Oatmeal has become the darling of the healthy eating world. Packed with fiber and other nutrients, oatmeal is touted as a convenient way to get your daily dose of soluble fiber. For anyone who’s grown up on sugary cereals or eaten bowls filled with sugar-laden granola, this news is most welcome. But can oatmeal give you gas? Oat lovers will be relieved to know it’s not the oats that are giving you so much trouble. It’s usually something else you’re eating with them that is triggering digestive problems. The truth is that oatmeal doesn’t cause gas in most people; it’s all the things you eat with it that do.
Does Oatmeal Cause Gas?
The short answer is yes, oatmeal can cause gas. The long answer is that the type of bacteria in your gut plays a role in whether or not oatmeal will make you gassy. In general, fiber-rich foods tend to produce more gas as they travel through the digestive system. This is because they are not easily digested and have to travel through your large intestine before they can be eliminated. Since the large intestine is lined with bacteria, this process can result in the production of gas.
Why Does Oatmeal Cause Gas?
1. Oatmeal Is Not A Soluble Fiber.
Soluble fibers are found in fruits and vegetables, which are digested in the small intestine. They pass through the digestive tract without being digested, so they act as prebiotics, feeding the good bacteria in your digestive system.
2. Oatmeal Is A Complex Carbohydrate.
Complex carbohydrates are typically found in grains and legumes like beans and lentils. These foods also feed good bacteria in your digestive system, but they do not produce gas because they pass through the small intestine intact before being eliminated from your body.
3. Oatmeal Contains Phytic Acid And Gluten.
Phytic acid binds to essential minerals like calcium, magnesium, iron, and zinc, making them unavailable to the body when consumed in large amounts as part of a diet high in phytate-rich foods such as oatmeal (particularly those that have been soaked). Phytic acid also binds to vitamin C, making it unavailable to be low-fiber diet. When you eat a whole bowl of oatmeal, all the calcium and magnesium from the oats won’t be absorbed, while the iron and zinc will be left behind in your stool.
4. Oatmeal Contains Several Compounds That Can Produce Gas.
The main one is the enzyme alpha-amylase, which is produced by bacteria in your colon when they digest starch (carbohydrates) in food such as oatmeal. When you have a lot of these bacteria in your digestive system, their production of alpha-amylase can produce excessive amounts of gas.
5. The Amount Of Gas Production Can Vary From Person To Person.
Gas production varies from person to person, depending on their own specific gut bacteria and diet. Some people tend to produce less gas than others after consuming similar amounts of fiber-rich foods, while others are more likely to get gassy after consuming them than others are. These differences might be related to how efficient a high-fiber diet is. oatmeal. The phytic acid in oats also binds to essential minerals such as calcium, magnesium, and zinc. This is why oatmeal can be a good source of these minerals, but it can also be a source of mineral deficiencies when consumed in large amounts.
6. Oatmeal Contains Amylase And Trypsin Inhibitors.
These chemicals inhibit the digestion of carbohydrates by slowing the breakdown of starches into sugars (amylase) or proteins (trypsin inhibitors). They do this by “locking” up the food so that it does not get absorbed into the bloodstream and is used for energy (amylase) or for building new tissue (trypsin inhibitors).
7. Oats Are High In Gluten.
Gluten is a protein found in wheat, rye, barley, and some other grains that produces an allergic reaction in some people. It is also part of the structure of oats, which explains why people with celiac disease cannotatmeal. Phytic acid is also a seed storage protein and gluten is a protein that can cause digestive issues in some people.
8. Oatmeal Contains Fodmaps, Which Can Cause Gas.
FODMAPs are short-chain carbohydrates (e.g., oligosaccharides, disaccharides, monosaccharides) that are poorly absorbed in the small intestine and fermented by bacteria to produce gas and other gas-causing compounds like hydrogen sulfide. Common FODMAPs found in oatmeal include fructans (found in wheat), lactose (found in milk), onions, garlic, legumes (beans/lentils), and sugars (simple sugars such as glucose).
What Are The Features Of Oatmeal?
1) It is a natural laxative.
2) It is a good source of fiber and it will take the same amount of time to move through the digestive system as any other food.
3) Oatmeal has a very low glycemic index, so it won’t cause spikes in your blood sugar levels like most other grains or even fruits and vegetables.
4) Oatmeal contains the essential amino acid, lysine, which is needed for the growth and repair of tissue.
5) Oatmeal contains all 9 essential amino acids that your body needs to function properly, no matter what type of diet you follow.
6) Oatmeal is a great source of protein.
7) Oatmeal is a great source of calcium, iron, and magnesium.
8) Oatmeal is high in folate and B vitamins, which are beneficial to the nervous system and the development of healthy red blood cells.
Advantages Of Eating Oatmeal
- Oatmeal is a good source of complex carbohydrates, which are the main source of energy for the body. It has a very high content of lysine and tryptophan, which aids in the production of serotonin and melatonin. These are two important neurotransmitters that keep our body in balance.
- Oatmeal is also a good source of soluble fiber, which aids in the elimination of cholesterol from the bloodstream. It also helps lower triglycerides, lowers blood pressure, and improves digestion.
- Oatmeal is also rich in beta-glucan, which is known to prevent cancer.
- Oatmeal contains more copper than any other grain or cereal product and this helps in preventing anemia (a condition where there is a lack of iron).
- It contains potassium, an important mineral that keeps our cells functioning properly and prevents them from being damaged by free radicals
Disadvantages Of Eating Oatmeal
- Oatmeal is a grain, which is cooked with milk. Milk contains lactose, which is a type of sugar. Thus, it is not suitable for those who are lactose intolerant.
- It can cause flatulence in some people.
- Oatmeal contains a high amount of fat and carbohydrates and a low amount of protein, which makes it not very good for dieting or weight loss plans.
- Oatmeal can cause constipation in some people as well as diarrhea in others (which makes it unsuitable for diabetics).
- It contains a high amount of fiber, which makes it difficult to digest by the body’s digestive system (which causes bloating and cramping).
What You Should Know About Gas In The Morning?
- The best time to take gas is in the morning.
- The best place to take gas is in the morning.
- It’s good to take gas before you eat breakfast.
- It’s good to take gas before you work out in the gym or do other strenuous activities like running, climbing, and swimming.
- Gas can be taken by mouth, with food, or with a pill if needed. If a pill is used, it should be taken at least 2 hours before a meal or at least 2 hours after taking a meal but not more than 12 hours after taking a meal or 1 hour after exercising but not more than 4 hours after eating or exercising but not more than 3 hours after taking a pill (unless directed by your doctor).
- Gas can be taken every day if necessary and it should be taken as directed by your doctor even if you feel better without taking it for several days since it may make you worse sooner rather than later unless you take it regularly.
Other Foods That Cause Gas
- Beans, peas, and lentils: These are not only high in fiber but also the protein and fat from these foods can cause gas.
- Milk and dairy products: Dairy products have calcium which causes gas when fermenting in your stomach.
- Chocolate: This is not only high in fat and calories but also causes gas because of the alkalinity of cocoa which does not agree with your stomach acidity.
- Alcohol: This is another food that is rich in protein and fat which can cause gas due to its acidity. The fermentation process of alcohol produces hydrogen ions that can cause bloating as well as flatulence (gas).
- Spicy foods: The acids and spices in these foods can cause gas due to their acidity.
- Green vegetables: These contain large amounts of fiber that can cause gas because it does not agree with the acidity of your stomach (the bacteria in your stomach produce a lot of acids).
- Meat: This is high in protein, fat, and calories which can cause gas because you have more than enough bacteria in your stomach to begin the fermentation process of meat with the help of the acid from the stomach (the meat is cooked and then eaten).
- Caffeine: Caffeine is also a stimulant that when metabolized by your body produces carbon dioxide which causes flatulence or burping as well as bloating.
Bottom Line
As we’ve seen, the only way oats cause gas is when you don’t chew them correctly or if you drink milk with them. Other foods, like sugar, carbohydrates, and caffeine, may cause gas as well. If you’re having issues with gas, it might be a good idea to look at what you’re eating and how much. If you’re eating a healthy diet, you probably don’t have anything to worry about. And if you follow these tips, you may even be able to include oatmeal as part of a daily breakfast. If you want to use oatmeal to lose weight, check out our guide on how long oatmeal takes to digest.
