How to Get More Beta-Glucan in Your Diet

November 24, 2025 •

4 min read

The FDA states that consuming 3 grams of beta-glucan daily from oats or barley can reduce heart disease risk. This soluble fiber, found in oats, barley, and mushrooms, lowers cholesterol and supports immune function.

Quick Summary

This article explores dietary sources and supplement options for increasing beta-glucan intake. It covers the health benefits of this soluble fiber and provides practical tips to add it to your daily meals.

Key Points

Increase Cereal Intake: Incorporate whole oats and barley into your diet, opting for less-processed versions like steel-cut oats and pearl barley to maximize beta-glucan content.
Explore Mushroom Varieties: Include shiitake, maitake, and reishi mushrooms in your meals, as they are rich sources of beta-glucans with different immune-supporting properties.
Use Nutritional Yeast: Add nutritional yeast, a concentrated source of immune-boosting beta-glucan, to dishes for a savory, cheesy flavor.
Consider Supplements: If food sources are insufficient, beta-glucan supplements derived from yeast or oats can help meet your daily intake goals.
Mix and Match: Diversify your beta-glucan sources by combining grains, fungi, and yeast in various recipes to enhance both flavor and nutritional benefits.
Cook with Whole Grains: Replace refined grains with whole grain barley or oat flour in baked goods, soups, and pilafs to effortlessly increase fiber intake.
Stay Hydrated: Always drink plenty of water when increasing your fiber consumption to support digestion and prevent bloating.

Beta-glucan is a type of soluble fiber offering several health benefits, including support for heart health, blood sugar stabilization, and immune system enhancement. While abundant in food and supplements, understanding sources and optimizing intake is key. Focus on whole foods and understand the different types to increase consumption.

Top Food Sources of Beta-Glucan

Nature provides various sources of beta-glucan, with the richest amounts in grains, fungi, and yeast. A food-first strategy ensures beta-glucan intake with other beneficial nutrients.

Cereal Grains

Whole grains are a major beta-glucan source, with the amount varying by grain and processing. Less-processed versions often have a higher concentration.

Oats: One of the most common and versatile sources. A single serving of oatmeal can provide a significant portion of the daily beta-glucan target. Other oat products, such as oat bran and oat flour, are also excellent.
Barley: Barley has higher beta-glucan levels than oats, making it a powerhouse grain. Both pot and pearl barley are good, and less-processed versions can offer more fiber. Incorporate barley into soups, stews, and salads.
Rye and Wheat: Though containing less beta-glucan than oats and barley, whole grain rye and wheat products still contribute to overall intake.

Fungi and Yeast

Besides grains, many fungi and yeast types are potent sources, especially for immune health.

Mushrooms: Edible mushrooms like shiitake, maitake, and reishi contain beta-glucans with different structural properties than grains, often linked to immune modulation.
Yeast: Baker's yeast (Saccharomyces cerevisiae) is a highly concentrated source of beta-1,3/1,6-glucans, which are particularly effective for immune support. Nutritional yeast is another easy way to add this to the diet, providing a savory flavor.

Beta-Glucan Supplementation

For those who find it difficult to meet their intake goals through diet, supplements offer a convenient alternative, available as capsules, powders, and liquids.

Sourcing: Supplements typically come from yeast (Saccharomyces cerevisiae), oats, or medicinal mushrooms. Yeast-derived beta-glucans are popular for immune support, while oat and barley varieties are often marketed for heart health benefits.
Dosage: Dosages vary based on the source and health goal. For cholesterol reduction, studies often suggest a daily intake of 3 grams from oats or barley. For immune support with yeast-derived beta-glucans, a lower dose (250-500 mg) is often recommended. Always consult a healthcare professional for personalized advice.

Comparison of Beta-Glucan Sources


Feature	Oat/Barley-Derived Beta-Glucan	Yeast-Derived Beta-Glucan	Mushroom-Derived Beta-Glucan
Primary Benefit	Heart health, cholesterol reduction	Immune support, immune modulation	Immune support, antioxidant effects
Structural Type	(1,3/1,4)-beta-D-glucan	(1,3/1,6)-beta-D-glucan	Varied (e.g., lentinan)
Concentration	Found in whole grains, fiber content can vary significantly based on processing	Can be highly concentrated and purified in supplements	Varies greatly by mushroom type and preparation method
Best For	Lowering LDL cholesterol, regulating blood sugar	Supporting immune function during stress or illness	General wellness and targeted immune benefits
Common Forms	Oatmeal, oat bran, barley flakes, flour	Capsules, powders, nutritional yeast	Supplements, dried or fresh mushrooms

Practical Ways to Increase Your Intake

Adding more beta-glucan to meals does not require a complete diet change. Simple swaps and additions can make a significant difference.

Start the Day with Oats: Oatmeal is a classic choice, and overnight oats can be made by soaking rolled oats with milk or water, fruit, and seeds.
Use Barley in Cooking: Replace rice with pearl barley in pilafs, add it to vegetable soups, or create a barley salad with roasted vegetables.
Add Mushrooms to Everything: Sauté shiitake or maitake mushrooms for stir-fries, omelets, and pasta sauces. These add a rich, savory flavor along with fiber.
Sprinkle on Nutritional Yeast: For a cheesy, nutty flavor, sprinkle nutritional yeast on popcorn, roasted vegetables, or pasta dishes.
Boost Baked Goods: Add oat bran or finely ground barley flour to muffins, pancakes, and homemade breads to boost fiber.
Experiment with Soups: Use dried shiitake mushrooms to create broths for a powerful flavor base, or add cooked barley to thicken soups.

Conclusion

Increasing beta-glucan intake is a straightforward way to support your heart, gut, and immune systems. With food sources like oats, barley, and mushrooms, plus supplements, there are multiple ways to add this fiber. Prioritize less-processed foods and explore recipe modifications to consistently consume the recommended amounts. Always stay hydrated, as increasing fiber intake requires enough water. For those with health conditions or on medication, consult a healthcare professional before starting supplementation to ensure it is appropriate.

Optional Outbound Link

For more in-depth scientific information on the health benefits and sources of beta-glucan, refer to this review article from the National Institutes of Health: β-glucans: a potential source for maintaining gut microbiota and the immune system.

Frequently Asked Questions

The primary benefit is improved heart health, primarily through its ability to lower total and LDL ("bad") cholesterol levels by interfering with its absorption in the digestive tract.

Barley generally contains a higher concentration of beta-glucan than oats, though both are excellent sources. Beta-glucan content can also vary depending on the specific cultivar and processing.

Supplements can be a convenient way to boost intake, but they may have different effects depending on their source and molecular structure. For example, yeast-derived supplements are often used for immune support, while cereal beta-glucans are known for heart health benefits.

Yes, it is possible to meet the recommended daily intake of 3 grams of beta-glucan for heart health through food alone. This can be achieved by incorporating multiple servings of oats, barley, and other fiber-rich foods into your diet.

Oat beta-glucan is a (1,3/1,4)-linked polysaccharide primarily known for its cholesterol-lowering effects, while yeast beta-glucan is a (1,3/1,6)-linked polysaccharide with stronger immune-modulating properties.

While generally safe, a rapid increase in fiber intake from food or supplements can cause mild digestive issues such as gas or bloating. Staying well-hydrated can help mitigate these effects.

Cooking does not negatively impact the beta-glucan content itself, but the overall structure of the food matrix can affect its bioavailability. For example, less processed forms like steel-cut oats may retain more structural integrity, potentially influencing how it works in the body.