We spoke with experts to help break down the benefits of beta-glucans, the science behind these unique plant fibers, and how you can get more of it in your diet. Most grain-based beta-glucans are soluble fibers, which means they dissolve in water and are typically fermentable (i.e., prebiotic) in your digestive tract. Beta-glucans from bacteria, fungi, and yeast are typically insoluble in water. More importantly, as a 2019 review in Molecules details, beta-glucans are a unique family of fibers that are biologically active1, a characteristic that plays a role in their potent health benefits. That FDA heart-health designation is specific to a food-based dose of beta-glucans (i.e., 3 grams or more) from whole oats or barley, in the context of a diet low in saturated fats and cholesterol. And as these meta-analyses of randomized controlled trials demonstrate, the science backs beta-glucans’ (from oats3 and barley4) ability to improve key heart-healthy lipids. In a comprehensive 2020 review published in Molecular Nutrition and Food Research, researchers examined the immune-support role of a specific type of beta-glucans (beta-1,3/1,6-glucans) from baker’s yeast (Saccharomyces cerevisiae) in preclinical and human studies to date. The science demonstrates that beta-glucans have antioxidant properties and are potent immunomodulators: They help train and strengthen the innate defense functions of key immune cells like neutrophils and macrophages. These essential white blood cells help protect you from immunologic threats and infection. Beta-glucans also help balance inflammation, a critical component of your body’s immune response. Finally, yeast-derived beta-glucans have been shown to have a protective and symptom-reducing impact on upper-respiratory-tract infections5 (URTI), such as colds and the flu. In combination with inositol and digestive enzymes, beta-glucan has been shown to help improve gas, bloating, and abdominal pain in people with IBS7 and IBD8. Of course, with the important role of beta-glucans in metabolic health and immunity in humans, one could extrapolate that these important plant bioactives may contribute to healthy aging in us, too! More research will help to fully inform this hypothesis. There’s a relatively small amount of research on beta-glucans as a topical treatment. But some laboratory studies have shown that, when applied to both acute and chronic wounds, this plant fiber accelerated the healing process13 by controlling inflammation, contributing to the growth of new skin, and fighting off bacteria and other viruses that can cause infection. Quinn recommends combining different sources of beta-glucans, or “bundling it for the boost,” so you can benefit from the synergy of plant phytochemicals. “Pack your smoothie with multiple mushrooms and fruits rich in antioxidants, such as blueberries or dark cherries, to mask the intense mushroom flavor,” she says. “Soups are another easy way to consume beta-glucans and also add some sparkle to your meal. You can make a shiitake broth (dashi) with some kombu as an excellent healing broth.” For gut health15 and cardiometabolic benefits (i.e., lowering cholesterol3 and improving glycemic control10) from oats and barley, the biological mechanism is rooted in the fact that they’re soluble fibers. This means beta-glucans pull in water from the gut and form a viscous, gel-like substance, slowing down the transit of foods (and absorption of their components, like glucose and cholesterol) through your digestive tract. “This is how it regulates blood sugar levels, as sugar gets absorbed into the bloodstream more gradually,” says Gillespie. “Beta-glucan is also indigestible by the body; this means that it passes through the GI tract without being broken down and absorbed. As it travels intact through the GI system, it can carry excess lipids, like cholesterol out with it.” Beta-glucans are very well tolerated and have a strong record of safety. In clinical studies using beta-glucans from oats or barley, no adverse side effects16 have been observed in children or adults. And the same safety has been shown across the life span for beta-glucan extracts from yeast, too. One potential drug-nutrient interaction to mention is immunosuppressants. Because beta-glucans promote and stimulate the immune system, a person on immunosuppressant drugs should discuss any plans to significantly increase their beta-glucan intake with their health care practitioner. Of course, it’s always a good idea to consult with your doctor before making any major lifestyle changes, especially if you take any medications. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
