Oatmeal is known to be a healthy breakfast option, high in fiber (which can help with weight management), and can even prolong your life.
There is a common question, “is oatmeal good for gut health?”
Did you know oatmeal can have surprising effects on your gut health? Oatmeal is a great breakfast option and a good complex carbohydrate. It can also keep your gut healthy.
Oats are one of the most nutritious grains on Earth. Oats are a whole grain that is gluten-free and rich in essential vitamins, minerals, and fiber.
Let’s explore more about oatmeal and gut health.
What are Oats and Oatmeal?
Oats, a whole-grain food, are known scientifically under Avena Sativa.
Oat groats are the best and most complete form of oats. They take a lot longer to cook. Most people prefer steel-cut, rolled, crushed or crushed oats.
The most processed instant oats can be made in a matter of minutes. They take the longest time to cook but may have a mushy texture.
Oats can be eaten as oatmeal or in various ways, such as boiling them in milk or water. Oatmeal is also known as porridge.
They are also used in muffins, granola bars, and cookies.
Oats are highly nutritious.
Oats have a balanced nutrient profile. Oats are rich in fiber and carbs, except beta-glucan.
They also provide high-quality protein and a balanced supply of essential amino acids.
Nutritional Values of Oats
Oats contain essential vitamins, minerals, antioxidant plant compounds, and other nutrients. Half a cup (78g) of dry oatmeal contains:
- Manganese 63.91% daily value (DV).
- Phosphorus 13.3% DV
- Magnesium 13.3% DV
- Copper 17.6% DV
- Iron 9.4% DV
- Zinc 13.4% DV
- Folate 3.24% DV
- Vitamin B1: 15.5%
- Vitamin A5 (pantothenic acid): 9.07%
You will find lower amounts of calcium, potassium, and vitamin B6 (pyridoxine) and vitamin B3 (niacin).
Oats contain 51 grams of carbs and 13 grams of protein. They also have 5 grams of fat and 8 grams of fiber per cup. The exact amount of oats has only 303 calories.
Oats are one of the most nutritious foods you can eat.
Oatmeal has many health benefits. It’s delicious and comforting. Oatmeal is quick and easy to prepare and has many nutritional superpowers.
Oats reduce inflammation and keep you fuller for more extended periods. They also help maintain a healthy stomach.
What is the difference between Steel-cut oats and rolled oats groats?
When choosing their favorite oatmeal, there are many options available to them. The main difference is usually due to the way they were processed.
Rolled oats are made from whole grains of oat and go through a pressing and steaming process. You can buy a variety of rolled oatmeal, including instant oatmeal.
These types of oatmeal have a faster cooking time which is why they are so popular with customers.
Steel Cut Oats
Steel-cut oats have the minor processing of all the bunch. They are made by chopping whole grain oats into larger pieces and steaming them instead of rolling. Steel-cut oats take longer to cook, absorb less water, and retain more of their original nutrients.
Steel-cut oats have a lot of nutrients. Although they take longer to cook, the health benefits are worth it.
Steel-cut oats have many health benefits.
Because they act as prebiotics and have soluble and insoluble fiber, Steel cut oats are suitable for your gut.
Steel-cut oatmeal has prebiotic benefits. They are the food that provides probiotics to your gut. This is essential for a healthy microbiome.
Prebiotics and probiotics are essential, but your gut health can suffer if you don’t have enough fiber. Steel-cut oatmeal is a good option.
Fiber is essential for your overall health. So make sure to eat plain oats mixed with natural sugars like fruits, nuts, and seeds and get a complete meal high in fiber, protein, and healthy fats.
Is Oatmeal Good for Gut Health?
The health of the gut and our gut microbes can profoundly impact every system and organ in our bodies.
We know that the gut is closely connected to the immune program. This is partly because around 80% of our immune tissue is located within and around the gut wall. Poor gut health can lead to allergies and other autoimmune conditions. This is an indication that your immune system is out-of-balance.
Research has been done extensively on the gut-brain connection. They are connected by a nerve called the vagus nerve. It is thought that the gut and brain communicate via this nerve. This can affect our moods, behavior, and even our stomach. Many conditions could be connected to poor gut health, including depression, anxiety, brain fog, insomnia, and autism.
A gut-skin connection is also known. An immune reaction and inflammation can cause skin conditions like eczema or acne. Researchers are also talking about a gut-eye link, and a gut-heart connection, among others.
This gut-everything connection doesn’t require too much thought. The gut is the body’s mechanism for absorbing most of the nutrients it needs to be healthy (pretty much everything but oxygen) and eliminating most of the wastes and toxic substances. If it isn’t working correctly, it can be a problem!
A healthy diet rich in whole foods, protein, and soft fiber will help you care for your gut.
Are Oats Good for Digestion?
Oats are an excellent food for the gut and can be part of a healthy, diverse diet. Here are four benefits that oatmeal can provide for your digestion.
Healthy bowel movements
The most important thing is that oats are high in fiber, which helps to maintain regular and healthy bowel movements. A nutritionist will say at most one easy bowel movement per day. It is better to have two or three. Healthy bowel movements not only help to eliminate toxins and wastes efficiently but also reduce the risk of developing problems like hemorrhoids or disease in the colon.
Feeding your gut bacteria
Some of the fiber in oats can be converted to fermentable fiber, which means that friendly bacteria in your stomach can ‘feed on’ it.
It has two advantages. It encourages friendly bacteria to grow, which helps eliminate the ‘bad’ bacteria. Second, it helps us digest and absorb more nutrients. This promotes healthy bowel movements.
Second, bacteria can produce short-chain fat acids, including butyrate, by fermenting these fibers. The cells of the large intestinal wall use butyrate for energy. It has been shown to increase the ‘barrier function’ of the gut wall1, which is its ability to prevent harmful substances from being absorbed into the bloodstream. The large intestine also contains butyrate, which has antioxidant and anti-inflammatory effects.
Alternatives for your stomach
Oats are a gentler source of fiber than other grains. Some people have digestive issues from wheat and rye fiber, such as high-fiber breakfast cereals or heavy rye bread. If you experience bloating, stomach pains, or other problems after eating bread and wheat-based cereals, it is worth switching to oatmeal, such as oat porridge or oat-based muesli crackers.
Anti-inflammatory and antioxidant bonus
Oats are good for our gut and the fiber in them. Oats have identified two types of plant nutrients that could be beneficial for our gut and overall health. They are also known as avenacosides3 and avenhramides3.
Now that you understand why oatmeal is so good for digestion, why don’t you try adding more to your diet?
It slows digestion and helps feed the good bacteria in your stomach.
Regarding the health benefits that oatmeal offers, beta-glucan is the star. It is absorbed into the body and turns into a gel. This slows down digestion and makes you feel fuller for longer. It also acts as a prebiotic. This means it helps to feed the good bacteria in your stomach.
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Link Between Oatmeal and Gut Health
It’s something you’ve heard for years: oatmeal is a great way to start your day. What makes oatmeal so unique? How much should you eat of it? Is instant oatmeal okay?
Here are some quick science-based facts about the health benefits of oatmeal for breakfast.
A good source of B vitamins, minerals, and soluble fiber
Whole grains are oats, meaning they don’t have any of the nutritious bran or germ removed. The cooking time and texture for cooked oatmeal will vary depending on the processing method used. However, these changes won’t affect the nutrients in the oats themselves. Oats can also be rolled, steel-cut, instant, or instant, and are rich in B vitamins, minerals, and soluble fiber.
Slows digestion and helps feed the good bacteria in your stomach.
Regarding the health benefits that oatmeal offers, beta-glucan is the star. It is a gel formed as it passes through the digestive system. This slows down digestion and makes you feel fuller for longer. It also acts as a prebiotic. This means it helps to feed the good bacteria in your stomach.
Lowers LDL (or “bad”) cholesterol.
The most crucial benefit of oatmeal, again thanks to beta-glucan, is its ability to lower LDL (“bad”) cholesterol. This is linked to a decreased chance of developing heart disease. The FDA allows food manufacturers to claim health benefits on oatmeal packaging because of the overwhelming scientific evidence supporting beta-glucans cholesterol-lowering properties.
How much oatmeal should I eat to improve gut health?
Experts have guided how much oatmeal to eat to lower cholesterol. It has shown that 3 grams of beta-glucans per day from Oats can reduce blood cholesterol. Dietitian states that you can get this amount in one-and-a-half cups of oatmeal or three packets of instant oatmeal. Enjoy your bowl of oatmeal for breakfast!
It is not a sponge that “actually absorbs excess cholesterol and removes them from your body,” claimed. However, it is a good and comforting way to begin the day.
A few experts confirmed this claim. They gave us the low-down on how oatmeal can improve your gut health and how it can benefit your overall health. These are just some fantastic effects oatmeal can have on your gut.
Oatmeal is suitable for your gut bacteria.
Oats are prebiotics that feeds good probiotic bacteria. Prebiotics can be thought of as “probiotic boosters.” Oats contain beta-glucan fiber, which has been shown to promote healthy gut bacteria. Oats slow down digestion, which can help you control your appetite and prevent overeating. Probiotics and prebiotics are not the same things.
Oatmeal promotes healthy digestion
Oatmeal promotes gut health because it contains both insoluble and soluble fiber. This can help strengthen your stomach, bind soluble fiber and bulk up your stool. The fiber in oatmeal can also act as a prebiotic, a fuel source for healthy bacteria within your gut. This can reduce the likelihood of developing digestive symptoms and possibly lower the risk of inflammation and other chronic diseases.
A healthier GI tract will be yours.
Oatmeal feeds the probiotics or good bacteria in your gut. Regular oatmeal consumption will help beneficial fuel bacteria in your stomach, leading to better digestion, less bloating, and a healthier GI tract overall.
Cold oats are resistant to starch, which reduces inflammation.
Eat your oatmeal cold as overnight oats to reap the full benefits of the prebiotic-resistant starch. This is especially beneficial for feeding your good bacteria and stimulating the production of short-chain fatty acid, which has many health benefits, including reducing inflammation. To reap the full benefits of resistant starch, eat your oats as raw as possible.
Scientific Studies and References
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