Oat Bran: Nature's Laxative?

does oat bran have laxative

Oat bran is a type of insoluble fibre that can help lower cholesterol and regulate bowel movements. It is produced by grinding clean oat groats or rolled oats and separating the resulting oat flour. Oat bran is a good source of B-complex vitamins, protein, fat, β-glucan, arabinoxylan, phenolic compounds, tocols, and minerals. It can be used as a meal, snack, or garnish, and is easy to prepare. However, a sudden change in diet, especially in fibre intake, might lead to uncomfortable gastrointestinal effects such as gas and diarrhoea. It is important to drink plenty of water when consuming oat bran to avoid constipation.

Characteristics Values
Definition "Oat bran is the food produced by grinding clean oat groats or rolled oats and separating the resulting oat flour by sieving, bolting, and/or other suitable means into fractions such that the oat bran fraction is not more than 50% of the original starting material."
Dietary Fibre Content At least 16% (dry weight basis)
Beta-Glucan Content At least 5.5% (dry weight basis)
Soluble Fibre Content At least one-third of the total dietary fibre
Laxative Yes, due to its insoluble fibre content

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Oat bran is a type of insoluble fiber that can help lower cholesterol

Oat bran is high in beta-glucan, a powerful type of soluble fiber. Beta-glucan dissolves in water to form a gel-like substance in the digestive tract. This substance helps to lower cholesterol by removing cholesterol-rich bile, which aids in fat digestion. In a review of 28 studies, consuming 3 grams or more of oat beta-glucan reduced LDL (bad) cholesterol and total cholesterol.

In addition to its cholesterol-lowering properties, oat bran is also a great source of polyphenols, which are plant-based molecules that act as antioxidants. These antioxidants protect the body from potentially harmful molecules known as free radicals, which can cause cell damage linked to chronic diseases.

Oat bran is also a good source of dietary fiber, which helps support healthy bowel function. Just 1 cup (94 grams) of raw oat bran contains 14.5 grams of fiber, which is approximately 1.5 times more fiber than quick or rolled oats. This makes oat bran an effective natural laxative.

The health benefits of oat bran have been supported by numerous scientific studies. For example, a 6-week, randomized, double-blind study found that adding 84 grams/day of a heat-stabilized, full-fat, medium-grain rice bran product or oat bran product to the diet of hyperlipidemic adults similarly reduced cholesterol and LDL-cholesterol and improved lipid ratios in 78% of individuals.

Overall, oat bran is a type of insoluble fiber that offers a range of health benefits, including lowering cholesterol, reducing the risk of chronic diseases, improving bowel function, and providing natural laxative effects.

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It can help regulate bowel movements and keep the colon healthy

Oat bran is a type of insoluble fibre that can help regulate bowel movements and keep the colon healthy. Insoluble fibre remains unchanged until it reaches the colon, making stools heavier and softer, allowing them to pass more easily. This can help prevent constipation, which is defined as having fewer than three bowel movements per week.

Oat bran is also a good source of soluble fibre, which forms a gel-like substance in the gut, helping to soften stools. Soluble fibre also slows digestion and helps regulate blood sugar and cholesterol levels.

Just half a cup of oat bran provides about 2.2 grams of insoluble fibre, which is a good start towards your daily needs. However, it's important to increase your fibre intake gradually to prevent uncomfortable gastrointestinal effects, such as gas and diarrhoea, which are common side effects of a sudden increase in dietary fibre.

In addition to its fibre content, oat bran is also high in antioxidants, vitamins, minerals, and other beneficial compounds. It has been linked to improved blood sugar control, lower blood pressure, reduced risk of heart disease, and other health benefits.

By keeping your bowel habits regular, oat bran can help reduce the risk of hemorrhoids, diverticulosis, and possibly colon cancer. It may also help relieve symptoms of inflammatory bowel disease, such as ulcerative colitis and Crohn's disease.

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It is produced by grinding clean oat groats or rolled oats

Oat bran is a type of insoluble fibre that can help lower cholesterol and regulate bowel movements. It is produced by grinding clean oat groats or rolled oats. Commonly called whole oats, oat groats are the untreated, natural, hulled oats with the outermost inedible chaff, or hull, removed. Oat groats are delicious and make a healthful addition to your diet. Like other whole grains, they help fight Type 2 diabetes and cardiovascular disease. They are also a good source of beneficial minerals, including iron and phosphorus, which contribute to good health.

The process of making oat bran begins with harvesting the seeds of oat grass (Avena sativa). The oats are then hulled by passing them between two stone wheels turning in opposite directions. This removes the hulls and any residue from the oat grains, leaving behind the groats. The groats are then crushed under a second set of millstones to produce a meal. This meal can be further processed into oat bran, which is a concentrated source of insoluble fibre.

The production of oat bran involves grinding clean oat groats or rolled oats into a fine powder. This powder can then be used as a high-fibre ingredient in baking or added to cereals, smoothies, or yogurts. It is important to note that a sudden increase in dietary fibre can lead to uncomfortable gastrointestinal effects, so it is recommended to add oat bran to your diet gradually and ensure adequate water intake.

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Oat bran can be used as a meal, snack, or tasty garnish

Oat bran is a versatile ingredient that can be incorporated into various dishes as a meal, snack, or garnish. Here are some ways to include oat bran in your diet:

As a Meal

Oat bran can be a nutritious and filling breakfast option. You can prepare hot oat bran cereal by cooking it with water or milk and adding sweetening agents like honey, fruit, or syrup. For a savoury option, you can add a few spoonfuls of oat bran to your soups or stews to add thickness and extra nutrition.

As a Snack

Oat bran is an excellent ingredient to use in baked goods like muffins, pancakes, and flapjack bars. You can also make your own crunchy oat bran cereal by baking a mixture of oat bran, oats, brown sugar, coconut flakes, and spices until crisp, then pouring milk over it.

As a Garnish

Oat bran can be used as a tasty and nutritious garnish on various dishes. Sprinkle it on yogurt, fresh fruit, or smoothies for an extra crunch and fibre boost. You can also use it as a breading for chicken and fish by combining it with seasonings and parmesan cheese, then baking or sautéing.

Remember to introduce oat bran gradually into your diet, as a sudden increase in fibre intake can lead to gastrointestinal discomfort. It is also important to increase your water consumption when consuming more fibre to avoid constipation.

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It is a good source of B-complex vitamins, protein, fat, and minerals

Oat bran is a good source of B-complex vitamins, protein, fat, and minerals. It is the outer layer of the oat groat, which sits just beneath the inedible hull of the harvested oat grain. Oat bran is packed with health benefits, including improved blood sugar control, healthy bowel function, and lower blood pressure and cholesterol.

Oat bran has a well-balanced nutritional composition. It contains a similar amount of carbs and fat as regular oatmeal but has more protein and fibre and fewer calories. It is also a good source of beta-glucan, a powerful type of soluble fibre. Beta-glucan has been linked to improved blood sugar control and lower cholesterol levels.

In addition to its high nutrient content, oat bran is also a good source of polyphenols, which are plant-based molecules that act as antioxidants. Antioxidants protect the body from potentially harmful molecules known as free radicals, which can cause cell damage linked to chronic diseases. Oat bran is especially high in antioxidants compared to other parts of the oat grain, and it is a good source of phytic acid, ferulic acid, and avenanthramides.

Oat bran is also a good source of essential minerals, including magnesium, phosphorus, iron, zinc, and potassium. These minerals are important for maintaining overall health and supporting various bodily functions.

Oat bran is a versatile food that can be easily incorporated into your diet. It can be cooked on the stove, in the microwave, or in a slow cooker, and it can be added to baked goods, smoothies, or yogurt bowls.

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Frequently asked questions

Oat bran is a type of insoluble fiber that can help regulate bowel movements and keep your colon healthy. It is not a laxative, but it can help ease constipation.

The amount of oat bran you should eat to help with constipation may vary depending on your diet and fiber intake. It is recommended to add oat bran to your diet gradually, as a sudden increase in fiber intake can lead to gastrointestinal effects such as gas and diarrhea. Start with a small amount, such as 1/2 cup of oat bran, which provides about 2.2 g of insoluble fiber.

Oat bran is a good source of insoluble fiber, which can help lower cholesterol and regulate bowel movements. It is also a good source of soluble fiber, which can help lower cholesterol and regulate blood sugar levels. Additionally, oat bran can help you feel full longer and curb snacking habits.

While oat bran can be a healthy addition to your diet, it may cause some side effects, particularly if you suddenly increase your fiber intake. These side effects can include gas and diarrhea. It is important to drink plenty of water when consuming oat bran to avoid constipation.

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