Oatmeal is high in fiber. It can help us meet our daily needs, as a serving provides up to 16% of the recommended daily intake.
How much fiber do we need per day?
We need about 28 grams of fiber per day. More is better, though. Too much fiber is rather unlikely to cause any side effects to healthy people. A high-fiber diet may help lose weight, reduce LDL-cholesterol, and improve overall health.
What’s the fiber content of oatmeal?
Oatmeal is mainly carbs. It’s particularly high in starch and fiber, whereas it has some protein and fat.
Dry oats contain 10.1 grams of fiber per 100g. A cup of dry oats provides 8.18 grams of fiber, which is 29% of the minimum required daily intake.
Moreover, instant oatmeal has 1.9 grams of fiber per 100g. A cup of cooked oatmeal with water or milk has 4.56 grams of fiber. This amount is 16% of the Daily Value (DV).
Certainly, instant oatmeal can help us meet our daily needs of fiber.
However, we could boost our daily fiber intake by consuming old-fashioned rolled oats. They’re low-processed whole grain oats. Rolled oats have 10.4 grams of fiber per 100g.
If you want to further increase the total fiber content of oatmeal, you could add fiber-rich fruits, like bananas, avocados, berries, or dried-fruits. Also, you should add a tsp of cinnamon to your oatmeal. Cinnamon controls postprandial glycemic responses.
Fiber in other oat products
Moreover, oat flour is a good source of dietary fiber. Whole grain oat flour has 12.9 grams of fiber per 100g.
Oat bread has about 4 grams of fiber. A small slice of oat bread contains 1.1 grams of fiber, or 4% of the DV. Just for comparison, barley, wheat, and rice bread have only 3.6, 4, and 4.9 grams of fiber per 100g, respectively. In fact, oats are among the richest grains in fiber.
Other oatmeal products high in fiber are:
- cookies with 2.8 grams of fiber per 100g. An oatmeal cookie provides 1.26 grams of fiber, or 4.5% of the DV.
- muffins with 1.5 grams of fiber per 100g. A large oatmeal muffin provides 2.7 grams of fiber, or 10% of the DV.
- crackers with 6.9 grams of fiber per 100g. A cracker provides 0.69 grams of fiber.
- bagels with 3.6 grams of fiber per 100g. A large bagel provides 4.7 grams of fiber, or 17% of the DV.
Last, but not least, oat milk has negligible amounts of fiber. It’s one of the best plant-based milks, though. Oat milk has the least environmental impact than other plant-based milks. It demands less water and land.
You can find a wide variety of oat flours, milks, and other oat products on Amazon.
Also, oatmeal is an excellent dietary source of beta-glucan; a type of fiber which lowers LDL-cholesterol levels!
Other oat-based products, like muesli or granola, support weight loss, as they’re packed with fiber as well.
Health benefits of oatmeal
Furthermore, oats are packed with important minerals for energy metabolism, such as iron!
Also, you could add a scoop of oats to your favorite egg omelet. It’s a super nutrient-dense meal that’s great for weight loss.
Common foods high in fiber
Only plants contain fiber. Follow a whole-food, plant-based diet to boost your daily fiber intake. Beans, vegetables, whole-grains, nuts, seeds, and fruits are excellent dietary sources of fiber.