Fiber is the roughage in certain plant foods that your body does not digest. Soluble fiber turns into a gel when mixed with water and slows digestion. Insoluble fiber remains in its original form and moves quickly through your digestive tract. Fiber has many health benefits, and oats are a form of soluble fiber, so they are a healthy addition to your diet.
Whole Grains
Whole grains are rich fiber sources because they retain their bran and germ, according to the American Heart Association. Oats are a type of whole grain. Other whole grain foods include brown rice, Bulgar, whole wheat flour and whole cornmeal. Foods made with oats, like oatmeal and oat-based cold cereals, add fiber to your diet. Refined grains, like white flour and white rice, do not have the same health benefits because the bran and germ are removed during processing, taking away much of the fiber content.
Health Benefits
Oats, like other whole grains, provide several fiber-related health benefits. Soluble fiber reduces your blood cholesterol level. You may even reduce or eliminate your need for cholesterol-lowering drugs if you eat oatmeal, fiber-rich cereal and similar foods regularly, MayoClinic.com advises. Fiber contributes to stable blood sugar because it does not raise your blood glucose level. The fibrous part of foods is calorie-free, yet fiber is bulky enough to fill you more quickly, which makes oats and similar foods good choices for people trying to lose weight.
Nutritional Benefits
Whole grains like oats contain important nutrients like B vitamins, which support metabolism; iron, which carries blood oxygen; folic acid, which helps you produce red blood cells; selenium to keep your immune system functioning properly; and magnesium for bone and muscle health. Processing grain removes many nutrients, although products like white bread and white flour are often enriched with vitamins to offset this problem.
Amount
The overall daily fiber recommendation, including both soluble and insoluble roughage, is 25 to 30 grams, almost most people only consume half of that amount, according to the Joslin Diabetes Center. You need at least 5 to 10 grams of soluble fiber to maximize health benefits like lowered cholesterol and stable blood sugar. Oats are fiber-rich, and a 1.5 cup serving of oatmeal provides you with 6 grams of soluble fiber. Add fruit to hot oatmeal or cold oat cereals for even more dietary bulk. A whole banana on oatmeal or another oat cereal adds 4 more fiber grams.
References
- American Heart Association; Whole Grains and Fiber; January 2011
- MayoClinic.com; Cholesterol: Top 5 Foods to Lower Your Numbers; May 2010
- Joslin Diabetes Center: How Does Fiber Affect Blood Glucose Levels?
- MayoClinic.com; Dietary Fiber, Essential for a Healthy Diet; November 2009
- MedlinePlus; Fiber; July 2010
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