According to research, barley has anti-inflammatory effects. Says a study, which appears in the journal ‘Antioxidants & Redox Signaling’, barley contains selenium. Getting selenium from the diet can help prevent inflammation. Barley also reduces hunger. Research, published in the journal ‘Obesity Reviews’, says that a soluble fibre known as beta-glucan is especially helpful. Soluble fibres form a gel-like substance in your gut, slowing down digestion and helping you feel full. One of the ways barley may affect appetite is by decreasing levels of ghrelin, a hormone responsible for feelings of hunger. Add cooked barley to your breakfast porridge, replace rice with barley, use barley flour in baking, or cook a hearty barley soup with vegetables.