Is Oatmeal an Effective Remedy for Relieving Constipation?

Is Oatmeal Good for Relieving Constipation?

Oatmeal is a whole grain popular as a breakfast food. It contains fiber and other properties that show promise for helping to relieve constipation in multiple ways. Understanding how oatmeal impacts digestion can help determine if it's a good dietary addition when constipation is an issue.

How Oatmeal May Help Constipation

There are a few key characteristics of oatmeal that indicate it may have constipation-fighting effects:

Rich in Soluble Fiber

Oatmeal contains a type of fiber called beta-glucan, which dissolves into a gel-like consistency when digested. This helps add bulk and moisture to stool, allowing it to move smoothly through the intestines.

High in Insoluble Fiber

Insoluble fiber does not dissolve and absorbs water as it moves through the digestive system. This helps give stool the right amount of bulk to prevent constipation.

Provides Prebiotics

The fiber in oatmeal acts as a prebiotic by feeding healthy bacteria in the gut. This supports regularity, as a balanced microbiome aids digestion.

Contains Phytates

Oatmeal has compounds called phytates that may support more frequent bowel movements by drawing water into the stool and stimulating contractions.

Studies on Oatmeal and Constipation

Research provides supporting evidence for the beneficial effects of oatmeal on constipation:

• A study in children with chronic constipation found that oat bran increased stool frequency and improved consistency.
• In a trial of patients undergoing bowel preparation, a daily dose of oatmeal helped normalize bowel function.
• Multiple studies show oatmeal improves constipation in pregnant women, the elderly, and hospitalized patients.

Tips for Using Oatmeal

To maximize the constipation-relieving potential of oatmeal, experts recommend:

Consume Daily

Eat oatmeal or oat bran daily as part of a high fiber diet to promote regularity. The soluble fiber provides stool-softening effects with regular use.

Try Overnight Oats

Soaking oats in liquid overnight allows the fiber to fully hydrate into a gel, which can be easier on sensitive digestion.

Add Fruit and Nuts

Pair oatmeal with berries, citrus, prunes or nuts to further boost fiber, nutrients, and prebiotics.

Use Milk or Yogurt

Mixing oats with dairy products adds fluid, protein, and probiotics to support good digestion.

Drink Oat Milk

Sipping unsweetened oat milk provides soluble fiber from oat bran that can help keep bowel movements regular.

Are There Any Downsides?

Oatmeal does have some potential drawbacks to consider:

Bloating or Gas

The high fiber and prebiotic content of oatmeal may cause more gas or bloating in some people as bacteria ferment the fiber.

Phytates May Reduce Mineral Absorption

The mineral-binding effect of phytates could potentially decrease absorption of iron, zinc, magnesium and calcium.

Higher Carbs Than Some Grains

The carb content of oatmeal is higher than some grains, so portion control is important, especially for diabetes management.

Some People May React Poorly

A small percentage of people have sensitivities to compounds in oats, which could lead to intestinal discomfort or irritation.

Are There Better Alternatives?

While oatmeal can be an effective natural remedy for constipation, there are a few other options that may work even better for some people:

Prunes

Dried plums are widely hailed as one of the best remedies for constipation, providing fiber, fluids, and natural laxatives.

Kiwifruit

Kiwis offer a combo of fiber, nutrients, and enzymes called actinidain that support regularity. They may be better tolerated than oatmeal.

Flax and Chia Seeds

These seeds provide soluble and insoluble fiber without the carbs and phytates in oatmeal. They can be soaked or sprinkled on foods.

Exercise

Physical activity stimulates the intestines and can help relieve constipation. Try brisk walking, jogging or rebounding.

Water

Staying well hydrated is vital for preventing constipation. Drink at least eight glasses of water daily.

Professional Guidance

For moderate or chronic constipation, work with a doctor or dietitian to design a comprehensive plan. They may recommend:

• Increasing daily fiber intake gradually
• Trying probiotic supplements
• Discussing medications if needed
• Getting tests to identify underlying issues

Conclusion

Oatmeal can be an effective natural food remedy to relieve constipation due to its soluble fiber, insoluble fiber, and prebiotic components. It may help increase stool frequency, improve consistency, and support regularity. However, individuals may need to experiment to see if oatmeal digestion causes any unwanted side effects. Prunes, kiwifruit, flaxseed, exercise and hydration may also be beneficial alternatives or additions for getting bowel movements on track.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.