Study: A fibre found in oats can help in weight loss, mimics the effect of Ozempic?

A new study, published in The Journal of Nutrition, found that a type of fibre called beta-glucan can help result in more weight loss compared to other types of fibre. The study used a mouse model of obesity to draw its data. The authors expressed that if these results are replicated in human studies, the fibre, beta-glucan, could be used as a  “promising dietary strategy for metabolic disease.”

Results of the study

The study aimed to look at the impact of different plant-based fibres. The mice were kept on a high-fat and high-sugar diet. The results showed that those supplemented with 10 per cent beta-glucan, had decreased weight gain and less fat mass, higher levels of lean mass and better insulin sensitivity.  

Furthermore, the data revealed that beta-glucan improved the gut bacteria in the mice, producing beneficial substances like butyrate. Butyrate is a short-chain fatty acid, which promotes the release of GLP-1 in the body and signals the feeling of fullness to the brain. This effect is similar to new weight loss drugs such as Ozempic.

This may indicate that oats can benefit weight loss by helping you feel more full. However, experts warn that it cannot mimic the effect of Ozempic or other weight loss drugs, because those are concentrated doses of semaglutides.

The importance of fibre 

The benefits of fibre have been oversimplified for years. Fibre was considered simply as ‘roughage’ that helped the digestion process move along. However, recently the importance of fibre for our gut health and gut microbiome has been highlighted. 

Fiber is the part of plant foods that the body can’t break down and absorb, so, it passes out of the body. It has many potential benefits;

• Lowering cholesterol
• Helping with bowel movements
• Preventing bowel diseases
• Aliveating constipation
• Stabilizing blood sugar levels and insulin sensitivity
• Contributing to satiety (feeling of fullness after eating)
• Assisting weight loss

Types of fibre in the study 

Broadly speaking, there are two types of fibres, both of which are important: 

• Soluble fibre: It dissolves in water and forms a gel-like substance. This helps to maintain blood cholesterol and glucose levels. 
• Insoluble fibre. It absorbs water, helps with the movement of food through your digestive system and helps with bowel movements. 

The research gave the mice in the study one of five types of fibre daily for 18 weeks and monitored its effect on metabolic function and other indicators:

1. Pectin (soluble) is found in fruits.
2. Beta-glucan (soluble) that is found in cereals, yeast, mushrooms, and seaweeds.
3. Wheat dextrin (soluble) is sold as a supplement.
4. Resistant starch (type of starch) that functions similarly to fibre.
5. Cellulose (insoluble) is found in plant cells.

Beta-glucan

The study concluded that the fibre Beta-glucan provided the most benefit when it came to body weight, fat mass, and glucose tolerance.

Research has previously shown that this soluble fibre can help lower cholesterol and prevent heart diseases. However, its link to weight loss has not been thoroughly explored. While the results of this study demonstrate Beta-glucan’s potential to aid weight loss, it is important to consider that human studies are needed to understand this mechanism better. 

How to increase fibre intake?

While research on the effect of particular fibres needs more investigation, it is well known that increasing overall fibre intake can have many health benefits and also help maintain a healthy weight. It recommended to have 30 g of fibre per day for men and 25 g for women.

Some tips:

• Increase the quantity and variety of fruits and vegetables in your diet.
• Choose whole-grain options for rice, bread and pasta instead of refined versions.
• Stay hydrated as fibre functions best when it can absorb adequate water.
• To avoid bloating, slowly incorporate more fibre in your diet, especially if your usual intake is low.