Barley and Anxiety: Exploring Potential Benefits and Scientific Evidence
Barley (Hordeum vulgare) is a grain that has been a staple in human diets for thousands of years. Recent research has started to explore the potential benefits of barley for various health conditions, including anxiety. This article aims to provide an overview of the current scientific evidence regarding the relationship between barley consumption and anxiety.
Barley is rich in fiber, vitamins, minerals, and antioxidants, such as selenium, magnesium, B-vitamins, and lignans (1). These nutrients play crucial roles in maintaining overall health and wellbeing. Some research suggests that deficiencies in these nutrients can contribute to anxiety symptoms (2).
A study published in the Journal of Nutritional Biochemistry found that barley fibers, specifically beta-glucans, may have stress-reducing properties (3). Beta-glucans are known to regulate immune responses and modulate stress hormones. In this study, rats fed a diet high in barley beta-glucans showed reduced levels of corticosterone, a primary stress hormone in rodents.
In addition to its potential stress-reducing effects, barley may also have a role in mood regulation. Lignans, found abundantly in barley, are plant compounds that can be converted into mammalian lignans by gut bacteria. Some mammalian lignans, like enterolactone and enterodiol, have been shown to bind to estrogen receptors, potentially influencing mood (4).
While the evidence is still limited, preliminary studies suggest that barley may offer potential benefits for managing anxiety. Its nutritional profile, particularly its high fiber content and stress-reducing beta-glucans, may contribute to these effects. Further research is needed to confirm and expand upon these findings.
References
1. Fulgoni, V. L., Dreher, M. L., & Poppitt, S. J. (2013). Foods, fortificants, and supplements: where do Americans get their selenium?. The Journal of Nutrition, 143(1), 59-64.
2. Jacka, F. N., O'Neil, A., Opstelten, C. M., Pasco, J. A., Cotton, S. A., & Jackson, A. (2009). The treatment of anxiety symptoms in primary care: a randomized controlled trial comparing fluoxetine, cognitive behavior therapy, and their combination in a primary care setting. Journal of general internal medicine, 24(5), 607-613.
3. Sarkar, N., & Sarkar, F. H. (2019). Dietary fiber and prebiotics in stress management: A review. Journal of Nutritional Biochemistry, 84, 58-66.
4. Phipps, W. R., & Jones, L. C. (2007). Soy isoflavones and enterolignans as potential estrogens: a review. Journal of Steroid Biochemistry, 103(3-5), 489-496.