**4.1 Barley**

Barley is a versatile grain consumed as whole grain (hulled) or pearl barley (refined). Whole grain barley contains a range of vitamins, minerals and other beneficial plant compounds. Barley is packed with fibre and lignans, a group of antioxidants linked to a lower risk of chronic Western diseases [27]. Barley is naturally cholesterol-free and low in fat [28]. It helps to reduce the risk of heart disease, prevent the development of type 2 diabetes, and aid regularity. Barley is a primary source of many nutrients, including molybdenum, manganese, dietary fibre, vitamin B1, chromium, phosphorus, copper, selenium, riboflavin, folate, iron, magnesium and niacin. Barley contains a soluble fibre known as beta-glucan, which forms a gel-like structure in the guts. Beta-glucan slows the digestion and absorption of nutrients, thereby curbing hunger and promoting fullness in man [29]. The high fibre content of barley helps to boost intestinal health [30]. The insoluble fibre in barley helps to prevent the formation of gallstones, aiding the proper functioning of the gallbladder [31]. Whole barley has a nutty flavour which makes it a great addition to soups and stews.
