We’ve heard about Ozempic, the diabetes drug making waves for its dramatic weight loss effects. But what if something as simple as a fiber found in oats and barley could offer similar benefits—naturally?
That’s the idea behind new research from the University of Arizona and the University of Vienna, which suggests a particular kind of fiber—beta-glucan—might help with weight loss and blood sugar control in ways that mimic Ozempic, without the medication.
For years, fiber has taken a backseat in nutrition discussions, overshadowed by protein and carbs. But in recent times, it’s making a serious comeback, especially as scientists continue to discover how important it is for our gut health.
Our digestive system is home to trillions of bacteria, often referred to as the gut microbiome. These microbes feed primarily on fiber, and in return, they help regulate everything from digestion to immune function. Now, researchers are starting to uncover how specific types of fiber might also play a role in managing weight. In the 2024 study, researchers fed various fiber supplements to mice on a high-fat diet. These included common fiber types like wheat dextrin, pectin, resistant starch, and cellulose. Surprisingly, only one fiber stood out—beta-glucan.
Mice that consumed beta-glucan lost weight and body fat within just a few weeks, while the others didn’t see those benefits, even though their gut bacteria changed. That’s an important distinction: it’s not just about feeding your gut—it’s about feeding it the right kind of fiber.
What makes ‘Beta-Glucan’ special?Beta-glucan is a soluble fiber, meaning it dissolves in water and can be easily fermented by gut bacteria. It’s naturally found in whole grains like oats and barley—foods you probably already have in your pantry.
In the study, mice that ate beta-glucan developed higher levels of a beneficial gut bacterium called Ileibacterium, which other studies have already linked to weight loss. These mice didn’t even reduce their food intake, but they still lost weight—because their metabolism changed.
One key change? The production of a gut chemical called butyrate, which is made when bacteria digest fiber. Butyrate helps trigger the release of GLP-1, the same appetite-suppressing hormone that Ozempic is designed to mimic.
So in essence, eating more beta-glucan may help your body naturally produce GLP-1, helping regulate your appetite and blood sugar without the need for medication.
More than just weight lossBut the benefits don’t stop there. Butyrate may also improve gut lining health, support liver function, and reduce inflammation. Scientists believe there’s still more to uncover about how these compounds work together to support weight management and overall wellness.
However, it’s important to note: this research was done in mice. While the results are promising, human trials are still needed to confirm whether beta-glucan works the same way in people.
Sources of Beta-GlucanBeta-glucan slows the passage of food in the intestine. This increases the time taken by the body to digest food, which in turn keeps you full for a longer time. And they are also easily available naturally. Here are a few foods that you can include in your daily diet
That’s the idea behind new research from the University of Arizona and the University of Vienna, which suggests a particular kind of fiber—beta-glucan—might help with weight loss and blood sugar control in ways that mimic Ozempic, without the medication.
For years, fiber has taken a backseat in nutrition discussions, overshadowed by protein and carbs. But in recent times, it’s making a serious comeback, especially as scientists continue to discover how important it is for our gut health.
Our digestive system is home to trillions of bacteria, often referred to as the gut microbiome. These microbes feed primarily on fiber, and in return, they help regulate everything from digestion to immune function. Now, researchers are starting to uncover how specific types of fiber might also play a role in managing weight. In the 2024 study, researchers fed various fiber supplements to mice on a high-fat diet. These included common fiber types like wheat dextrin, pectin, resistant starch, and cellulose. Surprisingly, only one fiber stood out—beta-glucan.
Mice that consumed beta-glucan lost weight and body fat within just a few weeks, while the others didn’t see those benefits, even though their gut bacteria changed. That’s an important distinction: it’s not just about feeding your gut—it’s about feeding it the right kind of fiber.
What makes ‘Beta-Glucan’ special?Beta-glucan is a soluble fiber, meaning it dissolves in water and can be easily fermented by gut bacteria. It’s naturally found in whole grains like oats and barley—foods you probably already have in your pantry.
In the study, mice that ate beta-glucan developed higher levels of a beneficial gut bacterium called Ileibacterium, which other studies have already linked to weight loss. These mice didn’t even reduce their food intake, but they still lost weight—because their metabolism changed.
One key change? The production of a gut chemical called butyrate, which is made when bacteria digest fiber. Butyrate helps trigger the release of GLP-1, the same appetite-suppressing hormone that Ozempic is designed to mimic.
So in essence, eating more beta-glucan may help your body naturally produce GLP-1, helping regulate your appetite and blood sugar without the need for medication.
More than just weight lossBut the benefits don’t stop there. Butyrate may also improve gut lining health, support liver function, and reduce inflammation. Scientists believe there’s still more to uncover about how these compounds work together to support weight management and overall wellness.
However, it’s important to note: this research was done in mice. While the results are promising, human trials are still needed to confirm whether beta-glucan works the same way in people.
Sources of Beta-GlucanBeta-glucan slows the passage of food in the intestine. This increases the time taken by the body to digest food, which in turn keeps you full for a longer time. And they are also easily available naturally. Here are a few foods that you can include in your daily diet
- oats
- barley
- sorghum
- rye
- maize
- triticale
- wheat
- durum wheat
- rice
- mushrooms
- seaweed
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