Oats for constipation: benefits and how to prepare them

You’ve probably heard that oats are a great breakfast option, and whole grains are more than just a popular breakfast option. An excellent source of vitamins and minerals, these grains are a popular breakfast option in many homes. They also contain fiber, which is good for gut health. They are especially helpful for those who cannot poop easily. Consume oats for constipation as they are rich in fiber, which can provide relief. There are different types, and they are all useful. But try to stay away from instant oatmeal, even if it’s easy to prepare. This type usually contains ingredients that can cause constipation.

Nutritional value of oats

“Oats are a healthy grain that has received a lot of attention due to its high fiber content and nutritional value,” says nutritionist Rashi Chahal. According to the USDA, 100 grams of whole oats consists of:

• 12.9 g fiber
• 43 mg calcium
• 125 mg magnesium
• 372 mg phosphorus
• 373 mg potassium
• 0.148 mg vitamin B-6
• 0.39 mg vitamin B1

Some of the popular types of oats are:

• Whole oats, which are unprocessed nursery grains.
• Rolled oats are steamed and rolled and are most commonly used to make oatmeal.
• Rolled oats, which are whole oat flakes ground or cut into small pieces.
• Instant oats are ready to eat, pre-cooked and dried oats that you can use on the go.

What are the health benefits of oats?

1. Heart health

“Oats are an excellent source of beta-glucan, a type of soluble fiber that can lower total and bad cholesterol levels; reducing the risk of cardiovascular diseases,” says the expert. In a 2014 study published in the American Journal of Clinical Nutrition, researchers found that oat products reduced total cholesterol levels by 0.13 millimoles per liter (mmol/L).

2. Regulates blood sugar levels.

The high fiber content of this breakfast food may help lower blood sugar levels. “The soluble fiber in oats slows the absorption of glucose into the bloodstream, which prevents blood sugar from rising after a meal,” says Chahal. This may be useful for diabetics.

3. Promotes Gut Health

Dietary fiber helps digestion and stimulates bowel movements. It acts as a prebiotic, feeding beneficial bacteria in the gut, which improves overall gut health. It also helps treat conditions such as irritable bowel syndrome or IBS, which causes abdominal pain, bloating and discomfort.

4. Helps control weight.

We snack when we feel hungry between meals. Oats are very filling due to their high fiber content. It makes us feel full and helps control appetite and hunger, ensuring we don’t overeat. This makes it ideal for weight management.

5. Good for the skin

Oats contain antioxidants that are anti-inflammatory and soothe irritated, red, and itchy skin. According to a study published in the Indian Journal of Dermatology, Venereology and Leprology in 2012, due to their antioxidant and anti-inflammatory properties, they can help treat various dermatological inflammatory diseases such as pruritus and atopic dermatitis.

6. Anti-cancer effects

This could be a way to prevent cancer. According to a study published in the Journal of Agricultural and Food Chemistry in 2022, an oat diet may help prevent heart disease, lower blood sugar, improve gut health, and have a cancer-preventive effect.

7. Supports mental health.

Oats are a good source of B vitamins, especially B-6, which helps produce serotonin, which is essential for regulating mood. “It can help reduce depression and anxiety,” says the expert. The slow-digesting carbohydrates in oats provide a steady supply of glucose to the brain, which can improve cognitive function.

8. May reduce the risk of asthma in children.

Asthma is a condition in which the airways become narrowed and swollen, making it difficult to breathe. According to a study published in the journal StatPearls in May 2024, childhood asthma can lead to persistent respiratory symptoms, including wheezing, coughing and shortness of breath. Oats may help reduce the risk of asthma in children. A 2021 study published in the journal Cellular Biochemistry and Biophysics found that eating oats in children may protect them from developing asthma.

Best oatmeal for constipation

One of the key benefits of oats is that they can help with fecal problems. Constipation is a condition, not a disease. If you have this disease, you may have fewer than three bowel movements per week, and when that happens, your stool will be hard and dry, according to the U.S. National Institute of Diabetes and Digestive and Kidney Diseases. People who eat little or no fiber are more likely to experience constipation. According to a study published in the Journal of Medical Nutrition in 2020, whole grains such as oatmeal can improve stool consistency and frequency.

It can be difficult to choose the best oats for constipation since most types contain more or less the same amount of fiber. “But you might want to use rolled oats because they retain a lot of fiber because they’re the least processed,” says the expert. One hundred grams of rolled oats contain 12 grams of fiber, according to the USDA.

Oats for Constipation: Find out if instant oats cause poop problems

“Instant oats on their own are unlikely to directly cause constipation as they contain soluble beta-glucan fibre,” says the expert. However, instant oatmeal for constipation relief may not be the best option. They are usually more processed than other varieties, so some amount is lost in the process.

Many packets of instant oatmeal also contain high amounts of sugar or preservatives, which can affect gut health and potentially lead to constipation. In a 2021 study published in the journal Nutrients, researchers found a link between sugary foods and a higher likelihood of constipation. If you want to consume instant oats because of the shorter cooking time, be sure to read the labels before purchasing.

How to cook oatmeal for constipation?

Eat oats to relieve constipation once a day daily. “Whether you choose to make your oatmeal sweet and fruity or savory, pair it with plenty of fluids and physical activity,” suggests the expert.

Ingredients:

• 30 grams of oats
• 1 glass of water
• 1/4 cup mixed vegetables such as carrots, bell peppers and beans
• Salt to taste
• 1 lemon

Method:

• Take oats.
• Add water and let them cook until fluffy.
• When they are almost ready, add the vegetables.
• Add salt and wait until the water dries.
• Squeeze lemon juice to make a savory oatmeal for constipation.

Constipation is quite common and is often associated with a lack of fiber in the diet. To relieve constipation, consume oats as they are rich in fiber and promote bowel movements. However, it is important to consult with your healthcare provider before making any changes to your diet.