The growing trend of improving health through dietary changes has brought numerous healthy superfoods into the spotlight.

Fiber is one such food group that has earned significant recognition among health enthusiasts for its beta glucan health benefits.

Wait… what? Another article on fiber?

Yes, and no. You have heard and read enough about fiber, but less about beta glucan.

That’s right. Beta-glucan is a particular type of fiber that is power-packed with so many health benefits. Unlike typical plant-based fiber, beta-glucan is found in a multitude of other non-plant sources. We’ll come back to this shortly.

Let’s walk you through an overview of this key health secret of weight watchers and dieters.

Beta Glucan as The Ultimate Fiber Superfood

Also known as β‐glucan and BG, beta glucan is a type of dietary fiber that occurs naturally in the cell walls of bacteria, algae, fungi (especially yeasts), and seaweed. However, a large group is also found in whole grains (including your cereals).

Alternatively, you can also get beta glucans from supplements. Our favorites are from Real Mushrooms Turkey Tail with a minimum of 30% beta glucans!

• Soluble Beta-Glucans – Absorb slowly through your gut into the blood, taking more time to move to the large intestine.
• Insoluble Beta-Glucans – Do not absorb through the gut, moving faster and increasing fecal bulk.

The Health Benefits That Have Taken Health Enthusiasts by Storm

According to this study published in the Journal of Nutrition and Metabolism, beta-glucans offer an array of health benefits by supporting gut, heart health, the immune system, and easing skin conditions.

Gear Up for a Healthy Gut

This study revealed that daily consumption of 4-7 grams of beta-glucans reduces hunger and increases satiety. Another study showed that 7 grams daily over 12 weeks reduced body mass and waist circumference in overweight men.

The New Secret for a Happy Heart

Research shows beta-glucans lower LDL cholesterol and triglycerides, reducing the risk of coronary artery disease.

Take Control of Diabetes

By slowing down glucose absorption, beta-glucans minimize spikes in blood sugar, reducing the risk of glucose intolerance and Type 2 Diabetes (study).

Beef Up Your Natural Body Defense

The Beta-Glucan Packed Food Groups

Whole Grains

Whole grains, aka cereal grains, are deliciously jam-packed with beta-glucans. Barley is the most abundant source, followed by oatmeal. Other whole grains that are rich in beta-glucans include wheat, rye, maize, and triticale.

Medicinal Mushrooms

Medicinal mushrooms are loaded with health-boosting nutrients, including beta-glucans. Some common beta-glucan rich medicinal mushrooms include yun zhi, reishi, and maitake.

Beans

Beta-glucans are also found in peas and lentils.

Fruits and Vegetables

Less abundant sources of beta-glucans include broccoli, sweet potato, eggplant, apples, strawberries, and prunes.

Supplements

We wish there was enough scientific evidence supporting the exact dosage requirements of supplemental beta-glucans. However, there is some research recommending their use of in reducing cholesterol:

Whole Grains (Barley, Oats, Rye)

Medicinal Mushrooms (Reishi, Maitake)

Yeasts, Seaweed, Algae

The Food and Drugs Administration (FDA) and the European Food Safety Authority (EFSA) have testified that the daily consumption of 3 grams of beta glucans reduces total cholesterol levels by 5-8%.

Natural glucan molecules can serve as promising treatment options in people with dyslipidemia (high lipids in the blood).

Associated Risks and Side Effects

Beta-glucans are generally safe with minimal risks (source). Excessive intake may cause mild intestinal upset. Always consult your healthcare provider, especially if on immune-suppressing medications.

Conclusion

Beta-glucans are powerful dietary fibers found in grains, mushrooms, yeast, seaweed, beans, fruits, and vegetables. Studies show they help reduce cholesterol, support cardiovascular health, strengthen immunity, and regulate blood glucose. Both the FDA and EFSA confirm that 3–10 grams daily can significantly improve metabolic and heart health.

Are you taking beta-glucans in your diet? Share your favorite sources in the comments below!