Beta glucan is a prebiotic fiber with heart health benefits, found in oats, barley, and mushrooms. It nourishes beneficial gut bacteria (different from probiotics, which are the bacteria themselves) and aids in cholesterol management.
Prebiotics are the fuel that makes probiotics thrive.
They feed the microorganisms in your gut and act as foods to improve the good bacteria in the body. (1)
These non-digestible fibers give your gut's good bacteria (microflora) what they need to support a balanced microbiome.
Despite sharing a close relationship, prebiotics and probiotics are not the same thing.
However, these two need to work in perfect harmony to maintain a healthy gut.
Many natural foods include prebiotic fibres and probiotic organisms, making them easy to add to your daily diet for a healthy gut.
On the other hand, probiotics are predominantly found in fermented foods such as: yogurt, pickles, kimchi, kefir, traditional buttermilk, and sauerkraut.
In addition to feeding the good bacteria and microflora in the gut, prebiotics can also help stabilize spikes in blood sugar, absorb calcium, and preserve the cells that line the gut.
Further benefits include regulation of bowel movements, stimulating hormones to help with appetite, and strengthening the anti-inflammatory response.
Prebiotics also play an essential role in producing gut-brain neurotransmitters that affect mood.
Prebiotics are commonly found in high-fiber foods such as: (2)
A natural substance that stands out among these fibers is Beta glucan.
Beta glucan is naturally found in grains, cereals, mushrooms, yeast (yeast β-glucan) and oatmeal (oats).
It offers unique prebiotic benefits and positive effects on your digestive health.
As it passes through your body undigested, beta glucan becomes fermented by intestinal microflora in the colon.
This fermentation process can boost beneficial bacteria growth, promoting better gut health. (3)
Beta glucan is also globally trusted as an immune-boosting supplement.
Eating a diet rich in prebiotic foods can help maintain this balance, but introducing specific supplements like beta glucan may offer even more targeted support for those looking to optimize their gut flora.
Next reading: Is beta glucan a soluble fiber?
Think of prebiotics as fertilizer for your garden; just as plants thrive with proper nutrients, so do beneficial microbes with prebiotic support.
These fibers travel undigested to the colon, where they ferment and fuel the growth of probiotics, which are vital for a healthy digestive system.
Various prebiotic nutrients include short-chain fatty acids (SCFAs) that act as anti-inflammatory, anti-obesity, and cardiovascular protectors. (4)
The flow of prebiotics helps maintain a balanced ecosystem within the intestines.
They also enhance digestion and absorption of nutrients, potentially reducing the risks associated with chronic diseases. (5)
Prebiotics pass through the upper part of the gastrointestinal tract undigested.
They stimulate the growth or activity of advantageous microbes by being fermented when they reach the colon.
This fermentation process produces short-chain fatty acids (SCFAs), which have various health benefits, including improving gut barrier function and providing energy to colon cells.
β-glucan is a soluble fiber that packs a punch when it comes to enhancing your immune system and managing cholesterol levels.
It binds with cholesterol-rich bile acids in the digestive tract to help lower blood cholesterol levels by pulling these acids out of circulation.
This means beta glucan is a natural way to avoid the risks of heart disease. (6)
But there's more.
Beta glucan has beneficial effects on reducing blood glucose levels by slowing down food absorption rates. (7)
This offers you more stable energy throughout the day without those dreaded spikes or crashes.
However, the true power of beta glucan lies beyond mere digestion and the gut microbiome; it supports our body’s immune defenses too.
Glucan naturally activates (modulates) every immune cell in the body, causing the immune system to be on high alert.
This means that the body can act more effectively and fight off harmful pathogens, germs and diseases.
For example, a strong immunity means you can fight off colds and flu more frequently.
However, medical studies have proven that beta glucan is a powerful treatment in combating various diseases.
These include: (8) (9) (10)
Unlike other fibers that get digested early on, beta glucan travels through the upper GI tract untouched. (11)
The fermentation process in the gut transforms beta glucan into helpful compounds with benefits similar to those of other prebiotics.
It also leads to changes in pH levels within the colon, which helps reduce the growth of bad microbes.
Beta glucans can increase the levels of good bacteria in the gut, such as Bifidobacteria and Lactobacilli, according to a study that NCBI highlighted. (12)
These are key players when it comes to maintaining a strong immune system and keeping harmful pathogens at bay.
With regular intake of beta-glucan-rich foods or supplements, we're taking actionable steps toward better overall health.
In addition to consuming foods rich in prebiotics, adding sources of beta glucan to your diet is easy once you know where to look.
Common natural sources of beta glucan include: (13) (14)
People also look to supplementation to ensure they get a regular intake of glucans.
Remember that not all beta glucan supplements are created equal; quality and a trustworthy reputation is key.
Small changes can lead to big results when it comes to improving gut health through diet.
Here are some simple ways to incorporate beta glucan in your food:
With creative meal planning, getting enough prebiotic fibers like beta glucan becomes both delicious and effortless.
The goal is consistency.
So, is beta glucan a prebiotic? Absolutely.
But remember this: beta glucans are good for more than just your heart; they're food for those crucial microbes too.
Bear in mind that nurturing beneficial bacteria is key.
A happy gut means a happier you.
Oat beta glucan is considered to have prebiotic effects by nourishing beneficial gut microbes.
The top three well-known prebiotics are inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS).
Folks with yeast allergies or those on certain medications should steer clear of beta glucan and consult their doctor first.