Why are oats great for your good gut?
Oats are a whole-grain powerhouse that are naturally gluten free making them a great source of carbs for people with specific dietary needs such as celiac disease. They are also very versatile and can take on any flavor that your heart desires. They can also be a great flour replacement option to add in your favorite baked goods. For the most health benefits, opt for steel cut, old-fashioned, or rolled oats instead of instant or quick oats, as they contain more fiber.
We have all heard that oats are great for us, but what is it that makes them so great? To start, they have been shown to help lower cholesterol, reduce belly fat, and help energize your body. Studies have shown that daily intake of soluble fiber such as beta-glucan was found to lower LDL cholesterol levels as well as reduce visceral fat in the abdomen by preventing accumulation of stores. They are also a #goodgut option because oats are full of vital vitamins and minerals like manganese, phosphorus, magnesium, copper, iron, zinc, vitamin B, and folate. All of these vitamins and micronutrients are important not only for the body as whole but for the integrity of the gut integrity and lining as well. In addition, oats are extremely high in soluble fiber called beta-glucan and antioxidants. 1 cup of cooked oatmeal contains 4 grams of fiber. This can be a great aid to constipation by adding more bulk to the stool as well as helping to feed the #goodgut bacteria living in the gut for a healthier microbiome.
The nutrients that oats provide can make for a healthy gut microbiome and contribute to healthy gut function. Studies done have shown that oats may help improve one’s diet quality, overall gastrointestinal health, and aid in regulating satiety. Oats have been found to contribute to aiding in constipation due to the soluble fibers and many advantages nutritionally. These benefits can aid in symptoms of bloating, abdominal pain, and cramping. If you are curious to try out this #goodgut friendly food, try eating it as a snack or as your first meal of the day!
Ways eat it
Serve oats in an overnight oats recipe!
You can also throw your oats on your yogurt as a yummy topping!
Oats can be added as a high fiber, moderate protein, and calorie source in oats for those looking to put on muscle mass!
Recipe: Carrot Cake
Ingredients (Makes 4 Servings):
2 cups freshly ground oats (or 1 1/2 cups oat flour)
1 1/2 cups green banana flour
1 cup ground chia
1 1/2 Tbsp baking powder
2 Tbsp vanilla bean powder or 3 Tbsp vanilla extract
3/4 tsp Himalayan pink salt
3 Tbsp ceylon cinnamon
1 large zucchini, (~2 cups shredded)
2 medium carrots, (~2 cups shredded)
3/4 cups unsweetened applesauce
3 bananas, ripened
1 1/2 cups unsweetened plant milk of choice
12 medjool dates, pitted
1 cup raw walnuts, chopped
1 1/2 cups raisins
Healthy Frosting Ingredients:
1 1/2 cups cashews (soak overnight or boil for 20 minutes if you did not soak), soaked
10 medjool dates, pitted
1 Tbsp vanilla bean powder or 1 1/2 Tbsp vanilla extract
1 pinch Himalayan pink salt
3/4 cup water
Directions:
Preheat oven to 375°F.
In a blender or food processor, grind oats into flour.
In a large mixing bowl, mix together oat flour, green banana flour, ground chia, baking powder, vanilla bean powder, Himalayan pink salt, and Ceylon cinnamon until uniform.
Shred zucchini and carrots.
In a blender or food processor, blend pitted dates, bananas, and plant milk until smooth. Then add to the bowl.
Mix together wet and dry ingredients until a smooth batter consistency has been achieved.
Mix in the veggies, raisins, and walnuts.
Pour batter into a baking dish.
Bake for about 45 minutes, or until thoroughly cooked (use a fork to poke middle- if it comes out clean, it is cooked, if messy, it needs more time).
While the cake is baking, prepare the frosting by combining soaked cashews, soaked dates, salt, vanilla bean powder, and water in a blender. Blend until smooth.
Once the cake is done baking and cooked, top with desired toppings-frosting, carrots, walnuts, berries or enjoy as is!
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References
Korczak, R., Kocher, M., Swanson, K. (2020). Effects of oats on gastrointestinal health as
assessed by in vitro, animal, and human studies. Nutr Rev, 1;78(5):3430363. Doi: 10.1093/nutrit/nuz064.
Smulders, M. et al. (2018). Oats in health gluten-free and regular diets: A perspective. Food Res
Int. 110:3-10. Doi: 10.1016/j.foodres.2017.11.031.
Rose, D. (2014). Impact of whole grains on the gut microbiota: the next frontier for oats?. British
Journal Of Nutrition, 112(S2), S44-S49. https://doi.org/10.1017/s0007114514002244
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