Cooking with barley may be uncharted waters for some, but this whole grain contains the same type of soluble fiber found in oats, making it a super healthy grain option. So it comes as no surprise that multiple studies document cholesterol lowering benefits to barley. Pearled barley, the variety found most commonly in supermarkets, is minimally processed and contains most of the bran and endosperm. For even higher levels of fiber (but longer cooking times), you might want to try hulled or hulless barley, both different varieties of the whole grain.
How much is good? Each 1/2 cup of cooked pearled barley contains about one gram of soluble fiber, a small step toward a daily goal of five to 10 grams.