Beta-Glucan & Elderberry: Immune Support Superstars 

By Anna Ritan, APD, Paediatric Dietitian and Nutritionist

When your little one is battling constant sniffles, coughs or back-to-back bugs, you might be searching for gentle, natural ways to support their immune system. Two standout compounds beta-glucans and elderberry are backed by science and offer real benefits for growing kids.

Let’s take a look at how these natural immune supporters work and how to include them in your child’s routine.

The Immune Benefits of Beta-Glucans for Kids

Beta-glucans are special plant fibres found in the cell walls of foods like oats, yeast, and mushrooms. They help the good bugs in your child’s tummy (their microbiome) grow and stay strong. But they do more than just support gut health, beta-glucans also offer immune-boosting benefits. Studies show that beta-glucans can:

• Activate the body’s response to bugs and infections, helping the body respond more quickly when bugs and viruses shows up 

• Help the body fight off and target viruses and bacteria more efficiently

• Offer gentle anti-inflammatory support

Beta-Glucans: The Science Bit (Made Simple)

Clinical research has shown that beta-glucan supplementation can reduce the number of sick days and the severity of common illnesses in children, particularly colds and coughs and have even shown fewer school absences due to illness when beta-glucans were used regularly

So, you can think of beta-glucans as gut-loving fibres with immune-boosting superpower especially helpful during cold and flu season.

How Elderberry Helps Protect Children Against Viruses

Elderberries come from the Sambucus plant and have been used for generations in traditional medicine to ease symptoms of colds and flu. These dark purple berries are packed with antioxidants like anthocyanins and polyphenols that help:

• Protect body tissues from damage during illness

• Stop viruses from entering and spreading in the body   

How Elderberry Helps With Quicker Recovery from Colds in Kids

Studies show that elderberry may reduce the symptoms of coughs and colds, lead to a quicker recovery by reducing the time of illness and support a quicker immune response to bugs and viruses  

Best Food Sources of Beta-Glucans for Children

Here’s where beta-glucans and elderberry show up in real-life food and supplement form:

Beta-Glucan Rich Foods:

• Oats - a breakfast staple! Just ¾ cup of cooked oats provides a good hit of beta-glucans.

• Barley - great in soups, stews or as a grain side dish.

• Reishi or Shiitake mushrooms 

• Baker’s yeast extract 

Elderberry Sources:

• Elderberry syrup 

• Elderberry supplements

Final Thoughts from a Paediatric Dietitian

Beta-glucans and elderberry can be used as natural allies for your child’s immune system especially during cold and flu season and when bugs are doing the rounds at childcare or school. 

Start with food-first sources like oats, barley, and mushrooms in your child’s meals. And if you're considering a supplement chat with your dietitian or healthcare provider to make sure it's the right fit.