What Happens to Your Body When You Eat Oatmeal Every Day

It’s great that medical professionals recommend oatmeal as a nutritious breakfast option. There are so many ways to enjoy it—you can eat oatmeal every day hot, soak it overnight, bake it into bars and muffins, or even mix it into waffle batter. But beyond its versatility, why do health experts suggest making oatmeal a regular part of your breakfast routine? How does a daily bowl of oatmeal affect your long-term health? Here’s what the latest research says about the benefits when you eat oatmeal every day.

You May Feel Fuller When You Eat Oatmeal Every Day

Oats are a fantastic food source for fiber. Fiber is a sugar that is not digested by the body. Since fiber slows digestion, you’ll not feel full for an extended period of time, according to the Centers for Disease Control and Prevention.

Consuming foods that are high in fiber can help prevent fluctuations and spikes in blood sugar levels and also reduces the feeling of hunger. “Having oats for breakfast or incorporated into different foods as meals and snacks is a great way to give the meal more staying power and help you feel fuller for longer,” says Maggie Michalczyk, RDN. According to USDA’s Food Data Central, 1 cup of cooked oatmeal has the equivalent of 4 grams fiber which is about 16 percent of the daily amount.

You’ll Have an Easier Time in the Bathroom

“Oats contain a special type of soluble fiber called beta-glucan,” says Michalczyk. “Beta-glucan forms a gel-like consistency in the gut, which helps keep your digestive system moving and promotes regularity.” This fiber bulks up your stool, making elimination easier. Adding insoluble fiber—like unpeeled apples, nuts, or blackberries—to your oatmeal can further support digestion and make bathroom trips smoother when you eat oatmeal every day.

Your Risk of Heart Disease Will Decrease

Beginning your day with an oatmeal bowl will benefit your health in more ways than you can count. Due to the high content of fiber oatmeal can reduce the “bad” LDL cholesterol and regulate blood sugar levels and may even help lower blood pressure. All of which can play an important role in decreasing the risk of developing heart disease.

Your Gut Bacteria Will Thrive

Oatmeal is also an effective food that is a prebiotic food that feeds the beneficial bacteria that live within your digestive tract. Maintaining the health of your gut bacteria–also called the microbiome of your gut–can boost the immune system of your body boost your mood and digestion, and aid in fight off illnesses. 

A systematic review in 2021 that was that was published by The Journal of Nutrition discovered a connection between the consumption of oats and an increase in beneficial bacterial populations within the digestive tract, which makes it a healthy and gut-friendly breakfast. “Incorporating a wide variety of plant foods like oats is also beneficial for gut diversity, which is another important aspect of gut health,” Michalczyk says.

You’ll Manage Your Weight Easier

Alongside these advantages, studies have shown that this well-loved breakfast is also beneficial for weight-loss and weight management. According to a review in 2021 that was published in Foods, oat beta-glucan is helpful to hyperglycemia, which can help in lowering blood lipid levels and decreasing weight. “The fiber content of oatmeal is filling and satiating, which in turn can help with eating fewer calories throughout the day and managing your weight,” Michalczyk says. Also stated “Beta-glucan may also promote the release of peptide YY, a hormone produced in the gut that helps with satiety.”

The high content of fiber in oatmeal and its prebiotic benefits can aid your body in multiple ways. The inclusion of oatmeal as a daily element of your daily diet can reduce your risk of developing diseases and improve your gut health as well as make bowel movements less painful and make you feel more full for longer.

If you’re eager to start your day with an oat bowl. Try the cinnamon-roll Overnight Oats recipe.

Directions

Mix milk, oats vanilla, brown sugar salt, and cinnamon together in one large bowl. Divide into five 8-ounce glass jars. Screw lids on and chill for up to five days.

Tips

People with celiac disease and gluten sensitivity should consume oatmeal that is labeled “gluten-free,” as oats can be cross-contaminated with barley and wheat.

To prevent oats from becoming raw be sure that the oats are fully submerged in liquid prior to cover and then refrigerating.

To Plan Ahead

Can be Refrigerated up to 5 days

Nutrition Facts

Serving Size: 2/3 cup Per Serving

Nutrition value: 191 calories; protein 6g; carbohydrates 32g; dietary fiber 4g; sugars 4g; fat 4g; saturated fat 1g; Vitamin A 2IU; folate 14mcg; calcium 271mg; iron 2mg; magnesium 65mg; potassium 238mg; sodium 323mg; added sugar 4g, 2 starch, 1/2 other carbohydrate.

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