Beta Glucan: You Beta Believe It!

by Carly Neubert, BA, NC , Published February 03, 2021 | Updated February 02, 2026

You better believe beta glucan is advantageous when it comes to your health. Beta glucan is a form of dietary fiber that is strongly linked to improving your cholesterol levels and boosting overall heart health. It plays a role in maintaining a healthy and functional gut and can even help when fighting or preventing certain viruses. Beta-glucan has the same benefits as GLP-1 medications (semaglutide or terzapatide) without the side effects and cost.

Like many dietary fibers, it is also available in supplement form. Beta glucan, like all fiber, is a type of prebiotic. You can think of it as food for the probiotics that are already in your microbiome. If you’re curious as to how it contributes to weight loss, your immune system, where it can be found naturally, as well as some of its reviews as a supplement, you have come to the right place. I have another article detailing some of the general questions regarding beta-glucan, so feel free to check that out as well.

What foods contain beta glucan?

Since beta glucan is a dietary fiber, we ingest it naturally through plant-based foods. Beta glucan is specifically a soluble fiber, meaning it dissolves partially in water, however both soluble and insoluble dietary fibers are readily available within food sources. The amount and type of fiber present in a certain food varies from type to type, so it is useful to know where, and in what quantities, beta-glucan can be found.

Some foods rich in beta-glucan are: oatmeal, barley, shiitake/reishi mushrooms, seaweed, and algae. As I mentioned earlier, it is found in plant-based foods mostly, yet these five foods have been identified as packing the most punch when it comes to the amount of beta glucan present per serving. For example, oatmeal has been found to have 2 grams of beta glucans per cup. Similarly, one cup of cooked pearled barley contains 2.5 grams of this necessary dietary fiber. Though they aren’t nearly as potent as oats and barley, wheat and rye contain beta glucan too.

Beta-glucan is a broad term referring to many sub-types of beta-glucans. The specific beta-glucan used in medical research is Beta 1,3D Glucan. If you want to use beta-glucan supplements to achieve the benefits as found in medical research, your must ensure you are using supplement that says "Beta 1,3D Glucan." If your supplement just lists "beta-glucan" on the ingredient label, you may not be getting the potent form that will give you the researched results you are looking for.

While it is a great idea to have a healthy diet that includes food with beta-glucan, keep in mind that the medical studies that show improvement in weight, cholesterol, and immune function all use beta-glucan supplements. It would be impossible to consume enough food in order to obtain a 100-500mg dose of beta-glucan as Beta 1,3D Glucan. These are the doses that are routinely used in medical studies.

The table below provides a visual of the various food sources of beta glucan, along with its content (by percentage).

Source: Benison Media

How does beta-glucan affect weight loss?

Various studies have classified beta-glucan as a support for weight loss for numerous reasons. First, it is known to help lower cholesterol levels. High cholesterol levels have been linked to the development of metabolic syndrome in adults. Secondly, it helps with constipation, bowel issues, and fostering a healthy gut, thus it contributes to weight control overall. I discuss metabolic syndrome, the risk factors and treatment in this article on weight loss. There are various other well-researched ways that beta-glucan is showing up as an important and easy hack for weight loss.

Promotes satiety (full and satisfied feeling)
Reduces appetite
Creates a healthy microbiome
Reduces fat storage
Lowers blood sugar spikes
Lowers insulin spikes
Feeds healthy bacteria that promote weight loss

Several recent studies explain the weight loss benefits of beta-glucan. In 2025, this study concluded that beta-glucan has few adverse effects and supports weight loss by lowering fat storage, cholesterol levels, and fat oxidation. This study confirmed that beta-glucan can reduce blood sugar levels and stop inflammation and oxidative stress.

The medical studies recommend 100-200mg/kg of beta-glucan for 4 weeks. This study showed a decrease in body weight, fat tissue, cholesterol and atherosclerosis. Based on the studies, here are my recommendations for using beta-glucan for weight loss. Follow this plan for at least 4 weeks:

4-week weight loss plan

100mg at breakfast, along with a high-fat and high-fiber breakfast---see my recipes for Overnight Oats in the next section.
100mg at dinner
At least 64 ounces of water per day
At least 20 minutes of daily movement (walking or other light exercise)

Cholesterol

How Beta-Glucan lowers cholesterol

Blocks the absorption of some fat from your diet
Slows down fat absorption from the food you eat
Feeds good bacteria that block your liver from making excess cholesterol
Feeds good bacteria that block enzymes from making too much cholesterol
Traps fat in your bile from being reabsorbed

One study listed in the US National Library of Medicine focused on the health benefits of beta glucan in adults with obesity and metabolic syndrome. This study proved that beta-glucan feeds the good bacteria in your microbiome which leads to better insulin sensitivity. To read more about the co-morbidities and treatment of metabolic syndrome, check out my blog about Weight Loss, Diabetes, High Cholesterol and Non-Alcoholic Fatty-Liver Disease.

How can I include more beta-glucan in my diet?

In order to maintain a diet high in beta glucan and promote a healthy gut microbiome, I recommend making oatmeal your go-to breakfast. Adding oats to a classic fruit smoothie is also an easy way to insert some extra beta glucan into a rather simple meal. An ideal beta-glucan-rich lunch could consist of vegetable soup with barley and chopped shiitake mushrooms. When baking, you can also substitute oat flour in place of normal flour to fortify a meal with a little extra beta glucan.

Top foods for getting more fiber and beta-glucan in your diet

Steel cut oatmeal (skip the instant oatmeal because it has less beta-glucan and less fiber
Add oats to your smoothie
Overnight oats (see recipe below)
Substitute 1/4 cup oat flour for regular flour in recipes
Add fresh or dried shiitake or maitake mushrooms to your soups, stir-fry, or meatloaf (recipe below)

Basic Overnight Oats Recipe (1 Serving)

Ingredients:

½ cup rolled oats (≈2g beta-glucan)
½ cup unsweetened oat milk (or almond/coconut milk)
¼ cup organic Greek yogurt or coconut yogurt (optional)
1–2 tsp chia seeds (adds fiber + texture)
½ cup frozen or fresh berries (natural sweetness + antioxidants)
½ tsp cinnamon (anti-inflammatory)
1 tsp honey or maple syrup (optional)

Optional add-ons:

1 tbsp oat bran (+2g beta-glucan boost)
1 tbsp flaxseed (for omega-3 and satiety)
1 tbsp nut butter (healthy fats + flavor)
1 tbsp hemp seeds (protein + healthy fats)

Instructions

Combine:
Oats, milk, chia seeds and cinnamon in a jar that holds at least 3 cups. I like to use a 1-pint mason jar.
Mix & Cover:
put into the fridge for at least 4-6 hours or overnight.
Mix or blend:
add any fruit, sweetener, or other options
Enjoy cold or slightly warmed

Shiitake Mushroom Meatloaf Recipe

Yield: 6 servings | Prep time: 20 min | Cook time: 60 min
Beta-glucan boost: ~1–1.5g per serving from shiitake

Ingredients

1 lb (450g) organic ground beef or turkey
1 cup fresh shiitake mushrooms, finely chopped (about 100g)
1 small onion, finely chopped
2 garlic cloves, minced
½ cup rolled oats (optional: adds more beta-glucan + texture)
2 eggs (or 2 tbsp ground flaxseed)
¼ cup milk or oat milk
2 tbsp tomato paste
1 tbsp soy sauce or Worcestershire sauce
1 tsp dried thyme or Italian herbs
½ tsp black pepper
½ tsp salt
Optional topping: no-sugar ketchup or BBQ sauce (I use Primal Kitchen)

Instructions

Prep mushrooms:
Clean and finely chop the shiitake mushrooms. Lightly sauté them in a pan over medium heat (5–7 min) until the moisture releases and evaporates. Let them cool.
Mix ingredients:
In a large bowl, combine ground meat, sautéed mushrooms, onion, garlic, oats, eggs, milk, tomato paste, and seasonings. Mix just until combined.
Shape:
Form into a loaf shape on a parchment-lined baking tray or place in a loaf pan.
Top (optional):
Spread ketchup on top for a glaze.
Bake:
Bake at 350°F (175°C) for 55–65 minutes, or until internal temp reaches 160°F (71°C).
Rest & Serve:
Let sit 10 minutes before slicing. Serve with roasted veggies.

How can beta glucan fight viruses?

Due to the Covid pandemic, viruses are a common and widespread concern. Luckily, multiple human trials have demonstrated that beta glucans stimulate immune activity against such viruses. Scientifically speaking, beta glucans function by acting on several immune receptors that stimulate immune cell activity overall. This increased immune response is vital when it comes to fighting off foreign species such as bacteria and viruses.

How beta-glucan strengthens your immune system:

Activates macrophages that “eat” up bacteria and viruses
Increases NK (natural killer) cell activity
Creates T-cell activation and long-term cell memory (T-cells)
Stimulates and controls inflammation in response to bacteria and viruses (cytokines)
Programs your cells to remember the bacteria or virus for next time (Innate immunity)

Furthermore, due to the fact that they control cholesterol levels and promote a robust gut, beta glucans prevent and reduce the impact of metabolic disorders and other non-communicable diseases. Because of this, beta glucan is considered to be a useful tool when it comes to supporting your immune system, especially in today’s climate. Here is more information about how it helps to activate your immune system against pandemic viruses.

In fact, one thought-provoking study by the Annals of Translational Medicine found that mice, when fed with a beta-glucan mixture, experienced reduced effects of influenza virus infection. While various foods contain beta glucans, the best way to get enough to stimulate your immune cells is by taking a supplement that is labeled with Beta 1,3D glucan in the ingredient list.

What are customers saying about beta glucan supplements?

Customer testimonies can often provide us with some insight into the actual functionality and applicability of a supplement. Let’s take a look at what people are saying about beta glucan.

“Since I started taking supplement with beta-glucans, I have twice witnessed everybody around me being down with the flu or a strong cold. I was once a bit affected, but not something keeping me home. My product is a "multi," with a whole range of other beneficial substances, but I believe the beta glucans are the reason of why I stayed so untouched when others was quite sick.”

“The only problem I have with this supplement is that it has to be taken on an empty stomach. The only time that happens is when I wake up. That is when I am most forgetful. I have not had a cold or flu since I started taking BG.”

“It seemed that if I was even slightly exposed to a cold or a stomach bug I would become sick with it myself within a week. I felt as if I was constantly sick. I went to the vitamin store and this is what was recommended. I have taken this medication for four(4) months now and have not been sick once, not even when my young children have been ill. I was very hesitant to try beta glucan but I am glad I did. It is working so far.”

"Your explanation of Beta Glucan are excellent! I have been taking this product by the same manufacturing company (A.J. Lannigan) for over 8 years. Just turned 80 and still selling real estate, riding my Harley and working out! Very seldom have colds etc!"

Is beta glucan better than hyaluronic acid?

Yes, it is. Beta glucan can also be found in topical skin creams. It is used in moisturizers and out-performs hyaluronic acid.

If, after all, you are still curious about the functional benefits of beta glucan, please read our previous blog. But, if you are looking for the most potent and studied beta glucan extract, then stick with Transfer Point Beta Glucan. If you’re ready to browse our assortment of beta glucan supplements available, click here. Remember, if you’re wondering how a singular dietary fiber can have all these impacts - you beta believe it!

For a personalized plan for introducing Transfer Point Beta Glucan into your wellness lifestyle, schedule a consultation with me.

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