Constipation is a common digestive issue that affects millions worldwide. It refers to infrequent bowel movements, hard stools, and discomfort that significantly impacts an individual's daily life. Among natural remedies for this condition, oats have gained attention as a potential ally.
We spoke to our expert, Dr Shrey Kumar Srivastav, Senior Consultant and Physician, Sharda Hospital - Noida, to debunk if it is at all true or just a myth. But let's understand why constipation happens.
Why Constipation Happens
Dr Srivastava explained that constipation often occurs due to a combination of lifestyle and dietary factors, including:
- Low fibre intake
- Dehydration
- Sedentary lifestyle
- Stress
- Medical Condition like Irritable Bowel Syndrome (IBS)
Given these causes, improving diet and lifestyle are often first-line strategies for relief and this is where oats come in the play.
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How Oats Help with Constipation
"Oats are a nutritional powerhouse, and their fibre content makes them particularly effective in combating constipation," Dr Srivastav shared. Here’s how:
1. Rich in Both Soluble and Insoluble Fibre
Oats contain a unique combination of both soluble (beta-glucan) and insoluble fibre. While soluble fibre forms a gel-like substance in the gut, which softens stool and promotes smooth passage, insoluble fibre adds bulk to stool, helping it move more easily through the intestines. This dual action makes oats a versatile option for improving gut health.
2. Acts as a Prebiotic
Beta-glucan in oats also acts as a prebiotic, which helps in feeding beneficial gut bacteria. A healthy gut microbiome plays a vital role in regular bowel movements.
3. Hydrophilic Properties
Oats absorb water, which helps keep stools moist and prevents hardening which is a common issue for people with constipation.
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Best Ways To Incorporate Oats For Constipation Relief
To maximise the constipation-relieving benefits of oats, consider the following expert-approved tips:
1. Choose Whole Oats Over Instant Oats
Opt for steel-cut or rolled oats, which have higher fibre content compared to instant varieties.
2. Combine with Fiber-Rich Toppings
Boost the fibre content by adding fruits like berries, bananas, or dried prunes to your oatmeal.
3. Stay Hydrated
Since fibre absorbs water, it’s essential to drink plenty of fluids when increasing your fibre intake to avoid worsening constipation.
4. Experiment with Oat-Based Recipes
According to Varsha Sharma, Senior Dietician, Sharda Hospital - Noida, oats are versatile and can be enjoyed in various forms. Here are some of her recommendations:
- Overnight oats
- Oat smoothies with yoghurt and fruits
- Oat bran muffins
- Homemade granola
Who Should Be Cautious?
While oats are generally safe, people with gluten sensitivity or celiac disease should ensure they choose certified gluten-free oats. Additionally, a sudden increase in fibre can cause bloating or gas, so it’s best to introduce oats gradually.
Bottomline
Oats are a simple, affordable, and effective addition to your diet if you’re looking to relieve constipation naturally. Their combination of soluble and insoluble fibre, prebiotic properties, and versatility makes them a go-to choice for promoting digestive health.
However, if constipation persists despite dietary changes, it’s essential to consult a healthcare provider to rule out underlying conditions.