Cholesterol is a type of fat that is found in your blood. Too much cholesterol in your blood can lead to serious health problems such as heart disease and stroke. That’s why it’s important to keep your cholesterol levels under control.

β-glucan, a type of soluble fiber, has been shown to help reduce cholesterol levels in the body. In this article, we’ll explore the link between β-glucan and cholesterol reduction.

What is β-glucan?

β-glucan is a type of soluble fiber that is found in foods such as oats, barley, and mushrooms. Soluble fiber is important for heart health because it helps to reduce the levels of LDL (low-density lipoprotein) cholesterol in your blood.

LDL cholesterol is often referred to as “bad” cholesterol because it can build up in the walls of your arteries and cause blockages.

How does β-glucan reduce cholesterol?

One of the ways that β-glucan helps to reduce cholesterol levels is by binding to bile acids in the gut. Bile acids are produced by your liver and are necessary for the digestion of fats.

When β-glucan binds to bile acids, it prevents them from being reabsorbed into your body. This means that your liver has to produce more bile acids, and in order to do so, it has to use up more cholesterol. As a result, your blood cholesterol levels go down.

Another way that β-glucan may help to reduce cholesterol is by increasing the excretion of cholesterol in the feces.

When you eat foods containing β-glucan, it forms a gel-like substance in your gut, which slows down the passage of food through your digestive system. This gives your body more time to absorb nutrients and may also trap cholesterol and remove it from your body before it can be absorbed into your blood.

What are the sources of β-glucan?

As mentioned earlier, β-glucan is found in foods such as oats, barley, and mushrooms. Other sources include:

Brewer’s yeast
Seaweed
Algae
Seeds (e.g. chia, flaxseed)
Nuts (e.g.

almonds, walnuts)

It’s important to note that not all sources of fiber are created equal. β-glucan is a type of soluble fiber, which means that it dissolves in water. Other forms of fiber, such as insoluble fiber, do not dissolve in water and may not have the same cholesterol-lowering benefits.

How much β-glucan do you need to see results?

The amount of β-glucan that you need to consume in order to see a reduction in your cholesterol levels will depend on a number of factors, including your age, sex, and overall health.

However, studies have shown that consuming just 3 grams of β-glucan per day can lower your LDL cholesterol levels by as much as 5-10%. This is equivalent to eating one bowl of oatmeal per day.

Are there any risks associated with consuming β-glucan?

Overall, β-glucan is considered to be safe for most people. However, it’s always a good idea to talk to your doctor before making any significant changes to your diet.

If you’re allergic to any of the foods that contain β-glucan, such as oats or barley, you should avoid consuming them or speak to your doctor about options for consuming β-glucan through other sources.

Conclusion

β-glucan is a type of soluble fiber that has been shown to help reduce cholesterol levels in the body. It works by binding to bile acids in the gut and increasing the excretion of cholesterol in the feces.

Sources of β-glucan include oats, barley, mushrooms, and other foods such as seaweed, seeds, and nuts. Consuming just 3 grams of β-glucan per day can lower your LDL cholesterol levels by 5-10%. As with any dietary change, it’s important to talk to your doctor before making any significant changes to your diet.