Oat meal and IBS

Eating oatmeal has many positive effects on our body. For instance, it has been observed that oats strengthen the gut. A new study shows that certain fibers in oats, called beta-glucans, are particularly effective in keeping the intestinal lining tight and resilient.

Oatmeal is not only climate-smart and affordable, but it is also really healthy and beneficial for those of us with IBS. Remember to choose regular oats, not the fiber-enriched ones that often contain wheat bran. Oats are a type of soluble fiber, which means that when they come into contact with water, they form a gel. This creates a bulking effect on the stool while also making it softer.

Download the Belly Balance app

In the Belly Balance app, you can log symptoms, keep a food diary, scan products, find FODMAP lists, and much more to help you manage your IBS.

The beta-glucans in oatmeal affect the barrier function

People with IBD (such as Crohn’s disease or ulcerative colitis) often experience a dysfunction in the gut barrier, making it more permeable. Researchers have now found that the beta-glucans in oats have the ability to affect the gut barrier and make it less permeable. This is beneficial for everyone. Additionally, beta-glucans have other advantages:

Lowering cholesterol
Preventing colon cancer
Increasing satiety
Reducing blood sugar levels

Resistant starch

Oats also contain resistant starch, a type of starch that isn’t broken down in the small intestine but instead reaches the large intestine intact. There, gut bacteria break it down and, in return, produce butyrate. Butyrate is both anti-inflammatory and helps maintain the health of the gut barrier, which benefits everyone. Recently, a study was published showing that those who consume a lot of fiber tend to live longer.

So if you’re wondering about the combination of oatmeal and IBS, we say: go for it—oatmeal is a perfect breakfast for those of us with IBS!

Sofia Antonsson
Reg. Dietitian, Belly Balance

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