Is Oat Milk Good for Constipation? (Expert Answer)

Short Answer: Oat milk is good for constipation. Because it has dietary fiber, especially beta-glucan, and they can help soften stools and increase their bulk.

Constipation is a condition that affects your digestive system.

In constipation, your body has difficulty passing stools or does so infrequently.

This can lead to various health problems, such as hemorrhoids, anal fissures, fecal impaction, and diverticular disease.

One of the key factors in managing constipation is diet.

What you consume can affect your bowel movements, which can impact your constipation symptoms and overall health.

To effectively manage constipation, you should consume fiber-rich foods like fruits, vegetables, and whole grains and avoid low-fiber foods like meat, cheese, and processed foods.

Now, oat milk is a plant-based milk alternative made from oats and water.

People usually drink it as a beverage, add it to coffee, tea, cereal, or smoothies, or use it in baking or cooking.

Oat milk is good for constipation because it contains dietary fiber, especially beta-glucan.

Beta-glucan is a type of soluble fiber that can help soften stools and increase their bulk, making them easier to pass.

It can also lower cholesterol levels and improve blood sugar control.

One cup (240 mL) of unsweetened oat milk can give you about 2 grams of fiber, which is 8% of your daily needs.

Beta-glucan can positively affect constipation by promoting regular bowel movements and preventing or relieving constipation.

Furthermore, oat milk is a plant-based drink and plant-based foods are good for constipation.

Because, they tend to have more fiber, water, and phytochemicals than animal-based foods, which can improve digestion and prevent constipation.

You can drink up to 3 cups (720 mL) of oat milk per day safely.

More than that can cause bloating, gas, or diarrhea due to excess fiber intake.

Also, you shouldn’t drink oat milk if you have a gluten intolerance or allergy to prevent adverse reactions.

Because, some oats may be contaminated with gluten during processing.

You can buy oat milk in most grocery stores or online.

Always choose unsweetened and organic varieties to avoid added sugars and pesticides.

Because, they can harm your health and worsen constipation.

You can store oat milk in the refrigerator for up to 5 days or follow the expiration date on the package.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing constipation effectively.

I always recommend my constipation patients to follow a constipation-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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