Oat beta-glucan (cholesterol)

Tier 2 — promising · LDL cholesterol · FDA health claim · Soluble fibre · Heart health · Evidence

The viscous soluble fibre in oats that forms a gut gel, trapping bile acids and blunting cholesterol and glucose absorption. Both the FDA (1997, ≥3 g/day) and EFSA (2011–2012, EU Reg. 432/2012, ≥3 g/day) have authorised health claims for LDL and cardiovascular risk reduction. The 2016 Ho meta-analysis (58 RCTs, N=3,974, PMID 27724985) confirmed a median 3.5 g/day oat beta-glucan lowers LDL-C by 0.19 mmol/L and non-HDL-C by 0.20 mmol/L. Efficacy depends on molecular weight — higher-MW beta-glucan forms a more viscous gel and achieves greater cholesterol reduction. Processing that degrades…

Dose: 3 g/day beta-glucan soluble fibre from oat sources (≈75 g dry rolled oats, or 40 g oat bran, or 3 g concentrated supplement); consume consistently with each main meal