A study from Lund University in Sweden revealed that one particular fiber-packed food—barley—can quickly and effectively improve your health by reducing blood sugar levels and the risk for diabetes while amping your metabolism for up to 14 hours. The particular mix of dietary fibers in barley reduced appetite (not to mention, the risk for cardiovascular disease!) in study subjects.
The reason has to do with how that special mix of dietary fibers in barley kernel reacts in the gut. The researchers believe dietary fibers from the barley kernel increase the amount of good gut bacteria called prevotella copri and release important hormones that can help tell your brain that you're full.
Dietary fiber in 1 cup: 6g (USDA)