What’s the fiber content of oatmeal? How much dietary fiber in other oat products? Is it enough to meet the recommended daily fiber intake?
How much fiber per day?
We need about 30g of fiber per day. More is better, though. As a rule of thumb, try to consume at least 14g of fiber per 1000 kcal. Adequate fiber intake can help you lose weight, low LDL cholesterol, and improve overall health.
How much fiber in oatmeal?
What type of oats is richest in fiber?
There are three main commercial types of oat grains. The processing method makes all the difference. The most common types are instant, steel-cut, or rolled oats.
The less processed oat type is the steel-cut. It’s very close to the original oat cereal. Also, steel-cut oats are the richest in dietary fiber.
On the other hand, the most processed oat type is the instant oats. Instant oats are pre-cooked oats, almost ready for consuming. Just add water or milk. They taste great with almond or oat milk! Oatmeal is ready in a minute. Furthermore, they are thinner than rolled and steel-cut oats.
As a highly processed product, the fiber content in instant oats is less than the other types of oats. Moreover, instant oats are absorbed faster. Consequently, instant oats increase blood sugar faster than steel-cut oats.
So, it’s better to prefer organic steel-cut or rolled oats, than instant oats. Just add some water. Be careful with cow’s milk, though. Actually, it’s high in fat and calories. Hence, milk can make us gain weight.
What’s the fiber content of oats?
According to the USDA, 100g of raw oats contain about 10.1 grams of fiber. That’s 35% DV (Daily Value). Practically, a cup of cooked oats contain about 5.7g of fiber, or 20% DV. Certainly, eating oats can really help us consume the recommended daily amount of fiber.
Fiber in 1 cup of oatmeal.
Consider eating a whole cup of porridge every morning to easily consume 20% DV. That’s without considering any extra ingredients, such as seeds, nuts, or fruits…
Fiber in 1/2 cup oatmeal.
There is no need to consume a whole cup of oatmeal, though. Especially if you want to lose weight. 1 cup (220g) of oatmeal has about 90 calories. If you love seeds, nuts, or fruits with your porridge you can easily consume many extra calories. You eat just 1/2 cup of oatmeal with more fruits or seeds. It’ll remain a high fiber meal.
For instance, the fiber content of a 1/2 cup of oatmeal is about 2.8 grams.
How much fiber in other oat products?
Oats are used in many recipes. They provide energy, and they’re rich in vitamins and minerals.
Fiber content of oat bread.
The oat bread is a good source of fiber, as well. It has about 5 grams of fiber per 100g. Practically, a large slice contains more than 2g of fiber. That’s 7% DV.
Just for comparison, 100g of barley bread has only 3.6g of fiber, and wheat bread has 4g of fiber.
Another bread rich in fiber is rice bread, though. It has 4.9g of fiber per 100 gr. Yes… rice is a good source of dietary fiber.
Fiber content of other oat bakery products.
You’ll find oats in many bakery products. Most of them are rich in fiber.
For instance, oat muffins (4.6g), oat crackers (6.9g), oat waffles (3.1g), and oat bagels (3.6g) are all high in dietary fiber.
Likewise, oat flour is rich in fiber. It has 6.5g of fiber per 100g.
Does oat milk contain any fiber?
Oat milk has no fiber content. But… you should prefer oat milk than other types of milk… Why? Because it has the lowest environmental impact.
Certainly, animal products are the worst. Cow’s milk is terrible for the environment… But, almond milk is neither the best option. Growing almond tees demands large areas of land. They need lots of water, as well. Furthermore, in many cases, almond plantations are bad for biodiversity.
Oat milk demands less water and use of land, than almond milk. It tastes great too! You can find the most best-selling oat milks on Amazon.
Other foods rich in fiber
If you’re following a whole food plant-based diet, you most likely consume more than the recommended daily fiber intake.
All whole foods such as legumes, vegetables, whole grains, nuts, seeds, and fruits are rich in fiber. For instance, common foods such as spinach, broccoli, bananas, apples, or avocados are all high in fiber.