Have you ever heard of yeast beta-glucan? This unique type of fiber has been gaining attention for its potential health benefits, but many people are not yet familiar with it. While other sources of fiber, such as fruits, vegetables, and whole grains, are well-known for their importance in a healthy diet, one particular type of fiber has gained increasing attention for its potential immune-boosting properties – yeast beta glucan(1).
Yeast beta-glucan is a type of polysaccharide, which is a complex carbohydrate composed of multiple glucose molecules linked together. It is derived from the cell walls of baker’s yeast, and it has been shown to have various health benefits, including immune-modulating and anti-inflammatory effects(2).
Beta-glucans are classified according to their structure and the type of linkage between the glucose molecules. Yeast beta-glucan is a type of beta-1,3/1,6-glucan, which means it has a backbone of beta-1,3-linked glucose molecules with beta-1,6-linked glucose branches.
| Types of Fiber | Solubility | Sources | Health Benefits |
|---|---|---|---|
| Cellulose / Hemicellulose | Insoluble | Naturally found in nuts, whole wheat, whole grains, bran, seeds, edible brown rice, skins of produce. | "Nature's laxative": Reduces constipation, lowers risk of diverticulitis, can help with weight loss. |
| Inulin / Oligofructose | Soluble | Extracted from onions and by-products of sugar production from beets or chicory root. Added to processed foods to boost fiber. | May increase "good" bacteria in the gut and enhance immune function. |
| Lignin | Insoluble | Found naturally in flax, rye, some vegetables. | Good for heart health and possibly immune function. Use caution if you have celiac disease or are gluten intolerant. |
| Mucilage, Beta-glucans | Soluble | Naturally found in oats, oat bran, beans, peas, barley, flaxseed, berries, soybeans, bananas, oranges, apples, carrots. | Helps lower bad LDL cholesterol, reduces risk of coronary heart disease and type 2 diabetes. Use caution if you have celiac disease or are gluten intolerant. |
| Yeast beta glucan | Soluble | Naturally found in Baker’s yeast | Can improve immune function, decrease inflammation, and improve wound healing and manage cholesterol level. |
| Pectin Gums | Soluble (some pectins can be insoluble) | Naturally found in fruits, berries, and seeds. Also extracted from citrus peel and other plants boost fiber in processed foods. | Slows the passage of food through the intestinal GI tract, helps lower blood cholesterol. |
| Polydextrose | Soluble | Added to processed foods as a bulking agent and sugar substitute. Made from dextrose, sorbitol, and citric acid. | Adds bulk to stools, helps prevent constipation. May cause bloating or gas. |
| Psyllium | Insoluble | Extracted from rushed seeds or husks of plantago ovata plant. Used in supplements, fiber drinks, and added to foods. | Helps lower cholesterol and prevent constipation. |
| Resistant starch | Soluble | Starch in plant cell walls naturally found in unripened bananas, oatmeal, and legumes. Also extracted and added to processed foods to boost fiber. | May help manage weight by increasing fullness; helps control blood sugars. It increases insulin sensitivity and may reduce the risk of diabetes. |
| Wheat dextrin | Soluble | Extracted from wheat starch, and widely used to add fiber in processed foods. | Helps lower cholesterol (LDL and total cholesterol) and may lower blood sugar and reduce risk for heart disease; more research is needed. Avoid if you have celiac disease or are gluten intolerant. |
| Parameter | Yeast Beta-Glucan | Oat Beta-Glucan | Barley Beta-Glucan |
|---|---|---|---|
| Structure of Molecule | Complex branching | Linear | Linear |
| Immune-Stimulating Effect | Strong | Moderate | Moderate |
| Fiber Concentration | High | Moderate | Moderate |
| Additional Health Benefits | Anti-inflammatory effect, Potential wound healing benefits | None | None |
Overall, while all three types of beta-glucan share some similar health benefits due to their soluble fiber content, yeast beta-glucan stands out due to its more complex branching structure, higher fiber concentration, and additional health benefits beyond what is typically associated with other sources of beta-glucan.
1. Mendes, E., Bacelar, A. H., Fernandes, V. C., Gomes, A. M., Martins, A., Sampaio, P., … & Vaz Patto, M. C. (2021). Yeast β-glucans as a potent immune modulator: a review on the recent developments in immunomodulatory and bioactivity enhancement studies. Food & Function, 12(9), 3779-3798.
2. Hosseini, S. M., Zakeri, A., Khaksar, R., & Karimi, N. (2018). Effects of yeast β-glucan on the immune system. Journal of Food and Drug Analysis, 26(1), 1-8.
