Oats are rich in fiber, vitamins, and minerals, and are often recommended as part of a balanced diet. However, when consumed daily or in excess, certain side effects can occur that affect digestion or nutrient absorption. Below, we’ll explain the most common ones and how to prevent them.
Gas and flatulence
The high fiber content of oats can cause gas due to the fermentation process in the intestine. This is more common in people who are not used to a high-fiber diet.
Abdominal pain
The gases generated by fermentation can cause bloating and stomach discomfort. Introducing oats gradually helps your digestive system adapt.
Diarrhea due to excessive consumption
Oat bran, when ingested in large quantities or without sufficient water, can accelerate intestinal transit excessively and cause diarrhea, especially in people with irritable bowel syndrome or colitis.
Difficulty absorbing minerals
Raw oats contain phytates, compounds that interfere with the absorption of iron, calcium, and other minerals, which can aggravate problems such as anemia.
Possible digestive irritation
In people with gastritis, inflammatory bowel disease, or a sensitive colon, raw oats can irritate the digestive mucosa and worsen symptoms.
Not suitable for celiacs
Although many oat products are gluten-free, there is a risk of cross-contamination. People with celiac disease should choose certified gluten-free oats or avoid them
Feeling of heaviness
The soluble fiber in oats absorbs water and expands in the stomach, which can cause a feeling of excessive fullness or heaviness if consumed in large quantities.
Risk of intestinal obstruction
If oat bran is consumed without enough liquid, the fiber can clump together and cause constipation or blockage. It’s essential to drink water when consuming it.
Control in people with diabetes
Although oats have a low glycemic index, they are still a carbohydrate. Those with diabetes should measure their portions to avoid blood glucose spikes.
+ There are no comments
Add yours