Beta-glucans

What are Beta-glucans?

Beta-glucans are polysaccharides classified as soluble fibres. They naturally occur in several foods, including oats, barley, mushrooms, and yeast.

How do they work in the body?

When beta-glucans are consumed, they are broken down by the gut microbiota into smaller fragments that can be absorbed by the body. These fragments can then stimulate immune cells, such as macrophages and dendritic cells, resulting in an enhanced immune response.

Additionally, beta-glucans function as a soluble fibre that can affect digestion.

Scientific benefits

Several studies have investigated the health benefits of beta-glucans. Here are some of the key advantages identified in research:

Dosage and recommendations

To achieve the health benefits of beta-glucans, it is recommended to consume at least 3 grams per day. This can be achieved by eating oats, barley, or supplements containing beta-glucans. It is important to follow the dosing instructions on products and consult a doctor or dietitian before starting supplements, especially if you have underlying health conditions.

Best sources and forms

Beta-glucans are found in various foods and supplements. Here are some of the best sources:

• Oats: Oatmeal is one of the richest sources of beta-glucans and can easily be included in breakfast or baked goods.
• Barley: Barley is another good source that can be used in various dishes.
• Supplements: There are also several supplements on the market containing concentrated forms of beta-glucans, usually in capsule form.

Side effects and warnings

Beta-glucans are generally considered safe for most people when consumed in normal amounts through the diet. However, some individuals may experience mild side effects, such as:

• Gas
• Stomach ache
• Diarrhoea

People with certain medical conditions or who are taking specific medications should consult a doctor before starting beta-glucan supplements.

Frequently asked questions

What is the difference between beta-glucans from oats and mushrooms?

Can beta-glucans help with allergies?

Some research suggests that beta-glucans can modulate the immune response, which in theory may help certain allergic reactions, but more research is needed.

Is it safe to take beta-glucans during pregnancy?

There is limited research on the safety of beta-glucans during pregnancy. It is best to consult a doctor before starting them.

Can I get beta-glucans through diet without supplements?

Yes, you can obtain sufficient beta-glucans by including oats, barley, and mushrooms in your diet without needing supplements.

Are there any interactions with medications?

Beta-glucans may affect the absorption of certain medications. It is important to discuss with a doctor if you are taking medications and considering using beta-glucans.