Homemade Lemon Barley Water
Simmered pearl barley, lemon, and a touch of honey make a cool, gently creamy summer drink. Here is how to make it, and why it is off the menu if you avoid gluten.
Lemon barley water is one of those old-fashioned drinks that never quite goes out of style. Pale, slightly cloudy, and lightly sweet, it was a staple of British summers and sick rooms for generations, and versions are drunk across the Middle East and Asia too.
Making it at home takes a handful of pearl barley, a lemon, and some patience while it simmers. Here is a simple recipe, what science says about barley, and the one big caution: barley contains gluten.
Why people make it
Mostly, people make barley water because it tastes good and is a pleasant way to drink more fluid. Simmering the grain releases starch into the water, giving it a soft, silky body that plain lemon water lacks.
It is also thrifty. After straining, the cooked barley is still a perfectly good grain you can add to soups, stews, or salads, so nothing goes to waste.
Lemon Barley Water
You need
- pearl barley100 g (1/2 cup)
- cold water1.5 liters (6 cups)
- unwaxed lemons, zest peeled in strips and juice squeezed2
- honey or sugar, to taste; no honey for babies under 12 months1 to 2 tablespoons (optional)
Method
- Rinse the barley in a sieve under cold running water until the water runs clearer.
- Put the barley, water, and lemon zest strips in a large pan. Bring to a boil, then lower the heat and simmer gently for 20 to 25 minutes, until the barley is soft.
- Strain the liquid into a heatproof jug. Keep the cooked barley in the fridge for another meal.
- While the liquid is still warm, stir in the honey or sugar until dissolved, if using.
- Let it cool, then add the lemon juice. Taste and adjust.
- Chill in the fridge and serve cold over ice. Use within 2 to 3 days and shake before pouring.
Tips
- For a creamier drink, simmer a little longer. For a lighter one, strain sooner.
- Try adding a few mint leaves or a slice of fresh ginger while it simmers.
- Start with less sweetener than you think. The lemon and barley already taste rounded.
What the evidence says
Barley itself is a well-studied grain. Harvard Health notes that barley has about three times as much fiber per serving as oats and is rich in beta-glucan, a type of fiber recognized for its cholesterol-lowering abilities. The US Food and Drug Administration allows a heart-health claim for barley products.
But that evidence is about eating the grain, not drinking the water it was cooked in. Much of the fiber stays in the barley you strain out, and we found no good studies on barley water itself. So enjoy it as a refreshing drink, and if you want barley's fiber, eat the cooked grain too.
Watch the sweetener. The NHS counts honey and syrups as free sugars and advises adults to have no more than 30 g a day. Sugar is also one of the main causes of tooth decay. A lightly sweetened homemade version lets you control how much goes in.
Gluten: who should skip it
Barley contains gluten. The NHS says that people with coeliac disease can no longer eat foods containing barley, rye, or wheat, and should watch for hidden sources such as malt flavoring.
Straining does not make barley water gluten-free. If you have coeliac disease, a wheat allergy, or follow a gluten-free diet for any medical reason, choose a plain lemon drink instead.
Questions people ask
Can I use whole hulled barley instead of pearl barley?
Yes. Hulled barley has more of its outer bran and a nuttier taste, but it takes longer to soften, so simmer it for 40 minutes or more.
Is barley water gluten-free if I strain it well?
No. NHS advice for coeliac disease is to avoid foods that contain barley, and straining the grain out does not make the drink a gluten-free food. Choose plain lemon water instead.
Can I drink barley water every day?
Unsweetened or lightly sweetened barley water is a reasonable everyday drink for most people who can eat gluten. Just count any honey or sugar toward your daily free sugars.
Sources
- Grain of the month: Barley — Harvard Health Publishing
- Coeliac disease - Treatment — NHS
- Coeliac disease — NHS
- Sugar: the facts — NHS
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
