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Beta-glucans

With meals

Beta-glucans are soluble polysaccharides found naturally in the cell walls of oats, barley, mushrooms, and yeast. They are best known for their cholesterol-lowering properties and immune-modulating effects. Different sources yield structurally distinct beta-glucans — cereal-derived forms primarily support cardiovascular health, while fungal and yeast-derived forms are more studied for immune function.

Gil Carvalho
Gil CarvalhoReported use
Research Evidence
Enhances innate immune cell activity
Moderate
Reduces incidence and duration of upper respiratory infections
Moderate
May support healthy gut microbiome composition
Limited
Lowers post-meal blood glucose spikes
Strong
Reduces LDL cholesterol levels
Strong
Source: Examine.com

Expert Evidence

7 references from 2 experts

“I know some viewers will wonder why I use supplements instead of eating the actual foods. In the context of the experiment, the beta glucan supplement allows you to add fiber without changing the calories and is easier to quantify because it's a capsule.”

New Study Crushes “One Size Fits All” Diet?

2:41

6 references in 6 episodes from 2025–2026

2026
2025
2022
Safety & Cautions

Side Effects

  • Bloating or gas at higher doses
  • Mild digestive discomfort
  • Increased flatulence when starting supplementation
Beta-glucans are generally well-tolerated at recommended doses. Individuals with celiac disease or gluten sensitivity should ensure oat-derived products are certified gluten-free, and those on cholesterol-lowering medications should consult their physician as effects may be additive.
Pairs Well With
Omega-3 Fatty Acids (EPA)Vitamin D3Zinc