Beta-glucan (oat / barley)
Soluble fibre with EFSA-authorised claim for lowering blood cholesterol at 3 g/day.
Why
Beta-glucan from oats and barley is one of only a handful of nutrients with an EFSA authorised health claim under Article 14 for cholesterol reduction. The threshold for the claim, 3 g/day of oat beta-glucan, has been confirmed in multiple meta-analyses to lower LDL cholesterol by approximately 0.25–0.30 mmol/L on average. The same fibre also produces a separate EFSA-authorised glycemic-response claim when consumed with carbohydrate-containing meals.
How it works
Forms a viscous gel in the small intestine that binds bile acids, increasing their faecal loss and forcing hepatic cholesterol-to-bile conversion, lowering circulating LDL. The same viscosity slows glucose absorption and blunts postprandial blood-sugar peaks.
Expected onset · LDL cholesterol changes typically over 4–6 weeks of consistent daily intake
How to take
Dosage
3 g/day of beta-glucan from oats or barley (the EFSA-cited threshold), typically met with ~75 g of oatmeal, ~40 g of oat bran, or a beta-glucan concentrate.
Timing
With breakfast or any carbohydrate-containing meal
On the label
Look for products stating 'beta-glucan from oats' or 'beta-glucan from barley' with dose per serving, the EFSA claim requires the product to deliver at least 1 g per serving.
Ideal for
Adults with elevated LDL cholesterol or postprandial glycemic spikes, aiming for a food-first approach.
Safety
Evidence
EFSA-authorised Article 14 health claim: 3 g/day of oat beta-glucan lowers blood cholesterol, the highest regulatory tier in EU food law. Whitehead 2014 Am J Clin Nutr meta-analysis (28 RCTs): oat beta-glucan reduced LDL by 0.25 mmol/L on average. Effect modest but consistent and additive to statins.
Where to get it
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