Oats provide a variety of nutrients to people, namely a significant fiber content, which is well-known for treating constipation. Constipation is an intestinal disorder characterized by hard, dry stool that blocks the intestines and reduce bowel movement frequency to fewer than once every three days.
Fiber
A cup of oats provides 16.5 g of fiber, which is 66 percent of the 25 g American Dietetic Association daily value. Fiber relieves constipation because it transforms waste into a looser, more flexible consistency, facilitating its removal from the colon. The particular type of fiber in oats is soluble, and the bacteria in the large intestine breaks it down into a substance that improves colon cell health, according to North Dakota State University.
Potassium
The potassium in the body is in charge of fluid balance, which is relevant to constipation because adequate water in the colon provides the necessary environment for frequent elimination. An overabundance of water causes diarrhea, and an insufficient supply results in constipation. A cup of oats provides 669 mg of potassium, which is 19 percent of the 3,500 mg ADA daily value.
Magnesium
Magnesium is traditionally an ingredient in over-the-counter laxatives, which draws water to the intestines. Often, regardless of the cause, hydrating the colon relieves constipation, at least temporarily, until you treat the root disorder causing the blockage. A cup of oats provides 276 mg magnesium, which is 69 percent of the 400 mg ADA daily value.
Fatty Acids
Oats provide 9 g of poly- and monounsaturated fatty acids, or essential fatty acids, which are natural lubricants in the digestive tract and effectively dislodge blocked waste. Additional fatty acids in the form of flax oil may be added to granola and yogurt or milk to increase the constipation-relieving effects.
References
- North Dakota State University; Whole Grains: Agriculture to Health; Jane U. Edwards, Ph.D., L.R.D.; August 2006
- USDA: Nutrient Data Laboratory: Oats
- Mayo Clinic; Dietary Fiber Essential for a Healthy Diet; November 2009
- AskDr.Sears.com: Flax Seeds and Flax Oil
- University of Maryland Medical Center; Constipation; August 2008
