You know that fiber creates a healthy gut microbiome and helps regulate blood sugar and remove cholesterol from your bloodstream. But there’s something unique about the soluble fiber beta-glucan, which comes from the cell walls of bacteria, fungi, yeasts and some plants. It is the only fiber that reduces body fat and weight. Beta-glucan leads to an increase in butyrate, a short-chain fatty acid created when your gut bacteria break down fiber. Butyrate induces the release of gut peptides, including the pancreatic peptide PYY (peptide tyrosine tyrosine) that helps you feel full and glucagon-like peptide-1 (GLP-1) that regulates blood sugar.
Drugs made with synthetic versions of GLP-1, including Ozempic and Rybelsus, have a weight-loss effect. Beta-glucan’s impact on body weight is not nearly as strong because it is broken down within minutes. The effects of GLP-1 drugs last for hours, even days, and can target neurons and other cells in the brain known to regulate energy. To understand the difference: Beta-glucan increases satiety so you feel fuller longer…GLP-1 drugs cut your appetite during a meal.
Natural sources of GLP-1: GLP-1 drugs don’t provide the health benefits of fiber…and more than 90% of Americans don’t get the daily recommended intake of 25 grams to 30 grams of fiber. Beta-glucan is one of the most important soluble fibers for reducing vascular disease risk, and it does not cause the side effects of weight-loss drugs, which include constipation or diarrhea, nausea and abdominal pain.
Another benefit: If you use GLP-1 drugs and want to stop after reaching a weight goal, foods rich in beta-glucan could help you keep the weight off.
Top sources of beta-glucan: Barley and oats and their flours. In general, one cup of old-fashioned rolled oats has about 3 grams of beta-glucan…one cup of cooked barley has 8 grams. Experiment with replacing one-quarter of all-purpose flour with barley or oat flour in recipes. Other good sources are king oyster and shiitake mushrooms.
Also: Beware of packaged foods trying to cash in on the importance of fiber. Many manufacturers load up products with fibers that include unhealthy sugars to make them more palatable. So be sure to read labels before buying.
