Oats are one of the most famous and highly nutritious whole grains consumed worldwide. This is also known as Avena sativa. Oats contain all essential nutrients like vitamins, minerals, and antioxidants.
Also, oats are a good source of dietary fiber and are beneficial for smooth bowel movements. However, too much consumption of oats can upset your stomach by triggering gas, bloating, constipation, heartburn, or diarrhea.
So why do oats upset your stomach by causing stomach disorders? When do oats cause gas, bloating, constipation, or heartburn?
Let’s check the facts in detail.
Can Oats Cause Gas?
Oats contain a lot of fiber, fat, starch, and a trisaccharide called raffinose. All of these components are hard to digest in our stomachs. This malabsorption leads to the production of gas.
Abdominal gas or gas is a common gastrointestinal disorder in several people throughout the world. So, what causes gas? Well, the consumption of fiber-dense foods promotes gas production in healthy adults (1).
Furthermore, fat-rich foods may also cause gastrointestinal problems(GI) (2). This in turn can promote gas. On the other hand, oats are a good source of both fiber and fat.
A 100-gram serving of oats contains 10.1 grams of dietary fiber and 6.52 grams of fat (3). This high fiber and fat component of oats can promote intestinal wind or gas in healthy adults.
That’s why oats can cause gas because it contains a high amount of gas-producing nutrients like fiber, fat, starch, and raffinose.
Can Oats Cause Bloating?
Fiber-rich foods are the main reason behind bloating problems. Also, foods with a high FODMAP value can promote bloating problems, especially in patients with IBS. Studies have shown that reducing the intake of high FODMAP foods can reduce the risk of bloating (4).
On the other hand, although oats contain a low FODMAP value, it is a good source of fiber. That’s why oats can cause bloating as it is a rich source of bloating causing nutrients aka fiber.
Furthermore, eating fiber-rich and high FODMAP diets with oats may worsen the bloating problem. Although, this factor is not directly related to oat intake.
Also Check: Does Coffee Cause Gas Bloating Constipation
Do Oats Cause Constipation?
Studies have shown that consumption of high fiber foods can increase stool frequency, and soften the stool (5). Moreover, another study has also shown that intake of high fiber foods can improve stool frequency in patients with constipation (6).
Because of this fiber is an essential nutrient for constipation cure. On the other hand, oats are a rich source of dietary fiber. Because of this fiber-dense formula oats may not cause constipation.
Furthermore, oats contain a high amount of magnesium. Both dietary magnesium and supplements are widely used nutrients for constipation cure and smooth bowel movement. This is another reason for the non-occurrence of constipation on a diet rich in oats.
On the other hand, surplus consumption of high fiber foods can cause constipation by causing phytobezoar formation in the gastrointestinal tract (7). That’s why too much consumption of oats may cause constipation by causing fiber overload.
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Do Oats Make You Poop?
Yes, oats can make you poop because it is a great source of dietary fiber and magnesium. Dietary fiber is an essential nutrient that adds stool bulk. It also increases the water retention of stools.
These two factors make stools easy to pass without any obstacles. That’s why fiber-rich and magnesium-dense oats can make you poop more.
Are Oats Laxative?
Laxatives are used to either reduce or cure bowel problems. As both fiber and magnesium help to promote smooth bowel movement, these two nutrients are widely used in laxatives. In fact, foods high in fiber and magnesium are considered natural constipation cure laxatives.
On the other hand, oats are a good source of both fiber and magnesium. That’s why the presence of fiber and magnesium nutrients makes oats a good laxative.
Do Oats Cause Acid Reflux?
Oats do not contain acidic properties and they do not contain vitamin C or ascorbic acid. Because of this, it does not cause acid reflux, commonly known as heartburn. However, surplus consumption of oats may cause acid reflux or heartburn in healthy adults.
So when do oats cause acid reflux? Oats are moderately high in fat. According to studies, high-fat foods can stimulate the release of the hormone cholecystokinin (CCK). This hormone is able to relax the lower esophageal sphincter and cause acid reflux (8).
That’s why surplus consumption of oats can cause heartburn by increasing the intake of fat.