This Underrated Grain Packs More Fiber Than Oatmeal (Try It In A Smoothie)

Starting your day off with a bowl of oatmeal is a great way to ensure you're getting enough fiber in your diet. However, if you really want some extra fiber, there's another grain that blows oatmeal out of the water. And, fortunately for you, it goes great in a smoothie, so it's easy to make and enjoy on the go.

Barley is the secret to getting that extra fiber boost in the morning. It contains three times as much as a similar serving of oats, and unlike most grains, where fiber is mostly located in the outer bran layer, barley is fiber-rich throughout. Know that there are two different types of barley, pearled and hulled; if you're aiming for the most fiber, hulled is the way to go. It has more of the bran, so there's more fiber still present, and unlike pearled barley, is classified as a whole grain. In particular, barley is a great source of a soluble fiber known as beta-glucens, which is being studied for health benefits like lowering cholesterol.

Dietary fiber is very important for the human body. It helps aid digestion by slowing down the process, which allows our bodies to absorb more nutrients from the food we eat and keeps blood sugar from spiking. It also helps feed the good bacteria in our digestive system, which further aids digestion, and is famous for helping folks stay regular. It's also known to reduce cholesterol and blood sugar and may even help reduce colorectal cancer risk.

One of the best ways to have barley is in a smoothie, so it's a good thing there are so many barley smoothie recipes for us to try. For starters, try a fruit, yogurt, and barley concoction using your favorite frozen fruits, a splash of fruit juice, yogurt, and barley (in the form of cooked grains, barley flakes, or barley grass powder). Simply combine in a blender using a ratio to your liking and blend until smooth. It's a delicious fruit-forward mix, though take care with bananas since their flavor tends to dominate a smoothie.

If you're a fan of green smoothies, you can also make a veggie and barley mix. Use barley flakes or barley grass powder along with some great daily smoothie veggies like beets or spinach, or simply add barley to a recipe you already make regularly. Just remember to use a bit more liquid to compensate for what may be a comparatively dry barley component.

Another great barley smoothie recipe combines almond, barley, vanilla, and cinnamon. Combine almond milk, barley, cinnamon, and vanilla extract in a blender with some kind of fruit (dates are a good match for this flavor profile, but any fruit can work). Blend and marvel at the warm flavors of the vanilla and cinnamon combined. With the fall season upon us, it's a great seasonal drink and a wonderful way to incorporate more fiber into your diet.