By AJ Lanigan, immunologist and formulator for Better Way Health. This article includes a link to a beta-glucan product made by Better Way Health.
You’ve likely heard that fiber is essential for gut health, but did you know that different types of fiber offer unique health benefits? One standout example is beta-glucan, a type of soluble fiber that not only aids digestion but also provides a wide range of health benefits, from lowering cholesterol to enhancing your immunity.
Found naturally in plant-based foods like oats, barley, and certain mushrooms and also available as a dietary supplement, beta-glucan plays a critical role in supporting health yet is often missing from industrialized diets.
Unfortunately, the shift toward highly processed foods has significantly reduced beta-glucan intake, depriving many people of its unique health benefits. However, incorporating more beta-glucan-rich foods into the diet is a simple yet effective way to promote overall well-being.
What Is Beta-Glucan and How Does It Work?
Beta-glucan, or β-glucan, is a form of soluble fiber that’s a natural polysaccharide found in the cell walls of certain foods such as grains, mushrooms, yeast, and some plants.
One of the things that makes beta-glucan special is its classification as an immunomodulator. This means it helps “modulate” (i.e., enhance) your immune system to work as efficiently as possible. Beta-glucan does this by enhancing the activity of immune cells, potentially leading to a stronger immune response.
While beta-glucan itself isn’t an essential nutrient, fiber is. Most health agencies worldwide recommend between 25 and 35 grams of fiber daily.
However, even though there isn’t a specific Daily Value (DV) for beta-glucan, the Food and Drug Administration (FDA) suggests consuming three grams daily from oats or barley. Some people also opt for beta-glucan supplements to ensure they meet their daily needs.
Health Benefits of Beta-Glucans
Beta-glucans are associated with a wide range of health benefits, from improving heart health to enhancing immunity.
According to a September 2017 report in the International Journal of Molecular Sciences, beta-glucans may help to:
- Regulate the immune system
- Prevent the growth and spread of cancer cells
- Reduce the risk of heart disease
- Lower LDL cholesterol
- Offer anti-inflammatory effects
Let’s explore these benefits and more below.
Strengthens the Immune System
Beta-glucans can trigger “trained immunity” in immune cells, boosting immune memory. But how does that happen?
There are two key parts to understand: the innate and adaptive immune systems, which work closely together.
The innate immune system is the body’s first line of defense against germs and pathogens that enter your body — aka all those foreign invaders that can make you sick. Sometimes, however, this system fails to destroy all the invaders.
That’s when the adaptive immune system comes in as a second line of defense. This reinforcement layer can “remember” specific invaders. So in future attacks, it can use this “memory” to strengthen the immune response by producing the right antibodies to fight off unwanted guests.
Further, your body’s immunocytes (immune cells) determine how well your immune system traps and consumes invaders that do not belong in the body. You have many types, such as macrophages, neutrophils, basophils, and natural killer cells.
Beta-glucan primarily works through macrophages, an immune cell that triggers various immune functions. It helps the body produce the most effective immune response possible.
May Prevent the Growth and Spread of Cancer
Beta-glucan has also been studied for its effects on cancer, as it can stimulate natural killer cells, which inhibit tumor growth. This powerful nutrient may be able to enhance the efficacy of monoclonal antibody therapy (a type of cancer treatment) by causing white blood cells to attack cancer cells. It also could help suppress tumor growth by inducing apoptosis and inhibiting angiogenesis, which is crucial for tumor development.
Beta-glucans have also been reported to reduce the side effects of chemotherapy and radiation by boosting the immune system and mitigating inflammation. While more research is needed, these properties make beta-glucan a promising possible complement in cancer treatment, with the potential to enhance both the effectiveness of conventional therapies and the patient’s overall immune response.
Lowers LDL Cholesterol and Improves Heart Health
One of the most researched benefits of beta-glucan is its effect on blood cholesterol levels and heart health. Since 1997, the FDA has approved a health claim stating that beta-glucan from whole oats, oat bran, and whole oat flour may reduce the risk of heart disease.
Recent studies show that consuming three grams of beta-glucan daily for eight weeks can reduce LDL cholesterol levels by up to 15%. It does this by trapping bile acids, which are then excreted. It also helps to reduce cholesterol absorption in the digestive tract, which supports healthy blood cholesterol levels.
This is important because LDL is the “bad” cholesterol, and having an elevated level is a serious risk factor for heart disease.
Supports Gut Health
There are two main types of dietary fiber — soluble and insoluble. Each has different properties and health benefits.
- Soluble: Dissolves in water and forms a gel-like substance. Soluble fiber is the preferred food for many “good bacteria” living in your gut.
- Insoluble: Doesn’t dissolve. It helps move food through the digestive system and adds bulk to the stool, keeping your bowels running smoothly.
Beta-glucan found in oats is a soluble fiber, so as it forms into this gel-like substance, it slows down food as it travels through your intestines. Slowing down the traffic increases how long your body takes to digest food, which keeps you feeling full for longer.
It also acts as a prebiotic, providing nourishment for beneficial gut bacteria. As these bacteria ferment beta-glucan in the colon, they produce short-chain fatty acids (like butyrate), which support gut health and can have anti-inflammatory effects throughout the body.
Stabilizes Blood Glucose Levels
As beta-glucan slows down digestion, it also slows glucose absorption in the intestines, leading to a reduction in post-meal glucose spikes and overall improved glycemic control. This can be particularly beneficial for people managing diabetes or those looking to maintain stable energy levels throughout the day.
One 2022 animal study (our view on the use of animals in medical research is here) looked at the impact of a high-fat diet on the microbiota of mice with obesity and type 2 diabetes. Researchers found that yeast-derived β‐glucan positively impacted the metabolic health of the mice, including their insulin sensitivity and lipid metabolism in the liver.
Improves Skin Conditions
Beta-glucan isn’t just good for your insides; it may also benefit your skin.
Research suggests that beta-glucan can effectively penetrate the skin’s outer layer, promoting hydration by forming a protective film that reduces water loss and enhances skin barrier function. This is also why it’s a popular ingredient in skincare products. Its antioxidant properties can also help slow down the effects of skin aging.
Beta-glucan’s anti-inflammatory effects can soothe irritated skin from the inside out by modulating immune responses and calming redness. It may also accelerate wound healing by supporting collagen synthesis, which is crucial for skin repair and regeneration.
For more on collagen, read FRN’s article on How to Build Collagen Naturally.
Rich in Antioxidants
Beta-glucan also has antioxidant activity, which helps neutralize harmful free radicals in the body. By reducing oxidative stress, beta-glucan may help protect against various diseases, inflammation, and the effects of aging.
It’s thought that beta-glucan’s antioxidant potency is largely due to its classification as a polysaccharide. This is one of the mechanisms by which it can scavenge free radicals and support immune function while helping prevent chronic diseases associated with oxidative stress, such as cardiovascular diseases, cancer, and neurodegenerative disorders.
For more on antioxidants, check out FRN’s article, What Are Antioxidants? And What Are the Most Antioxidant-Rich Foods?
Foods that are Rich in Beta-Glucan
The richest sources of beta-glucans include:
1. Whole Grains
Barley and oats are solid sources of beta-glucan, each containing up to four grams of beta-glucan per 100 grams. It is also found in smaller amounts in wheat and rye.
2. Mushrooms
Shiitake, chanterelle, and oyster mushrooms (among others) are all rich in beta-glucan and offer additional health benefits. Chanterelles, in particular, may contain up to 27 grams of beta-glucans per 100 grams.
3. Sea Vegetables
Edible sea vegetables are another solid source of beta-glucan. Brown seaweed species, such as some sea grape and kelp varieties, contain a special beta-glucan called laminaran. The Laminaria digitata kelp species is estimated to contain over 50% beta-glucan by weight.
4. Baker’s Yeast (Saccharomyces cerevisiae)
Baker’s yeast is a particularly potent source of beta-glucan and one of the most studied. It’s important to note that while baker’s yeast is rich in beta-glucan, consuming live yeast is not recommended due to the possibility of fungal infections — especially in immunocompromised individuals.
Most leavened breads contain beta-glucan due to the inclusion of baker’s yeast, which is often the source of beta-glucan when extracted into supplement form.
Beta-Glucan Supplementation
While getting nutrients directly from food is ideal, beta-glucan supplements can offer a more concentrated amount than what is typically available through food sources. According to Dr. Vaclav Vetvicka, a professor and pathology researcher at the University of Louisville, “Our body has a limited ability to absorb glucan directly from food.” For individuals looking for maximal beta-glucan benefits, supplementation may be an option to consider since it can provide a more concentrated and potentially more potent source.
However, the effectiveness can depend on the formulation of the supplement, such as particle size and solubility, which affect how well the body and the microbes within it can absorb and use beta-glucan. For instance, beta-glucans from yeast or fungi have more potent effects on the immune system than those derived from cereals like oats.
While beta-glucan supplements are generally safe to consume, they can activate the immune system, so people on immunosuppressive therapy may need to check with their doctor before supplementation.
If you choose to take supplemental beta-glucan, it’s probably best to look for products that have undergone third-party testing to ensure you’re getting the best quality.
And, of course, it would be wise to consult with your healthcare team before starting a new supplement regimen.
Beta-Glucan-Containing Recipes
These three plant-based recipes shine with beta-glucan-rich ingredients like barley, mushrooms, and kelp. Packed with flavor and nutrition, each dish brings something unique to the table, making it easy to enjoy wholesome, delicious meals while incorporating these powerhouse ingredients. Perfect for those looking to switch up their meals AND boost their gut health!
1. Breakfast Chanterelle Avocado Toast
Take your avocado toast to the next level with the savory, umami goodness of chanterelle mushrooms. These delicious mushrooms not only add a delicate, mildly peppery flavor but also pack a punch of antioxidants and fiber. Even better, they’re a great source of beta-glucans, which help support immune health, regulate blood sugar, and reduce inflammation.
Paired with creamy avocado, this upgraded toast makes for a nutritious and satisfying morning pick-me-up!
2. Creamy Barley Risotto With Thyme and Star Anise
Creamy Barley Risotto With Thyme and Star Anise is a fragrant and festive dish perfect for a cozy dinner or a special occasion. Barley, a rich source of beta-glucan, adds a nourishing boost by supporting heart health and helping regulate blood sugar. The risotto blends the warming flavors of star anise, nutmeg, and fresh thyme with a hint of bright lemon zest for extra flavor.
Mixed with a smooth cashew cream sauce, this plant-based meal is creamy, comforting, and satisfying. Serve it with lemon wedges and a sprinkle of fresh thyme for a delicious and wholesome dish!
3. Kelp Salad With Baked Tempeh and Kimchi Dressing
Kelp Salad With Baked Tempeh and Kimchi Miso Dressing combines nutrient-rich ingredients, including seaweed, which is high in beta-glucans. These powerful compounds not only support immune health and reduce inflammation, but they also help regulate blood sugar levels.
In addition, the salad is packed with omega-3s from hemp seeds, calcium from tahini, iodine from kelp, iron from beets, and zinc from pumpkin seeds. This plant-powered dish delivers bold flavors and a wealth of nutrients to keep you feeling your best!
The Fiber You Won’t Want to Forget
Beta-glucan is a versatile and powerful type of soluble fiber found in several plant-derived foods and baker’s yeast. It can help improve digestion, heart health, immune function, and blood sugar regulation.
By including beta-glucan in a well-rounded diet, you could be taking a meaningful step toward better health and longevity.
Tell us in the comments:
- What are your favorite beta-glucan-rich foods?
- Would you ever take a beta-glucan supplement?
Featured Image: iStock.com/pixura
