Are you considering switching to oat milk but worried about potential side effects like bloating and gas?
You’re not alone. While oat milk has gained popularity as a dairy-free alternative, some people have reported digestive discomfort after consuming it.
In this article, we’ll explore the science behind why oat milk can cause bloating and provide tips on how to minimize these symptoms.
So, grab a glass of your favorite milk alternative and let’s dive in!
Does Oat Milk Make You Bloated?
Yes, oat milk can make you feel bloated. This is because of the presence of soluble fiber in the beta-glucan form. Soluble fiber has several health advantages, but it can also slow down your digestion process by absorbing extra water, which contributes to feelings of bloating, flatulence, gas, and an upset stomach.
Additionally, oat milk may cause side effects like gas and bloat in people with celiac disease and disorders of the stomach, intestine, and other parts of the gastrointestinal tract. Oat milk may also interact with medications used for diabetes and may cause blood sugar levels to go too low.
It’s important to note that not all oat milk brands are created equal. Some brands add fillers and gums like carrageenan, which can cause digestive distress for some people. Carrageenan is a common food additive extracted from red seaweed that’s often used in almond and coconut milks as an emulsifier. If you experience any digestive problems on the reg, it’s worth steering clear of carrageenan to see if the symptoms go away.
Why Does Oat Milk Cause Bloating?
Oat milk causes bloating due to the presence of soluble fiber in the beta-glucan form. Soluble fiber is a type of carb that is found in whole grains and has several health advantages. However, it can also slow down your digestion process by absorbing extra water, which contributes to feelings of bloating, flatulence, gas, and an upset stomach.
Moreover, people with celiac disease and disorders of the stomach, intestine, and other parts of the gastrointestinal tract must be cautious before consuming oat milk. Oat milk may cause side effects like gas and bloat. Additionally, it may also interact with medications used for diabetes and may cause blood sugar levels to go too low.
It’s also worth noting that some oat milk brands add fillers and gums like carrageenan, which can cause digestive distress for some people. Carrageenan is a common food additive extracted from red seaweed that’s often used in almond and coconut milks as an emulsifier. If you experience any digestive problems on the reg, it’s worth steering clear of carrageenan to see if the symptoms go away.
The Role Of Fiber In Oat Milk
Fiber is an essential component of a healthy diet, and oat milk is a great source of dietary fiber. Oat milk contains beta-glucan, a type of soluble fiber that can help regulate blood sugar levels, lower cholesterol levels, and promote a healthy gut. However, beta-glucan can also cause stomach upset and bloating in some people.
When consumed in small quantities, oats can relieve irritable bowel syndrome symptoms. However, if you consume too much oat milk or other high-fiber foods, it can lead to digestive discomfort like gas and bloating. It’s important to incorporate fiber into your diet gradually to allow your body to adjust.
If you’re experiencing bloating after drinking oat milk, it may be helpful to try a different type of milk or limit your intake of high-fiber foods. It’s also important to note that homemade oat milk may be thicker than store-bought varieties and may cause more digestive distress.
Tips To Minimize Bloating From Oat Milk Consumption
If you’re experiencing bloating after consuming oat milk, there are a few tips you can follow to minimize the discomfort:
1. Start with small amounts: If you’re new to oat milk, start with small amounts and gradually increase the quantity over time. This will give your body a chance to adjust to the new fiber intake and reduce the likelihood of bloating.
2. Choose a brand without carrageenan: As mentioned earlier, some oat milk brands add carrageenan as a stabilizing agent, which can cause digestive distress for some people. Look for brands that do not include this ingredient in their product.
3. Drink plenty of water: Drinking enough water throughout the day can help keep your digestive system functioning properly and reduce the likelihood of bloating.
4. Pair with anti-inflammatory foods: Pairing oat milk with anti-inflammatory foods like citrus fruits, avocados, and sweet potatoes can help reduce inflammation in the gut and minimize bloating.
5. Consider other milk alternatives: If you find that oat milk consistently causes bloating for you, consider trying other milk alternatives like almond or coconut milk to see if they work better for your digestive system.
By following these tips, you can still enjoy the benefits of oat milk without experiencing uncomfortable bloating. Remember to always listen to your body and make adjustments as needed.
Other Potential Side Effects Of Oat Milk
In addition to the potential side effects mentioned above, there are other potential side effects of oat milk that people should be aware of. One of these is excessive burping. If you have gas after drinking oat milk, you may burp a lot, and if the gas stays trapped in your system, it can feel extremely painful.
Furthermore, oat milk may not be the best choice for those who are trying to avoid gluten. Oat milk may be problematic for those avoiding gluten as oats are very similar in molecular structure to gluten, so the body can get confused and react to the oats as it would to gluten. Oats have a high cross-reactivity rate for those with gluten sensitivities, and it means that picking up any old brand may not cut it. As a result, it’s recommended that you make sure that your oat milk is certified gluten-free or that it uses “purity protocol oats.” If you have a gluten sensitivity and notice any gas, abdominal cramps, bloating, or nausea after ingesting oat milk, you might want to double-check whether the brand is safe to drink and/or reduce your intake.
Is Oat Milk Right For You?
Whether or not oat milk is right for you depends on a variety of factors. For individuals with celiac disease or disorders of the stomach, intestine, and other parts of the gastrointestinal tract, oat milk may not be the best option as it can cause side effects like gas and bloat. Additionally, oat milk may interact with medications used for diabetes and cause blood sugar levels to go too low.
However, for those who are not sensitive to oat milk, it can be a healthy alternative to dairy milk. Oat milk offers more protein than almond, coconut, and rice milk but a little less than pea protein or soy milk. It also has a natural sweetness that makes it a tasty option even in unsweetened varieties.
It’s important to note that not all oat milk brands are created equal. Some brands add fillers and gums that can cause digestive distress for some people. If you have a known intolerance to one of these additives, it’s best to look at the ingredient list on the nutrition label for possible irritants, including artificial sweeteners, sugar alcohols, and gums.
