Is Oat Milk Good For Gut Health?

Because it’s commonly fortified with calcium and Vitamin D, which are good for keeping healthy bones. 23

Many people are unaware that oat milk is a good (plant-based) source of calcium, even though most people identify calcium with a glass of cow’s milk or a block of cheese.

A cup of oat milk containing 8 ounces has 300 to 400 mg of calcium, which is necessary for healthy, strong bone development.


Additionally, it contains potassium and magnesium, two elements known to be good for the bones.

Together, calcium and these two minerals support the health and strength of our bones.

For instance, potassium lowers bone loss whereas magnesium aids in calcium absorption. Potassium may also aid in calcium retention.


A happy, healthy gut

As eating foods containing beta-glucan has also been connected to gut health, oat milk is beneficial for the digestive system. 27

The beta-glucan concentration in oat milk does have a good effect on general gut health, according to a 2017 study.

They consumed Cuore Mio, pasta enhanced with barley beta-glucans (3g/100g), as part of a two-month diet regimen.


Healthy hair and nails

Oat milk is said to assist make our hair and nails stronger and shinier as well as promote faster growth, in addition to possibly mending and safeguarding our skin.

This is because oat milk contains the B vitamins that we described previously.


B vitamins also aid in reducing skin damage and promoting cellular healing by thwarting the oxidative damage that damaging free radicals cause to our cells.

Similar to how they do for skin, B vitamins encourage cell renewal in the hair, which helps prevent aging.


They might also affect the color of your hair; studies have shown that B12 deficiency can hasten graying and hair loss.


Feeling fuller for longer

Like a bowl of oatmeal in the morning, oat milk has the ability to keep you fuller longer.

This is because there is more fiber in almond milk—even if it may not be a lot—than there is in cow’s milk, which has zero fiber.


A diet high in fiber encourages fullness and enhances appetite control, which lessens the need for between-meal snacks.


They include increasing your levels of vitamin B, calcium, and dietary fiber, as well as giving you a healthy glow and stronger hair and nails. Additionally, it can keep you fuller longer.

Is oat milk beneficial to gut flora?

Oats from whole grains have long been appreciated for their ability to control blood sugar and reduce inflammation. However, despite their wealth of advantages, people frequently ignore the link between whole grain oats and good gastrointestinal and mental health.

Fiber is a component of whole grain oats, which are used to make oat milk. Prebiotic fiber, in particular, helps support and balance your gut microbiota, which, according to research, has a direct positive impact on mental health. Maintaining a balance between “good” and “unhealthy” bacteria in your gut microbiome requires prebiotic fiber. Prebiotics, a close relative of probiotics, are composed of inanimate nutrients that provide food for the bacteria in the GI tract that aid in digestion.

Your immune system may suffer and your GI tract may become inflamed when there is an imbalance of “good” and “bad” bacteria. Both of these conditions can have an impact on the brain. Even mental health conditions that researchers have previously found difficult to comprehend may be related to gut microbiome health.

Your gut health can be impacted by even minor lifestyle changes, which might cause problems with your mental health. Bacterial imbalances in the GI tract can be made worse by excessive stress, drugs, vigorous exercise, and a poor diet.

Despite the fact that it is impossible to say that gut health alone causes mental health disorders, it is obvious that dietary choices have an impact on general mental health. Because the foods you eat affect how your brain works and ultimately how you feel, we take our adherence to organic ingredients very seriously. Less detrimental effects on mental health result from using healthier substances.

According to this data, keeping a healthy gut through the use of whole grain oats, oat milk, and other types of prebiotic fiber may have a beneficial effect on mental health.

Prebiotic fiber, which is present in whole grain oats and controls blood sugar, has also been associated with reducing irritability and mood swings. According to one study, those who ate breakfast with between 1.5 and 6 grams of fiber throughout the day reported having more consistent moods and energy levels.

Prebiotics can be used as a preventative measure against common mental and physical health disorders, according to other publications, and they are essential for early brain and gut development.

Now, we’re not arguing that your morning oat milk latte will ward off mental diseases like anxiety, depression, or others. We acknowledge the value and effectiveness of drugs and mental health professionals in the treatment of mental illness. Prebiotic whole grain oats have been shown to promote a healthy stomach, which in turn promotes a healthy mind.

Have you lost interest in oat milk? In our On Bar series and on our Oat Milk FAQ, you can find out more about the advantages of oats and oat milk for your health. If your question isn’t answered there, send us a note and we’ll get back to you right away.

Oat milk: Is it a probiotic?

Oatmilks are a rich source of vitamins A and D and a fantastic supply of calcium. Probiotics in billions and 3–4g of plant-based protein can be found in scoopable oat mixes and crunch.

Which milk is better for the digestive system?

A2 milk is marketed by the a2 Milk Company as being simpler to digest (12). A2 milk, compared to conventional cow’s milk, was simpler to digest and caused less digestive discomfort, according to a short research of 45 participants with self-reported lactose intolerance ( 13 ). A2 milk is similar to conventional cow’s milk save from casein.

Why oat milk should be avoided?

People with celiac disease or non-celiac gluten sensitivity should avoid oat milk. Of all the plant-based milk variants, unflavored oat milk offers the most calories and carbs. Even though the sugar in oat milk is natural, it has a lot of carbohydrates.

Is oat milk a pain reliever?

Your gut will struggle if you consume soy, a common allergy. Additionally, it includes isoflavones, which are chemical substances that resemble estrogen. According to research, soy-based foods and a diet heavy in soy may cause hormone imbalances, reduced sperm counts, and problems with fertility. Additionally, goitrogens included in soy milk may suppress your thyroid gland, making it particularly dangerous for people with thyroid conditions.

Oat Milk

By simply combining oats and water, you may easily prepare the well-liked plant milk known as oat milk. Although it’s probably not the worst choice you have to choose, it’s unquestionably not the finest. Oats contain a lot of carbohydrates, which may cause blood sugar to spike and inflammation. Additionally, a lot of the oat milk brands available today are loaded with sugar and other ingredients. Even processed oils like canola oil, which can cause inflammation in the body, may be present in some products. The oats from which the milk is derived may not be gluten-free due to a significant risk of pesticide residue and gluten cross-contamination. I advise avoiding oat milk since it contains gluten, which can induce food allergies, systemic inflammation, leaky gut syndrome, and subsequent health problems, such as autoimmune illnesses.

Are Oats Inflammatory?

Oats were thought to offer a gluten-free choice for those with inflammatory conditions. But that is no longer the case, owing to recent study. A fresh topic of discussion that keeps coming up is inflammation caused by oat milk. In people who have gluten sensitivity, components in oat proteins have been found to trigger inflammation and damage, according to recent studies. These are the reasons I advise against including oats and oat milk in your diet.

Although oats themselves are gluten-free at the molecular level, the other crops that are often grown next to them are not. Cross contamination has a huge window of opportunity given this situation. The risk is too high for those who are gluten sensitive, whether it occurs during harvesting or packing in a facility. Oats become inflamed as a result. Even if the trace amounts are minimal, they nonetheless go beyond the threshold required to be labeled gluten-free.

Pea Milk

Despite the fact that it is high in protein, I advise against eating it. Peas are a type of legume that may not be easily digested. Foods that have only partially digested in the digestive system might feed the harmful bacteria in your gut and upset its delicate balance. This could result in leaky gut syndrome, the underlying factor in autoimmune illnesses and other health issues.

Rice Milk

Although rice milk may appear like a viable alternative, the majority of rice milks are devoid of nutrients and loaded with additives. It contains a lot of carbohydrates and could cause weight gain, intestinal imbalance, and blood sugar problems. Additionally, it has been found to contain more inorganic arsenic. Even the Food and Drug Administration has advised against using it around infants, children, and pregnant women.

While I often point out that our modern diet is lacking in many ways, one of the newest advances is that there are now great-tasting, non-dairy alternatives to cow’s milk. Although I prefer coconut milk, you might find that hemp milk is enticing or that, if you can handle nuts without feeling queasy, almond or cashew milk is suitable for you.

Whatever you decide, let’s raise a glass to the beneficial, gut-supporting dairy substitutes. Check out this helpful questionnaire to determine the problem if you’re still suffering from painful gas, bloating, or other symptoms even after giving up dairy.

I am aware that changing your eating habits can be challenging! Check out my cookbook for easy and delectable dishes that show you’ll never feel deprived, whether you’ve already given up dairy or need a little encouragement to do so. I’ve provided hundreds of recipes that make it simple to cut off dairy for your best health, including soups, main dishes, sides, and desserts.

Finally, assist your digestion with my Complete Enzymes while you experiment with different possibilities. These were created by me to promote healthy digestion, nutritional absorption, and support the body’s inflammatory and intestinal repair processes. It is the greatest digestive enzyme for breaking down a variety of foods.

Complete Enzymes are designed to aid in healthy digestion, nutrient absorption, intestinal repair, and inflammatory reactions in the body.

Can oat milk upset your stomach?

Oat milk does indeed create upset stomach because the fiber and sugar do not easily break down in your stomach. There may be signs of intestinal gas, bloating, flatulence, burping, and stomach pain as it passes through the large intestine.

Furthermore, any toppings, mix-in or other components included with the oat milk may not blend well together. Your stomach may feel uncomfortable when the interplay between the items digests.

A type of carbohydrate found in whole grains is soluble fiber, which is mostly found in the form of beta-glucan and is present in oat milk. Soluble fiber might make you feel bloated, despite the fact that they have numerous positive health effects.

The soluble fiber slows down the digestive process by absorbing extra water and turning it into a gel-like material. As a result, you can have gas, bloating, and cramps in your stomach.

Other digestive issues like vomiting, nausea, and excruciating stomach pain might occur if you are intolerant to or allergic to oats. Remember that oat milk might aggravate an intolerance by irritating the digestive system and perhaps causing symptoms that may not manifest for a few hours.

Am I getting fat from oat milk?

Oat milk is a fantastic milk substitute if you’re attempting to lose weight because it’s low in calories, fat, and sugar but high in protein and fiber.

You’re probably familiar with popular non-dairy milk alternatives like soy, almond, cashew, and coconut milk, but recently, oat milk has become the darling of those who eschew dairy in their diets.

You guys have been missing out if you follow a plant-based diet and haven’t tasted oat milk. It is low in fat and lactose-free, making it ideal for anyone who is lactose intolerant or just prefers to limit their consumption of dairy.

Most significantly, anyone who misses the texture of full-fat milk will be satisfied by the deliciousness of this healthy milk substitute, which has a lovely creaminess.

Can oat milk be consumed in excess?

The majority of the rest of the globe had a bad 2020, but Oatly did well. During the epidemic, the Swedish oat milk manufacturer had a 212% spike in revenues. Earlier this year, the company filed for a potentially huge IPO, with an estimated price of more than $5 billion. After adding the brand to its coffeeshops in March, Oatly is now experiencing shortages brought on by an increase in orders from Starbucks. Previously, Oatly only saw shortages as a cool problem to have. It’s a rare milk substitute that appears to have spread beyond vegans and lactose intolerant people to the general population who consumes beverages.

Being able to drink what is essentially ground up oatmeal has been given a halo of virtue thanks in large part to Oatly. The fact that oat milk has a far lower carbon footprint than cow’s milk, like virtually other plant-based goods, is one component of that halo. The slogan of Oatly is “milk, but produced for humans,” but the company goes farther. What exactly does that mean? It is clear that the Swedes are producing this for human consumption, but is it truly healthier than milk or other milk substitutes, as the business seems to suggest?

A writer named Jeff Nobbs first advanced the case against Oatly a little over a year ago, going into great detail about its unhealthiness (and, to his credit, sharing an Oatly rebuttal). Nat Eliason then added a critique of the company’s advertising, which he considers to be as deceptive as ad campaigns for Coca-Cola and cigarettes. The first is that Oatly contains canola oil, which gives it a richness akin to milk, which is one prong of the argument that Oatly is, in fact, unhealthy for you. The second is that Oatly is produced in such a way that the complex carbohydrates in oats are practically reduced to pure sugar. Both of these statements are correct, however Nobbs grossly exaggerates the effects on health.

Canola oil is the easy part. Oatly contains canola oil, sometimes known as rapeseed oil, but Nobbs interprets this to mean that Oatly also contains trans fats, despite the fact that the carton states that Oatly has zero trans fats, a claim that is subject to FDA regulation. Eliason includes some eerie language (“The evidence for the harms of canola oil is still in its early days, but continues to grow). However, the general belief is that canola oil is generally OK, despite the fact that processed oils are not optimal.

The sugar component is a little trickier. What is evident is that maltose, a simple sugar, is produced during the process of turning oats into oat milk. Complex carbohydrates are better for you than more refined carbohydrates like maltose. You don’t want them to increase blood sugar and insulin levels more than necessary. This can be measured using a tool known as the glycemic index. Higher values are not good. (The glycemic index provides a general explanation of why 100 calories of whole grains are healthier than 100 calories of refined sugar.)

Nobbs continues by suggesting that the alternative milk is less healthful than a doughnut using the glycemic index of pure maltose rather than Oatly itself, however that is not how the glycemic index functions.

Individual ingredients cannot be evaluated in isolation. Additionally, the glycemic index does not fully describe the nutritional value of a dish. Nobbs then flips units of measurement and asserts that a 12 oz amount is roughly similar to a can of Coke using his estimation of the overall glycemic load of oatly, which takes serving size into consideration. That’s true, but by this metric, two pieces of whole-wheat bread is worse for you than either, because its glycemic load is even larger. The major issue with Coke is that it contains no nutrients, but Oatly contains fiber, vitamins, and a little amount of unsaturated fat despite being less nutrient-dense.

Nothing is fantastic in excess, and Oatly is excessively processed, which is not a good thing. It wouldn’t be good if you drank an entire carton every day. But generally speaking, any milk substitute that you’d actually want to consume contains oil or a thickening to make it taste good. And we’re discussing a substance that the majority of people just add a tiny amount of to their coffee. Is Oatly especially healthful? No. Is consuming a little Oatly okay without compromising your diet? Sure.

The Oatly response, though, makes more sense in light of the company’s obnoxious and omnipresent promotion. Remember the CEO of that company singing, “Wow, no cow! in a field of oats,” in their Super Bowl commercial? Although it was dubbed as one of the worst Super Bowl commercials ever, the business appears to have taken pleasure in the negative publicity.