Oatmeal is well known for being a nutritious breakfast choice, being high in fiber (which can aid in weight management), and even having life-extending properties.

Are oats and oatmeal good for gut health? is a frequently asked question.”

Did you know that oatmeal can have unexpected effects on the health of your digestive system? A great complex carbohydrate and excellent breakfast option is oatmeal. Your gut health may also be maintained by it.

One of the most nutrient-dense grains in existence is oats. A whole grain without gluten, oats are also a good source of fiber, vitamins, and minerals.

Let’s learn more about oatmeal and gut health.

What Are Oatmeal And Oats?

Avena Sativa is the scientific name for oats, a whole-grain food.

The ideal and complete variety of oats are groats. Cooking time for them is much longer. Most people favor oats that have been steel-cut, rolled, crushed, or crushed.

In a matter of minutes, you can prepare the most processed form of instant oats. Though they may have a mushy texture, they require the most time to cook.

You can cook oats in milk or water to make oatmeal or eat them in other ways. Porridge is another name for oatmeal.

Additionally, they are utilized in cookies, granola bars, and muffins.

Oats are very nourishing.

The nutrient profile of oats is well-balanced. Except for beta-glucan, oats are high in fiber and carbohydrates.

A balanced supply of essential amino acids is also provided, along with high-quality protein.

Oatmeal And Gut Health – Is It Good?

Each system and organ in our bodies is significantly impacted by the condition of the gut and the microbes that live there.

We are aware that the immune system and the gut are intertwined. This is partially due to the fact that the gut wall and its surrounding areas contain about 80% of our immune tissue. Allergies and other autoimmune diseases can result from poor gut health. This is a sign that your immune system is not functioning properly.

The relationship between the gut and the brain has been thoroughly studied. The vagus nerve, which links them, is responsible for this. It is believed that this nerve serves as a conduit between the gut and the brain. This may have an impact on our emotions, actions, and even our digestion. Depression, anxiety, brain fog, insomnia, and autism are just a few of the illnesses that may be correlated with poor gut health.

The gut and skin have a connection, too. Skin conditions like eczema or acne can be brought on by an immune response and inflammation. Other connections being discussed by researchers include those between the gut and the heart and eyes.

It doesn’t take much thought to understand how the gut connects to everything. The gut is the body’s mechanism for absorbing the majority of the nutrients it needs for health (basically everything but oxygen) and for removing the majority of waste and toxic materials. It could be an issue if it isn’t functioning properly!

You can take good care of your digestive system by eating a balanced diet full of whole foods, protein, and soft fiber.

Nine Health Benefits Of Eating Oats And Oatmeal

Oats Are Incredibly Nutritious

Oats are well-balanced in terms of their nutrient composition. They are a good source of fiber and carbs, including the potent fiber beta-glucan.

They provide a good balance of all the necessary amino acids and are a good source of high quality protein.

Important vitamins, minerals, and plant compounds that are antioxidants are abundant in oats. Dry oats weigh 78 grams, or half a cup, and contain the following nutrients:

• Manganese: 63.91% of the daily value (DV)
• Phosphorus: 13.3% of the DV
• Magnesium: 13.3% of the DV
• Copper: 17.6% of the DV
• Iron: 9.4% of the DV
• Zinc: 13.4% of the DV
• Folate: 3.24% of the DV
• Vitamin B1 (thiamin): 15.5% of the DV
• Vitamin B5 (pantothenic acid) 9.07% of the DV
• smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)

Oats have 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat, and 8 grams of fiber per cup. Only 303 calories are in this serving.

Thus, oats rank among the foods that are highest in nutrient content.

Oats are more protein and fat than most other grains, and they are also high in carbohydrates and fiber. Numerous vitamins and minerals are abundant in them.

Whole Oats Are Rich In Antioxidants

Antioxidants and beneficial plant compounds known as polyphenols are abundant in whole oats. The most notable is avenanthramides, a special class of antioxidants that is almost exclusively found in oats.

Avenanthramides have been found to increase nitric oxide production, according to both older and more recent research, which may help lower blood pressure levels. Better blood flow results from this gas molecule’s ability to dilate (widen) blood vessels.

Additionally, avenanthramides have anti-itching and anti-inflammatory properties.

Oats Contain A Powerful Soluble Fiber Called Beta-glucan

Beta-glucan, a type of soluble fiber, is present in significant quantities in oats. Beta-glucan forms a thick, gel-like solution in your gut after partially dissolving in water.

Beta-glucan fiber has the following health advantages:

• reduced LDL and total cholesterol levels
• reduced blood sugar and insulin response
• increased feeling of fullness 
• increased growth of good bacteria in the digestive tract

Oats contain a lot of beta-glucan, a soluble fiber that has many advantages. In addition to promoting healthy gut flora and lowering cholesterol and blood sugar levels, it also makes you feel fuller for longer.

Oats Can Improve Blood Sugar Control

A common medical condition called type 2 diabetes is characterized by markedly elevated blood sugar levels. It typically happens as a result of decreased insulin sensitivity.

Oats may aid in lowering blood sugar levels, particularly in overweight or type 2 diabetic individuals. Additionally, the beta-glucan in both barley and oats may increase insulin sensitivity.

A randomized clinical trial conducted in 2016 found no improvement in insulin sensitivity, so more study is required.

The primary cause of these effects is believed to be beta-glucan’s capacity to solidify into a thick gel, which prevents the stomach from emptying completely and prevents blood glucose levels from rising.

Beta-glucan, a soluble fiber, in oats may increase insulin sensitivity and lower blood sugar levels.

Oats Can Lower Cholesterol Levels

The leading cause of death in the world is heart disease. High blood cholesterol is a significant risk factor.

Numerous studies have demonstrated that the beta-glucan fiber in oats is efficient in lowering both total and LDL (bad) cholesterol levels.

The release of bile that is rich in cholesterol may be increased by beta-glucan, which lowers blood cholesterol levels.

Additionally, oats might stop LDL (bad) cholesterol from oxidizing.

LDL (bad) cholesterol undergoes oxidation when it interacts with free radicals. The progression of heart disease continues with this critical stage. It can increase the risk of heart attacks and strokes, causes tissue damage, and causes artery inflammation.

Oatmeal May Help You Lose Weight

Oatmeal (porridge) is a filling breakfast option in addition to being delicious.

You might eat fewer calories and lose weight if you consume filling foods.

The beta-glucan in oatmeal may make you feel more satisfied by delaying the time it takes for your stomach to empty of food.

A hormone produced in the gut in response to eating is called peptide YY (PYY), and beta-glucan may encourage the release of this hormone. This satiety hormone has been shown to result in lower calorie intake, which may lower your risk of obesity.

Because it increases fullness, oatmeal may aid in weight loss. By delaying the stomach’s emptying and boosting the production of the satiety hormone PYY, it achieves this.

Decrease The Risk Of Childhood Asthma

The most prevalent chronic illness in children is asthma.

The airways—the tubes that carry air to and from a person’s lungs—are affected by this inflammatory disorder.

Many kids experience recurrent coughing, wheezing, and shortness of breath, though not all children have the same symptoms.

Oats, for instance, may prevent children from developing asthma, according to earlier research, which suggests that young children should be exposed to them.

According to one study, infants who receive oats before they turn 6 months old have a lower risk of developing asthma later in life.

Finely Ground Oats May Help With Skincare

Oats are present in a lot of skin care products, which is not a coincidence. Finely ground oats are frequently referred to as “colloidal oatmeal” by the manufacturers of these goods.”

In 2003, the FDA granted approval for colloidal oatmeal as a skin-protective ingredient. However, oats have a long history of use in the management of itch and irritation in a variety of skin conditions.

For instance, skin care products made of oats may lessen itchy eczema symptoms.

Be aware that oats applied to the skin only have skin-care benefits; eating oats has no such benefit.

Oats May Help Relieve Constipation

Constipation affects people of all ages and socioeconomic groups. This is used to describe erratic, infrequent, and challenging bowel movements.

33 out of 100 adults over the age of 60 and nearly 16 out of 100 adults overall experience constipation.

According to studies, oat bran, the grain’s outer, fiber-rich layer, may aid in the relief of constipation in older people.

After consuming an oat bran-containing soup or dessert every day for 12 weeks, one study found that the well-being of 30 older adults improved.

On top of that, 59% of those individuals were able to stop using laxatives after the 3-month study, whereas laxative usage increased by 8% overall in the control group.

Additionally, oat bran has been demonstrated to lessen gastrointestinal symptoms and improve digestion in individuals with ulcerative colitis.

Though soluble fiber from oats is generally effective in preventing constipation, opioid-induced constipation has been found to be more difficult to treat because opioids may suppress bowel movements, which soluble fiber from oats doesn’t affect.

Do Oats Aid In Digestion?

As part of a balanced, healthy diet, oats can be a great food for the digestive system. Here are four advantages that help with digestion. 

Healthy Bowel Movements

Simplest of all, oats’ high fiber content promotes regular, healthy bowel movements. To a nutritionist, this means at leastone easy bowel movement a day… preferably two or three! Healthy bowel movements not only aid in the efficient removal of wastes and toxins from the body but also lower our risk of issues like hemorrhoids and colon disease. 

A Gentler Alternative For Your Gut

Compared to some other grains, oats may provide your gut with a more gentle source of fiber. In particular, the fiber found in wheat and rye—think dense rye breads and high-fibre breakfast cereals—can cause digestive issues for some people. Consider switching to oats, such as oat porridge, oat-based muesli, oatcakes, or oat crackers, if you experience bloating or other digestive issues after eating breads or cereals made from wheat.

Feeding Your Gut Bacteria

Some of the fibre in oats is fermentable fibre – meaning the friendly bacteria in your gut can ‘feed’ on it. 

Here are two advantages. First of all, it promotes the growth of those helpful bacteria, which crowds out the “bad” bacteria, aids in better food digestion and absorption of nutrients, and promotes regular bowel movements.  

Additionally, short-chain fatty acids like butyrate are produced by bacteria as a result of the fermentation of these fibers. Butyrate essentially contributes to the health of the gut wall because it is utilized for energy by the cells lining the large intestine. Additionally, it has been discovered to enhance the gut wall’s “barrier” function, or its capacity to prevent harmful substances from being absorbed from the gut into the bloodstream. The large intestine is another area where butyrate has anti-inflammatory and antioxidant effects2. 

An Anti-inflammatory And Antioxidant Bonus

Oats contain other nutrients as well as fiber that can be good for our digestive system. Oats have been found to contain two special kinds of plant nutrients that may have anti-inflammatory and antioxidant effects. These nutrients may be beneficial to our overall health as well as to the health of our gut. Avenanthramides and avenacosides are their names3,4. 

So now that you are aware of the benefits oats have for digestion, why not try including more of them in your diet?

How Much Oatmeal Should I Eat?

How much oatmeal should be consumed to lower cholesterol has been advised by experts. A daily intake of 3 grams of oat beta-glucans has been shown to lower blood cholesterol. According to a dietitian, you can obtain this amount in 1.5 cups of oatmeal or three packets of instant oatmeal. Enjoy your breakfast of oatmeal!

It is not a sponge that “actually absorbs excess cholesterol and removes them from your body,” as was asserted. However, it is a decent and cozy way to start the day.

This assertion was supported by some experts. They explained to us how oatmeal can enhance gut health and benefit general health. These are just a few wonderful effects oatmeal can have on your digestive system.

Conclusion

A food that is incredibly nutritious and rich in essential vitamins, minerals, and antioxidants is oatmeal and oats. In addition, they contain more protein and fiber than other grains.

In particular, beta-glucan, a soluble fiber, and the antioxidants avenanthramides are two distinctive ingredients found in oats.

Lower blood sugar and cholesterol levels, defense against skin irritancy, and decreased constipation are all advantages.

They are also very filling and have a variety of other qualities that should make them a food that aids in weight loss.

Oats and oatmeal are among the foods that are high in nutrients that you can eat, in the end.