Oatmeal, a whole-grain breakfast cereal, is rich in vitamins, minerals, dietary fiber and antioxidants. Eating oatmeal is associated with a variety of health benefits, including soothing an upset stomach. An upset stomach, also called gastritis, is the general name for a group of related conditions characterized by inflammation of the stomach lining. Although you may not feel like eating, certain foods help calm an upset stomach. Eating oatmeal, which is bland and nutritious, can help ease your symptoms and improve your condition.
Gastritis
Gastritis is typically the result of a bacterial, viral or parasitic infection, although factors such as injury, alcohol consumption, caffeine, spicy or irritating foods, food allergies, certain medications and anxiety can cause an upset stomach. Although an upset stomach does not usually last for more than a few days, gastritis can be acute, meaning it comes on suddenly, or chronic, meaning it recurs over time. An upset stomach is not usually serious and improves quickly with treatment.
Diet Progression for Upset Stomach
When you have an upset stomach, follow a diet progression. The Schiffert Health Center at Virginia Tech recommends starting with clear liquids for the first 24 hours. Clear liquids include water, sports drinks, noncaffeinated soft drinks, 100 percent juices, weak decaffeinated tea and gelatin. If these don't cause problems, you can progress to eating small amounts of bland foods every one to two hours. Choose oatmeal, rice, plain toast, bananas, applesauce, rice and clear broth. These foods are considered bland; meaning that they are mild in flavor, soft and easy to digest yet provide your body with important nutrients. Once your stomach can handle foods that are gentle on the stomach, such as oatmeal, you can progress to a low-fat, regular diet. Continue to avoid fatty, greasy, fried and spicy foods, alcohol and caffeinated beverages until you have fully recovered.
Oatmeal Nutrition
The oats used to make oatmeal are harvested, cleaned, roasted and hulled. Through these processes, the oat’s bran and germ remain intact, which means oatmeal is still a whole grain. Oatmeal is a concentrated source of fiber and nutrients. The fiber in oatmeal is primarily soluble, meaning it dissolves in water. Soluble fiber improves the digestive process, prevents constipation, decreases sugar absorption and clears cholesterol from the body. Compared to other whole grains, oatmeal is rich in protein, calcium, iron, zinc, copper, magnesium, thiamine, manganese and vitamin E.
Oatmeal for Immunity
Oatmeal contains compounds such as selenium, zinc, vitamin E and beta-gluten fibers. These antioxidants boost the immune system’s natural response to infectious microorganisms such as bacteria. Beta-gluten improves immunity and fights infection by aiding nonspecific immune cells, known as neutrophils, to quickly find and heal infected tissues. Neutrophils are your body’s first line of defense against pathogens. Additionally, zinc aids in the repair of cells after an infection.
Oatmeal for Digestion
Oatmeal is considered a bland food, mild in flavor, easy to digest and rich in nutrients. This makes it beneficial for a number of digestive disorders, including upset stomach, colitis, gastritis and constipation. Oatmeal helps regulate bowel movements, promoting a healthy digestive system. While oatmeal contains a small amount of gluten, it has been deemed safe and well-tolerated by children and adults with celiac disease.
Other Benefits of Oatmeal
Oatmeal is associated with a number of health promotion and disease prevention advantages. Eating low-fat oatmeal regularly can help reduce your weight. The fiber content in oatmeal helps increases your satiety while delaying the emptying of the stomach. This causes you to eat less and ultimately lose weight. Oatmeal also aids in blood sugar control and lowers cholesterol. The fiber content of oatmeal keeps your blood sugar from spiking and can prevent diabetic highs and lows. A good source of calcium, phosphorus and magnesium, oatmeal aids your body in building strong bones, decreasing your risk of osteoporosis. The phytochemicals in oatmeal are thought to reduce your risk of heart disease and certain types of cancer.
