole barley grains in water for a longer time, creating a thicker, more substantial drink. Barley tea uses roasted grains steeped briefly, resulting in a lighter beverage. Both are caffeine-free, but barley water contains more of the grain's fiber and nutrients.
Where can I buy barley tea?
Barley tea is widely available in grocery stores in the tea aisle or international foods section. You can also find it online. Brands vary by region, but common ones include Hakubaku and Encha. Prices are typically low—a box of tea bags or a bag of roasted grains costs just a few dollars.