If you eat oats every day, you can get the recommended amount of fiber. A minimum of 38 grams (g) of fiber per day is recommended for men under 50. In comparison, a minimum of 25 grams (g) is recommended for women under 50, according to the National Academies of Sciences, Engineering, and Medicine for oat butter. The International Food Information Council Foundation points out that most Americans only consume half that amount.
The United States Department of Agriculture reported that cooked oatmeal contains about four grams of fiber per cup, about 14 percent of this nutrient’s daily value (DV), making it a good source. The study published in February 2019 in The Lancet indicates that a diet rich in whole grains and other fiber-rich foods like oat butter can reduce the risk of cardiovascular disease, type 2 diabetes, and breast, colon, and rectal cancer, according to the study.
As oats are a rich source of carbs, you can add toppings like protein and healthy fat to your breakfast to make it more balanced. You can add toppings rich in protein and healthy fat to make your breakfast more balanced. You can add protein, unsaturated fats, and even fiber to your diet by mixing nuts such as walnuts, almonds, pecans, and peanut butter with seeds such as chia, hemp, and ground flax.
Besides fresh fruit, consider sliced strawberries, blueberries, and raspberries to supplement your diet with additional nutrients and fiber, according to the National Institute on Aging. As pointed out by the National Institutes of Health (NIH), the fiber in oats is extremely important for your overall health. Still, it plays an especially important role in maintaining a healthy digestive system.
According to the Harvard T.H. Chan School of Public Health, oats contain insoluble fiber, which promotes regularity, and soluble fiber. According to Oregon State University, sources of soluble fiber have probiotic properties. Hultin explains that this is a very effective way to help feed the good bacteria that live in the gut for a healthier microbiome overall.
Aside from the fact that oatmeal is a good source of soluble fiber, oatmeal may also help reduce visceral fat, which clings to your organs in the midsection and increases your risk of heart disease. Researchers found that oats were better able to lower blood sugar, blood lipids, and weight in individuals diagnosed with type 2 diabetes than in a control group eating a healthy diet without oats, according to a study published in September 2016 in the journal Nutrients.