Fiber & Beta Glucan: Keys to Good Health?

 In this article, we will be discussing β-Glucans (beta-glucans), their benefits, uses, and importance to overall health.

Beta Glucan Defined

Beta-glucans are natural sugars found primarily in the cellular walls of various organisms such as plants, oats, barley, fungi, algae, yeast, and lichens. Other sources include various mushrooms (shitake, maitake, chaga, lingzhi) and seaweed. Glucans were first discovered in barley and lichens.

Beta-glucan is important for overall health because it is a form of soluble fiber that may be able to support heart health and strengthen the immune system.

Lack of Fiber Health Dangers

A lack of fiber can have a direct impact on a person’s health. A low-fiber diet might increase the risk of the following health issues:

Increased obesity risk. Fiber increases feelings of fullness, which can decrease the risk of overeating. Inadequate levels of fiber can cause foods and liquids to leave the gut quicker, which could prolong feelings of hunger. Meanwhile, a person continues to eat even though the body has been satisfied. This could result in unknowingly consuming more calories than the body needs, increasing the risk of unwanted weight gain.

Potentially higher cholesterol levels. While the body needs cholesterol to function efficiently, too much of the waxy substance can increase the risk of many ailments, including heart disease and strokes. Fiber binds to cholesterol and eliminates it from the body. Studies on cholesterol indicate soluble fiber reduces both LDL and total cholesterol amounts. [1]

Constipation. Infrequent bowel movements (three or less per week) and hard, dry stools are possible signs of constipation. While there are many medications for constipation currently available, eating foods high in fiber is critical. Researchers note medication cannot manage the issue alone, concluding “better short- and long-term outcomes are achieved with lifestyle changes, including a proper diet.” [2]

Blood sugar regulations. A comprehensive review of studies on blood sugar regulation found that consuming high amounts of dietary fiber reduced the incidence of developing type 2 diabetes and provided a slight reduction in fasting blood glucose concentration. [3]

Increased risk of swelling. A high fiber diet can loosen stools, making them easier to pass. This decreases the risk of pain, swelling, and discomfort in the anal area.

For many people, their first thought when experiencing any of these symptoms is to take prescribed medication from their doctor or purchase an over the counter remedy. However, what they may not realize is these could be signs of a diet that is low in fiber, and they simply need to increase their fiber intake. Note: if symptoms persist, seeing a doctor is strongly advised.

Top Fiber-Rich Foods

Eating a healthy diet is essential for good health. Top fiber-rich foods include the following (per 100 grams of food):

Eating a healthy diet is essential, which includes consuming a variety of nutritious foods as described above. Unfortunately, getting enough fiber from fruits, vegetables, and certain grains can be difficult: many people opt for quick meals and limited diets that are low in fiber and roughage instead.

Low-carb and keto diets are popular in part because they promise quick, effective results, but they may lack the daily fiber requirements needed for good health. A viable option is to get fiber from healthy supplements such as beta-glucan.

Beta Glucan Benefits

Beta-glucan is a naturally occurring polysaccharide, which is a carbohydrate whose sugar molecules bond together. It is naturally derived from the cell walls of certain bacteria and fungi.

The body doesn’t produce beta-glucan, so it must be obtained from food or supplements.

In addition to studies that highlight fiber’s potential to strengthen the immune system and support heart health, research on beta-glucan specifically have yielded the following promising results:

Beta-glucan and cholesterol. Beta-glucan has been recognized as having cholesterol-lowering properties:

• In 1997, the FDA approved a health claim that beta-glucan can reduce plasma cholesterol levels and risk of heart disease. [4]
• In 2004, the United Kingdom Joint Health Claims Initiative permitted the cholesterol-lowering claim for oat beta-glucan. [4]

Beta-glucan and blood sugar. A compilation of studies by Brazilian researchers concluded that beta-glucan consumption assisted in decreasing blood sugar levels in diabetic patients. After analyzing the data, researchers concluded “The consumption of greater doses or smaller doses for longer periods of time produced better results.” [5]

Beta-glucan and Immune health. Beta-glucans can stimulate the production of both immune cells and white blood cells. These cells help the immune system protect the body from bacteria, pathogens, viruses, and other foreign invaders.

Beta Glucan Supplement

As people eat more foods that are low insoluble fiber, having a reliable supplement is more important than ever. The average adult eats 15 grams of fiber, while the recommended amount for men is 38 grams per day and 25 grams for women. The following supplement is an excellent way to ensure the body gets the beta-glucan it needs.

RYL Beta500 (Beta 1, 3-D Glucan) - 60 Capsules

RYL Beta500 (Beta 1, 3-D Glucan) helps support the immune system and increase its efficiency by stimulating the production of white blood cells. These killer cells are used by the body to eradicate tumors and viruses that enter the body. Each capsule is 500mg and contains optimum dosages to assist weakened immune systems.

RYL Beta500 (Beta 1, 3-D Glucan) is an excellent fiber supplement not only for the cold and flu season but year-round as well. While the goal is to eat nutrient-dense, fiber-rich foods, giving the body what it needs daily can be a challenge for some. Natural supplements like Beta500 (Beta 1, 3-D Glucan) may be exactly what their body needs.

Conclusion

A strong immune system, obesity, blood sugar levels and heart health all have possible links to low fiber levels in the body. While there are many foods that can help a person meet their daily fiber requirements, many people fall short of what their body needs. In addition to eating a healthy diet, adding a supplement with beta-glucan could give the soluble fiber it needs. Increase your intake of fiber glucan today. Your body will thank you.

References: 

[1] L Brown 1, B Rosner, W W Willett (et al). Cholesterol-Lowering Effects of Dietary Fiber: A Meta-Analysis. Am J Clin Nutr. 1999 Jan;69(1):30-42. doi: 10.1093/ajcn/69.1.30. [PMID: 9925120] DOI: 10.1093/ajcn/69.1.30.https://pubmed.ncbi.nlm.nih.gov/9925120/

[2] Sun Hwan Bae. Pediatr Gastroenterol Hepatol. Nutr. 2014 Dec; 17(4): 203–208. Published online 2014 Dec 31. doi: 10.5223/pghn.2014.17.4.203. [PMCID: PMC4291444]. PMID: 25587519.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291444/

[3] Marc P. McRae, MSc, DC, FACN, DACBN Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses. J Chiropr Med. 2018 Mar; 17(1): 44–53. Published online 2018 Mar 1. doi: 10.1016/j.jcm.2017.11.002. [PMCID: PMC5883628.] PMID: 29628808https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883628/

 [4] Rgia A Othman, Mohammed H Moghadasian, (et al). Cholesterol-Lowering Effects Of Oat Β-Glucan. Nutrition Reviews, Volume 69, Issue 6, 1 June 2011, Pages 299–309, https://doi.org/10.1111/j.1753-4887.2011.00401.x .https://academic.oup.com/nutritionreviews/article/69/6/299/1815168

[5] Eric Francelino Andrade¹*, Raquel Vieira Lobato¹, Ticiana Vasques de Araújo¹ (et al). Effect Of Beta-Glucans In The Control Of Blood Glucose Levels Of Diabetic Patients: A Systematic Review. DOI:10.3305/nh.2015.31.1.7597. Department of Veterinary Medicine, Physiology and Pharmacology Area, Federal University of Lavras, Mail Box 3037, Zip Code 37200-000, Lavras, Minas Gerais, Brazil.http://www.aulamedica.es/nh/pdf/7597.pdf