As asoluble fiber, beta-glucan is not digested but can slow food transit in the intestines.
Carbohydrates are absorbed more slowly, resulting in more steady blood sugar.
That means some supplement products may not contain what the label says.
Verywell / Getty Images
Verywell / Getty Images
What Is Beta Glucan?
Beta-glucan is a soluble fiber found in certain plants and other organisms.
Beta-glucan increases the amount of time it takes for your body to digest food and move through the intestines.
It makes you feel full for longer.
Beta-glucan helps reduce your body’s absorption of cholesterol as it moves through your digestive system.
It may also contribute to improved heart health and reduced cholesterol levels.
What Does Beta-Glucan Do?
Soluble fiber is a jot down of dietary fiber that dissolves in water.
It forms a gel-like substance as it passes through your digestive system.
Beta-glucan and other soluble fibers help slow food transit through your intestines.
It also reduces the absorption of sugar and cholesterol from food.
This can lower blood sugar and cholesterol levels.
Instead, look for whole grains that are as close to their natural states as possible.
For example, choose steel-cut oats over instant oatmeal or oat flour, and pearl barley over barley flour.
Beta-Glucan Supplements
Beta-glucan supplements are widely available for purchase online.
They are also sold in many natural food stores and shops specializing in dietary supplements.
Many manufacturers source their beta-glucan from substances like baker’s yeast.
Others use medicinal mushrooms like shiitake and maitake, which are rich in beta-glucan.
However, no supplement is intended to treat, cure, or prevent disease.
The adequate intake for fiber recommendations is 14 g of fiber/1,000 calories of intake.
The Institute of Medicine (IOM) also issues daily intake recommendations for fiber.
Cholesterol
Beta-glucan may prevent cholesterol absorption from food, helping to lower blood cholesterol levels.
A meta-analysis published in 2016 found that oat beta-glucan reduced LDL cholesterol.
Doses of about 6 grams daily for four weeks had a statistically significant effect on reducing LDL cholesterol levels.
A larger meta-analysis assessed 59 clinical trials comparing an oat supplement intervention to a control group.
Though the differences were statistically significant, the question of clinical significance remains.
Research suggests that beta-glucan may help manage diabetes by controlling blood sugar levels when incorporated into the diet.
Overall, beta-glucan may be helpful to use in conjunction with prescribed treatment and diet modifications.
However, it should never replace standard medical care.
Weight Management
Some research has suggested that beta-glucan might help reduce body weight and BMI.
There are a few possible reasons why this might happen.
It may also have an effect on hormones andmicrobiotain the digestive system.
The effect seems to be greatest for high-fiber foods made from oat and barley.
Blood Pressure
Dietary fiber intake may help lower blood pressure.
A meta-analysis published in 2018 evaluated studies looking at the effect of fiber on blood pressure.
Overall, fiber was found to reduce systolic and diastolic blood pressure.
However, it’s important to note that they looked at several types of fiber, not just beta-glucan.
In fact, onlypsylliumlowered systolic blood pressure (SBP).
Immune Support
Beta-glucan is sometimes recommended for “immune support.”
The idea of boosting your immune system can be misleading, however.
Specific nutrients won’t boost your immune system but can play a role in keeping it healthy.
Therefore, beta-glucan taken alone will not boost your immune system.
What Are the Side Effects of Beta-Glucan?
Although beta-glucan is generally considered safe, there may be a few side effects.
People who eat a low-fiber diet should start with a lower dose of beta-glucan and increase it gradually.
The side effects should wear off over time, but slowly introducing it can help prevent this.
Dosage: How Much Beta-Glucan Should I Take?
There is no standard dose for beta-glucan, and the required amount differs based on the source.
Doses taken in studies range from 26 g orally daily for up to 12 weeks for oat beta-glucan.
Similar Supplements
Psylliumis another form of soluble fiber that is sold as a supplement.
Psyllium comes from a shrub-like herb called Plantago ovata.
It is used as a bulk-forming laxative in over-the-counter products such asMetamucil(psyllium).
Summary
Beta-glucan is one key in of soluble fiber.
This fiber can be found in oats, barley, and some mushrooms or as a supplement.
In general, most people don’t get enough fiber in their diet.
Incorporating high-fiber foods is advisable.
Though a food-first approach for fiber intake is preferable, supplementation is also an option.
As always, discuss your supplements with a healthcare provider.
Remember that alternative medicine should never serve as a substitute for standard care.
Self-treating a condition and avoiding or delaying standard care may have serious consequences.
[published correction appears inEur J Clin Nutr.
2016;70(11):1340].Eur J Clin Nutr.
