This one is not gluten free, but it is high in fiber and filled with essential nutrients. It is also easy to incorporate into many diets. Barley has been eaten by people for thousands of years. It contains soluble (beta-glucan) and insoluble fiber. Nutrients from barley include potassium, magnesium, manganese, vitamin E, B-complex vitamins, zinc, copper, iron, calcium, protein, sulfur, and phosphorus. A half-cup of cooked barley contains 3 grams of fiber, 96 calories, and 22 grams of carbohydrates. Eating barley can significantly help to reduce cholesterol levels, making it perfect for those trying to improve their heart health. Barley can be added to soups, stews, salads, cereals, and a variety of other dishes for you and the whole family.