Do Oats Cause Bloating?

Oats are a healthy grain for most people, and the main ingredient in oatmeal. Oatmeal and bloatingusually don't go together,as oats are very rarely one of those foods that cause bloating and gas. But there are some rare instances where oats cantrigger bloating.

Oats, and oatmeal, arehigh in fiber and protein. Oats are high in soluble fiber, which dissolves easily in water. This is the type of fiber that theMayo Clinic说可以帮助降低血液胆固醇和葡萄糖levels. But if you haven't been consuming a lot of fiber, and suddenly start eating a lot of fibrous foods, including oats,this can cause stomach bloating, gas and cramping, the Mayo Clinic says.

Instead of adding fiber all at once, add it slowly, allowing your body to get used to your new, healthier diet. Also,drink plenty of water, because water helps oats or any other fibrous food to absorb water, which makes your stools soft and bulky.

If you have irritable bowel syndrome (IBS), you may find that you have some trouble with fiber, according to theInternational Foundation for Gastrointestinal Disorders(IFGD). Most of the time, it's insoluble fiber that's the problem. This is found in legumes, seeds, root vegetables, wheat bran and corn bran. Some people, however,have a problem with soluble fiber,which includes oats, the IFGD says. The best way to determine the culprit, the IFGD says, istrial and error.

Read More:The 4 Best Instant Oatmeals (and 5 to Avoid)

Oats have aprotein called avenin, which, along with fiber, is why oats are considered to be a healthy food, according toHarvard Health. For many people who eat a gluten-free diet, especially those with celiac disease, oats are a good way to get nutrients often lacking in the gluten-free diet, according to theCeliac Disease Foundation, or CDF.

Oats, however, are sometimes grown around wheat and barley fields. According toCoeliac UK,reactions can occurto people with celiac if they eat oats that have been exposed to wheat, barley or rye. Eating oats that are labeled gluten-free is best.

A January 2015 study in theJournal of Autoimmunityfound that celiac patients who eat a normal amount of oats do not have reactions to oats, as long as they are not contaminated with wheat, barley or rye. This is because people with celiac have trouble digesting the gluten protein because of an immune response. Avenin, the protein in oats,doesn't trigger the same immune responsein people, according to CDF.

Read More:5 Theories Why Gluten Intolerance is Skyrocketing

If your diet has been lacking in lots of fiber, but you've decidedto swap outhigh-calorie, low-fiber foods forfoods high in fiber, then you should seesome health gains, says the Mayo Clinic. But you may encounter some bloating and gas in the beginning, as your body adjusts to your new diet. This could be why after eating oats gastrointestinal problems occur.

The solution to that is toincrease fiber graduallyover a few weeks, says the Mayo Clinic. That will allow the natural bacteria in your systemto adapt to your new diet. By sticking to this new diet, you will likely control blood sugar spikes better, see better cholesterol numbers, slow or reverse weight gain and have regular bowel movements.

Still, if you have changed your diet, it's best todiscuss these changes with your doctor.That way, if you are feeling discomfort, your doctor can work with you to find the cause and make sure you're eating the healthy diet that's right for you.