How does a simple bowl of oats affect your long-term health? Here's what the science says about consuming oatmeal on a regular basis. Oats are a great source of fiber, a carbohydrate that the body cannot digest. Because fiber slows down digestion, you won't feel as hungry for a longer period, per the Centers for Disease Control and Prevention.

Eating fiber-rich foods helps avoid spikes and dips in your blood sugar levels while reducing feelings of hunger. Plus, pairing your oatmeal with sources of insoluble fiber—like unpeeled sliced apples, nuts or blackberries—can also help keep things moving in your digestive tract and make things easier in the bathroom later.

Starting your morning with a bowl of oats can benefit your heart health in more ways than one. Because of the fiber content, oatmeal can help lower your "bad" LDL cholesterol , stabilize blood sugar levels and even lower high blood pressure—all of which play a significant role in minimizing risk of developing cardiovascular disease.

Oatmeal is also a prebiotic food, which feeds the good bacteria in your gut. Maintaining healthy gut bacteria—also known as your gut microbiome—will benefit your body's immune system, improve your mood and digestion, and help to ward off diseases.

A systematic review published in the Journal of Nutrition found a link between oat consumption and increasing beneficial bacterial groups within one's gut, making it a gut-friendly and heart-healthy breakfast. Along with these positive benefits, research shows this popular breakfast can even support weight-loss and weight-management efforts.

According to a review published in Foods , oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight. Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one.

Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.

If you're ready to start your morning with a bowl of oats, try our Cinnamon-Roll Overnight Oats. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Colloidal oatmeal finely ground oats has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema. Asthma is the most common chronic condition in kids.

Although not all children have the same symptoms, many experience recurrent coughing, wheezing , and shortness of breath. Research indicates that early introduction of oats, for example, may actually protect children from developing asthma.

Some research suggests that oats may help prevent asthma in children when fed to young infants, but more research is still needed. People of all ages and populations experience constipation.

This refers to infrequent, irregular bowel movements that are difficult to pass. Constipation affects nearly 16 out of adults and about 33 out of adults who are ages 60 and over.

Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation. Oat bran was also shown to decrease gastrointestinal symptoms and aid digestion in people living with ulcerative colitis UC. However, while the soluble fiber in oats is generally effective against constipation, it has been found to be less effective against opioid-induced constipation.

Studies indicate that oat bran can help relieve constipation and aid digestion in those living with gastrointestinal conditions like UC.

You can enjoy oats in several ways. The most popular way is to simply eat oatmeal porridge for breakfast. Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.

To make oatmeal tastier and even more nutritious, you can add cinnamon , fruits, nuts, seeds, and Greek yogurt. Oats are often also included in baked goods, muesli , granola , and bread. Although oats are naturally gluten-free , they are sometimes contaminated with gluten.

If you have celiac disease or gluten sensitivity , choose oat products that are certified as gluten-free. Oats can be a great addition to a healthy diet and are naturally gluten-free. They can be eaten as oatmeal porridge for breakfast, added to baked goods, and more. In one study from , the health of participants with inactive quiescent UC who ate oat bran daily for 24 weeks was maintained, and they did not experience their symptoms getting worse.

This suggests oats can be consumed every day. Consuming an excess amount of oats may also lead to decreased nutrient absorption. The nutrient composition of oats and wheat is different, but both contain carbohydrates, protein, vitamins, and minerals.

Minerals you can find in both wheat and oats at similar levels include magnesium , zinc, and iron. Oats are also naturally gluten-free, while wheat is not. Oats are a type of grain, which is a kind of carbohydrate. Oats refers to the grains or seeds of the oat plant.

You use oats to make oatmeal, which is a type of porridge. Oats are, in fact, among the most nutrient-dense foods you can eat. This means they are often considered a superfood. That said, there is no formal definition of the term superfood.

Oats are a nutritious food packed with important vitamins, minerals, and antioxidants. Oats have unique components like the soluble fiber beta-glucan and antioxidants called avenanthramides. Benefits include lower blood sugar and cholesterol levels, protection against skin irritation, and reduced constipation.

In addition, they are very filling, can be enjoyed several ways, and have many properties that should make them a food helpful for weight loss. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

Carbs get a bad rap, but numerous healthy foods contain carbs. Here are 12 high carb foods that are incredibly healthy. Cereal is a popular breakfast food, but it's often high in sugar and other unhealthy ingredients.

These 14 cereals are both nutritious and delicious. A low carb diet can help you lose weight and improve health. Learn 14 foods you need to limit or avoid on a low carb diet.

Filling foods can fight hunger and help you eat less at the next meal. This is a list of 15 healthy foods that are incredibly filling. This is a detailed review of oats a popular whole grain food , looking at its health benefits and nutritional properties. Grains are the edible seeds of plants called cereals, including rice, corn, and wheat.

This article takes a close look at grains and their health…. Oats are naturally gluten-free, but often get contaminated with gluten. This article explores whether oats can be part of a gluten-free diet. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 9 Health Benefits of Eating Oats and Oatmeal. Medically reviewed by Katherine Marengo LDN, R.

What are oats? Nutrient-rich Antioxidants Soluble fiber Improve heart health Lower blood sugar Promote weight loss Benefits to skin May reduce childhood asthma Constipation relief How to use FAQs Takeaway Studies show that oats and oatmeal have many health benefits. What are oats and oatmeal?

Oats are incredibly nutritious. Whole oats are rich in antioxidants. Oats contain a powerful soluble fiber. Oats can lower cholesterol levels. Oats can improve blood sugar. Oatmeal is very filling and may help you lose weight.

Finely ground oats may help with skin care. Oats may decrease the risk of childhood asthma. Oats may help relieve constipation.

Oats offer high amounts of many vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc. Whole oats are rich in antioxidants that may provide various health benefits.

Their main plant compounds include 3 , 31 , 32 , 33 :. Oats are the only dietary source of powerful antioxidants called avenathramides. They also contain ferulic acid and phytic acid.

Experts attribute oats with a wide variety of health benefits, including lower blood pressure and reduced risk of obesity and type 2 diabetes.

Studies have repeatedly confirmed that oats can lower cholesterol levels , which may reduce your risk of heart disease 44 , 45 , 46 , Heart disease is the leading cause of death worldwide, and high cholesterol is a major risk factor — especially oxidized LDL bad cholesterol 48 , Once in your gut, it binds to cholesterol-rich bile acids, which your liver produces to aid digestion.

Beta glucan then carries these acids down your digestive tract and eventually out of your body. Normally, bile acids are reabsorbed into your digestive system, but beta glucan inhibits this process, leading to reduced cholesterol levels Authorities have determined that foods containing at least 3 grams of beta glucan per day may lower your risk of heart disease This disease is characterized by the abnormal regulation of blood sugar, usually as a result of decreased sensitivity to the hormone insulin.

Beta glucans, the soluble fibers from oats, have demonstrated benefits for blood sugar control 58 , Modest amounts of beta glucans from oats have been found to moderate both glucose and insulin responses after carb-rich meals 60 , 61 , Studies suggest that beta glucans may improve insulin sensitivity , delaying or preventing the onset of type 2 diabetes, but a review study concluded that the evidence is inconsistent 53 , 64 , 65 , 66 , Boiled whole oats cause low glucose and insulin responses, but the responses increase significantly if the oats are ground into flour before cooking 68 , 69 , Fullness plays an important role in energy balance, as it stops you from eating until hunger returns Altered fullness signaling is associated with obesity and type 2 diabetes 72 , In a study ranking the fullness effect of 38 common foods, oatmeal ranked third overall and first among breakfast foods Water-soluble fibers, such as beta glucans, may increase fullness by delaying stomach emptying and promoting the release of fullness hormones 75 , 7 , Human studies reveal that oatmeal may boost fullness and reduce appetite more than ready-to-eat breakfast cereals and other types of dietary fiber 13 , 14 , 77 , Plus, oats are low in calories and high in fiber and other healthy nutrients, making them an excellent addition to an effective weight loss diet.

A gluten-free diet is the only solution for individuals who suffer from celiac disease, as well as for many individuals with gluten sensitivity.

Clinical studies indicate that moderate or even large amounts of pure oats can be tolerated by most people with celiac disease 79 , 80 , 81 , 82 , 83 , Oats have been shown to enhance the nutritional value of gluten-free diets , increasing both mineral and fiber intakes 85 , Therefore, it is important for people with celiac disease to only eat oats that have been certified gluten-free.

Feeding oats to young infants under six months of age is associated with a decreased risk of childhood asthma Additionally, a few studies indicate that oats may boost your immune system, enhancing your ability to fight bacteria, viruses, fungi, and parasites In older adults, eating oat bran fiber may improve overall well-being and decrease the need for laxatives 91 , 92 , Oats offer a number of potential benefits, including reduced cholesterol and blood sugar levels.

However, people sensitive to avenin may experience adverse symptoms, similar to those of gluten intolerance, and should exclude oats from their diet 94 , 95 , Also, oats may be contaminated with other grains , such as wheat, making them unsuitable for people with celiac disease or a wheat allergy 87 , Individuals allergic or intolerant to wheat or other grains should only buy oats certified as pure.

Oats are usually well tolerated but may be contaminated with gluten. Individuals who are sensitive to gluten should only consume pure, non-contaminated oats.

Beta glucans, a type of soluble fiber in this grain, provide numerous health benefits. These include lower cholesterol, better heart health, and reduced blood sugar and insulin responses. In addition, oats are very filling and may reduce appetite and help you eat fewer calories.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Oats are one of the world's healthiest and most nutritious foods. Eating oats and oatmeal has many benefits for weight loss and optimal health.

Oat milk is a popular, plant-based alternative to dairy milk. This article tells you about its benefits, downsides, and how to make it. Oats are naturally gluten-free, but often get contaminated with gluten.

This article explores whether oats can be part of a gluten-free diet. Symptoms of oat allergy include itchy or irritated skin, runny nose…. Oatmeal has anti-inflammatory properties, that when made into a bath, can soothe the skin.

This home remedy can help ease the symptoms of diaper rash…. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.

A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating. By Kiersten Hickman. Reviewed by Dietitian Maria Laura Haddad-Garcia.

As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.

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The Cochrane Library. Tang G, Wang D, Long J, Yang F, Si L. Meta-analysis of the association between whole grain intake and coronary heart disease risk. Am J Cardiol. Helnæs A, Kyrø C, Andersen I, Lacoppidan S, Overvad K, Christensen J, Tjønneland A, Olsen A.

Intake of whole grains is associated with lower risk of myocardial infarction: the Danish Diet, Cancer and Health Cohort. Am J Clin Nutr.

Tiwari U, Cummins E. Meta-analysis of the effect of β-glucan intake on blood cholesterol and glucose levels. Hou Q, Li Y, Li L, Cheng G, Sun X, Li S, Tian H.

The metabolic effects of oats intake in patients with type 2 diabetes: a systematic review and meta-analysis. Li X, Cai X, Ma X, Jing L, Gu J, Bao L, Li J, Xu M, Zhang Z, Li Y. Short-and long-term effects of wholegrain oat intake on weight management and glucolipid metabolism in overweight type-2 diabetics: a randomized control trial.

He LX, Zhao J, Huang YS, Li Y. The difference between oats and beta-glucan extract intake in the management of HbA1c, fasting glucose and insulin sensitivity: a meta-analysis of randomized controlled trials.

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Financial Assistance Documents — Minnesota. Follow Mayo Clinic. Get the Mayo Clinic app. That same study found that, compared with people who eat the least amount of oats, those who eat the most also have a 22 percent lower risk of type 2 diabetes. According to a study that looked at adults who have type 2 diabetes, oats helped reduce blood sugar, blood lipids, and weight better than a control group that ate a healthy diet but no oats.

For example, 1 cup of cooked oats has about 2 milligrams mg of iron, or 11 percent of your DV, per the USDA. As the NIH points out, iron energizes the body and helps trigger the process of carrying oxygen through your body from your lungs. Oats also provide 2 mg of zinc, a nutrient necessary for immune function, according to the NIH , which is 18 percent of your daily need.

Often, you think about fruits and veggies offering disease-fighting antioxidants, but your bowl of oatmeal is brimming with them, too. Hultin points to a study that shows that oats contain a range of antioxidants that, among other functions, improve the gut microbiome to boost health and potentially reduce the risk of chronic disease.

But did you really need another reason to grab a spoon? Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

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