Oatmeal, as all oat products, is high in fiber. A serving provides about 5.7 g of fiber, or 20% of the recommended daily intake.
How much fiber do we need per day?
We need about 30 g of fiber per day. More is better, though. There hasn’t been established an upper safe dose of fiber.
As a rule of thumb, try to consume at least 14 g of fiber per 1,000 calories. Adequate fiber intake can help you lose weight, reduce LDL-cholesterol, and improve overall health.
Different types of oats
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. Steel-cut oats are the richest in fiber, as compared to other oat types.
On the other hand, instant oats are the most-processed oat type. Instant oats are pre-cooked oats. They’re almost ready for consumption. Just add water or milk.
As a highly-processed product, instant oats have the lowest fiber content. Moreover, instant oats are absorbed much faster. So, they can increase blood sugar faster, as compared to steel-cut oats.
So, better prefer organic steel-cut or rolled oats.
What’s the fiber content of oatmeal?
Oatmeal is mainly carbs and, especially, starch and fiber!
100g of raw oats contain about 10.1 g of fiber. That’s 35% DV (Daily Value). Practically, a cup of cooked oats contain about 5.7 g of fiber or 20% DV. Certainly, oatmeal can help meet the recommended daily intake of fiber.
Most noteworthy, oats are an excellent dietary source of beta-glucan; a type of fiber which lowers LDL cholesterol levels!
Also, you could add a tsp of cinnamon to your oatmeal. Cinnamon prevents blood sugar spikes. It provides steady levels of energy for hours!
Are other oat products high in fiber?
Oat bread is a good source of fiber as well. It has about 5 g of fiber per 100g. Practically, a large slice of oat bread contains more than 2 g of fiber, or 7% DV.
Just for comparison, barley, wheat, and rice bread have only 3.6 g, 4 g, and 4.9 g of fiber per 100g, respectively. Rice as well as other whole-grains are great dietary sources of fiber.
Better eat bread in moderation, though. Especially, if you want to lose weight. Bread is particularly high in starch and sugars.
Other oat products, such as oat muffins (4.6 g per 100g), oat crackers (6.9 g), oat waffles (3.1 g), and oat bagels (3.6 g) are high in fiber as well.
Last, but not least, oat milk has no fiber. It’s among the best plant-based milks, though. Oat milk has the least environmental impact among plant-based milks. It demands less water or land.
You can buy oat milks on Amazon.
Common foods high in fiber
Only plants contain fiber. Hence, if you follow a whole-food, plant-based diet, you most likely consume more fiber than the recommended daily intake.