Is Oat Milk Good for IBS? (Expert Answer)

Short Answer: Oat milk is good for IBS. Because it has fiber, calcium, phosphorus, riboflavin, and vitamin B12, and they can help regulate your bowel function, strengthen your bones and teeth, and support your energy metabolism and nervous system.

Irritable bowel syndrome (IBS) is a condition that affects your stomach and intestines, also called the gastrointestinal tract.

In IBS, your body has issues with the nerves and muscles in your digestive system, which can cause discomfort, pain, gas, bloating, diarrhea or constipation.

This can lead to various health problems, such as malnutrition, dehydration, anxiety, depression, and reduced quality of life.

One of the key factors in managing IBS is diet.

What you consume can affect your gut microbes, which play a key role in your digestive health.

It can also impact your IBS symptoms and overall well-being.

To effectively manage IBS, you should consume fiber-rich foods like fruits, vegetables, and whole grains, and avoid fat-rich foods like fried foods, cheese, and butter.

Fiber can help regulate your bowel movements and prevent constipation or diarrhea. Fat can stimulate your intestines and worsen your symptoms.

Now, oat milk is a plant-based milk alternative that’s vegan and naturally free of dairy, lactose, soy, and nuts.

People usually drink oat milk as a substitute for cow’s milk, or use it in coffee, tea, cereal, smoothies, or baking.

Oat milk is good for IBS because it contains fiber, calcium, phosphorus, riboflavin, and vitamin B.

One cup (240 mL) of unsweetened, enriched oat milk by Oatly can give you 2 grams of fiber (7% of your daily needs), 350 mg of calcium (25% of your daily needs), 269 mg of phosphorus (20% of your daily needs), 0.6 mg of riboflavin (45% of your daily needs), and 1.2 µg of vitamin B12 (50% of your daily needs).

Fiber can help improve your bowel function and reduce your IBS symptoms.

Calcium and phosphorus can help strengthen your bones and teeth, which may be compromised by IBS-related malabsorption.

Riboflavin and vitamin B12 can help support your energy metabolism and nervous system, which may be affected by IBS-related stress and inflammation.

Furthermore, oat milk is a low FODMAP food and low FODMAP foods are good for IBS.

FODMAPs are fermentable carbohydrates that can trigger IBS symptoms by drawing water and gas into your intestines.

Because oat milk is low in FODMAPs, it is less likely to cause bloating, pain, or diarrhea than other milk alternatives, such as soy milk or almond milk.

You can drink up to one cup (240 mL) of oat milk per day safely.

More than that can cause excess gas or loose stools, especially if you have IBS-D (diarrhea-predominant IBS).

Also, you shouldn’t drink oat milk if you have celiac disease or gluten intolerance to prevent intestinal damage or inflammation.

Because oat milk may contain traces of gluten, unless it is made from certified gluten-free oats.

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

Always choose unsweetened and enriched varieties, as they have less sugar and more nutrients than regular or flavored ones.

You can also make your own oat milk at home with certified gluten-free oats and water.

You can store oat milk in your refrigerator for up to 5 days.

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

I always recommend my IBS patients to follow a low FODMAP diet to improve their digestive health, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

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

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