Can Oatmeal Cause Gas? Oatmeal and Digestive Health

Have you ever experienced the awkward aftermath of a bowl of oatmeal causing gas and other digestive issues?

Oatmeal is a nutritious and delicious breakfast option that many people enjoy on a daily basis. I personally eat oats almost everyday in the form of overnight oatmeal, oatmeal cookies, strawberry protein bars, and orange oat bars.

However, for some individuals, consuming oatmeal may lead to uncomfortable digestive issues, including gas.

In this article, we'll take a closer look at whether oatmeal can cause gas, the many factors that can contribute to digestive discomfort, and how to consume oats in a way that minimizes gas production.

Fiber and Digestive Health

Oatmeal is a whole grain that is rich in fiber, which is essential for good digestive health.

The fiber found in oatmeal can also contribute to gas production.

There are two types of fiber: soluble and insoluble.

Soluble fiber dissolves in water and forms a gel-like substance that helps to slow down the digestion process.

Insoluble fiber, on the other hand, does not dissolve in water and adds bulk to the stool, helping to promote regular bowel movements.

oatmeal nutritional facts — *Chen O, Mah E, Dioum E, et al. The Role of Oat Nutrients in the Immune System: A Narrative Review. *Nutrients*. 2021;13(4):1048. Published 2021 Mar 24. doi:10.3390/nu13041048*

Oatmeal contains both soluble and insoluble fiber, with a 100g serving of rolled oats containing about 5 grams of fiber.

While this is a relatively low dose of fiber compared to some other high-fiber foods, the fiber in oatmeal can still be enough to cause gas in some people, especially if they are not used to consuming high-fiber foods on a regular basis.

Factors that Contribute to Gas Production

There are a number of reasons why consuming oatmeal can lead to excess gas production.

Gluten allergy/intolerance

For some individuals, it may be due to gluten intolerance or allergy, which can cause digestive issues like bloating, gas, and stomach pain.

Oats are naturally gluten-free but they are processed in factories that can process other gluten-containing grains that can cause cross contamination.

If you have celiac disease, it is important to purchase certified gluten-free oats.

For most people, the production of gas is simply a natural byproduct of the digestion process.

Fiber overload

Consuming too much fiber, too quickly, can also lead to digestive issues.

Abruptly increasing your consumption of high-fiber foods, such as oatmeal, can overwhelm your digestive system, leading to uncomfortable gas and bloating.

To avoid excess gas that is a result of too much fiber, make sure to consume enough water to help the digestive process.

Large portions

Portion sizes and toppings can also play a role in gas production.

Consuming too much oatmeal at once can lead to excess gas.

That's why I love making this single serving oatmeal or simply packing up leftover oatmeal and reheating oatmeal the next day.

vegan baked oatmeal with fruit — Single Serving Baked Oatmeal RECIPE (No eggs, High Protein)

Tips for Reducing Gas When Eating Oatmeal

If you're an oatmeal lover but experience uncomfortable gas after consuming this breakfast food, there are some things you can do to reduce the risk of digestive issues.

Start with a small amount

If you're new to consuming high-fiber foods like oatmeal, start with a small portion size and gradually increase your intake over time.

Start with half a cup of oatmeal, and if there are no uncomfortable gas or digestive issues, increase to a full cup.

The same applies to frequency - if you have never eaten oatmeal before, it's best to start with a smaller portion size and gradually increase it to a regular basis to let your digestive system adjust to it.

Soak your oats overnight

Soaking oats in a liquid overnight can help with digestibility and ease any gastrointestinal discomfort. Try making overnight oats or cooking soaked oats to help with absorption and digestion.

coffee overnight oats with cacao powder on top — Protein Coffee Overnight Oats w/Collagen Powder

Stay hydrated

Drinking enough water is essential for good digestive health and can help to reduce the risk of gas production when consuming fiber-rich foods.

Choose plain oatmeal

Opt for plain oatmeal rather than flavored varieties that contain any sugary toppings or artificial sweeteners.

Research shows that sorbitol and other artificial sweeteners can lead to gastrointestinal discomfort include gas and diarrhea(Ruiz-Ojeda, Plaza-Díaz, Sáez-Lara, Gil, 2019).

Always read the ingredients list when buying processed foods and avoid buying items with a long list of ingredients.

Mix it up

Try different types of oats, like steel cut or instant oats, to see if they are easier on your digestive system.

Commonly Asked Questions

Why does oatmeal make me gassy?

Oatmeal is a high-fiber food, with 5 grams of fiber per cup, which can lead to bloating and gas.

How can I prevent gas after eating oatmeal?

Start with a low dose of oatmeal and gradually increase it over time. This will allow your body to adjust to oat bran and minimize side effects. Cook your oats on the stovetop or in a slow cooker for an extended period of time to help break down molecules and facilitate easier digestion.

What are some other high-fiber foods that can cause gas?

Other high-fiber foods that can cause gas include beans, lentils, broccoli, cabbage, onions, and Brussels sprouts .

Is it safe to eat oatmeal every day?

Yes, it is safe to eat oatmeal every day. Oatmeal can be highly nutritious and enjoyed as a complete meal, especially when paired with additional protein and healthy fats.

What are some other ways to reduce bloating?

Other ways to reduce bloating include drinking plenty of water, avoiding carbonated drinks, eating slowly and chewing thoroughly, avoiding chewing gum, and exercising regularly .

Can oatmeal cause constipation?

Oatmeal is a high-fiber food that can help regulate bowel movements and prevent constipation . However, if you’re not used to consuming high levels of fiber or if you’re not drinking enough water throughout the day, you might experience constipation.

How much oatmeal is too much?

This answer varies from individual to individual. The best way to determine how much oatmeal is too much for you is to monitor your symptoms and slowly increase your serving size of oatmeal to test your tolerance. Always remember to consult a healthcare professional for more personalized recommendations.

Can I eat raw oats?

Yes! Raw oats are great in overnight oats and are safe to consume.

What is a serving size of oatmeal?

The recommended serving size of oatmeal is ½ cup or 40g dry rolled oats.

So What?

Oatmeal has a lot of nutritional benefits including its high fiber content and potential for aiding weight loss.

While it can cause gas and bloating for some people, there are ways to minimize these effects.

Starting with a small portion size, gradually increasing consumption, drinking enough water can all help alleviate any uncomfortable side effects.

If you experience persistent gastrointestinal issues or have concerns about your digestive health, it's always best to consult with a registered dietitian nutritionist or healthcare provider.

Love oatmeal and want more recipes? I think you'll love these.