Key takeaways
- Beta-glucans are soluble fibers.
- Found in mushrooms, oats, barley and yeast.
- Oat beta-glucans support healthy cholesterol.
- Mushroom beta-glucans interact with immunity.
- Easy to add through diet.
Beta-glucans are one of the main reasons mushrooms and oats are considered so good for you.
Sources of beta-glucans
| Source | Type | Research focus |
|---|---|---|
| Oats and barley | Cereal (linear) beta-glucans | Cholesterol, blood sugar |
| Shiitake | Lentinan | Immune health |
| Maitake | D-fraction, SX-fraction | Blood sugar, immunity |
| Turkey tail | PSK, PSP | Immune health, gut |
| Royal sun agaricus | Beta-glucans | Immune and metabolic health |
| Baker's yeast | Yeast beta-glucans | Immune health |
How to get more beta-glucans
Start with oats
Oatmeal or overnight oats for breakfast.
Swap in barley
Use it in soups and salads.
Cook with mushrooms
Shiitake and maitake add flavor and fiber.
Consider a mushroom blend
Menovelle combines 10 functional mushrooms, including shiitake, maitake, turkey tail and royal sun agaricus, in one daily capsule.
Note: increase fiber gradually and drink plenty of water. People with mushroom allergies, autoimmune conditions or who take immunosuppressants should check with a doctor before using mushroom supplements.
Sources
- Vetvicka V. et al. – "Beta glucan: supplement or drug? From laboratory to clinical trials," Molecules, 2019.
- Whitehead A. et al. – "Cholesterol-lowering effects of oat beta-glucan: a meta-analysis," American Journal of Clinical Nutrition, 2014.
- Memorial Sloan Kettering Cancer Center – "About herbs: maitake, turkey tail."
Common questions
What are beta-glucans?
Natural soluble fibers found in mushrooms, oats, barley and yeast.
Are mushroom and oat beta-glucans the same?
No, they have different structures and research focuses.
How can I get more beta-glucans?
Eat oats, barley and mushrooms, or use a mushroom supplement.