Studies have shown that the fiber in popular cereals helps with weight loss.

Could losing weight be as uncomplicated as eating a bowl of oatmeal in the morning? According to a fresh study, the answer may be yes. Scientists have identified a type of fiber commonly found in oats and barley that shows significant weight loss potential.

Latest test published in the Journal of Nutrition found that beta-glucan, a type of fiber found in many foods including oats, barley, sorghum, corn, mushrooms, seaweed and yeast, may contribute to weight loss and obesity.

When examining the effects of various plant fibers on gut microbiota, researchers found that beta-glucan was particularly effective for weight loss. After analyzing fibers such as pectin, wheat dextrin, starch, and cellulose, the researchers found that only beta-glucan led to significant reductions in body weight and fat, as well as improved glucose regulation in a study on mice.

“We know that fiber is critical and beneficial; the problem is that there are so many different types of fiber. We wanted to know what type of fiber would be most beneficial for weight loss and improving glucose homeostasis so that we could inform the community, consumers and then the agricultural industry as well,” said Frank Duca, an associate professor at the University of Arizona who led the study, Press Release.

The weight-loss effects of beta-glucan are attributed to changes in molecules produced when gut bacteria interact with fiber, particularly a molecule called butyrate. Butyrate fuels colon cells, helps maintain a hearty gut barrier, and reduces inflammation. It also stimulates the release of gut peptides like GLP-1, which aid regulate gut function and may make you feel full.

Anti-obesity drugs like semaglutide contain synthetic versions of GLP-1, which augment insulin and control appetite. Unlike natural GLP-1, which breaks down quickly near the gut, they are designed to work longer.

“Part of the benefit of dietary fiber is the release of GLP-1 and other gut peptides that regulate appetite and body weight. But we don’t think that’s the only effect. We think butyrate may have other beneficial effects that are not related to gut peptides, such as improving gut barrier health and affecting peripheral organs like the liver,” Duca said.

The researcher said his team is continuing to investigate other types of fiber that may be beneficial for weight loss. In the meantime, researchers believe that consuming β-glucan is a promising dietary strategy for controlling metabolic diseases.