Oat milk has become an increasingly popular plant-based milk alternative in recent years. Made from soaked and blended oats, oat milk has a creamy, mild flavor that makes it a versatile substitute for cow’s milk in everything from coffee to baking. But when it comes to digestibility, many wonder if oat milk can cause stomach upset or other gastrointestinal issues. In this article, we’ll explore the evidence around oat milk and stomach settling.
Oat milk nutrition
To understand if oat milk settles the stomach, it helps to first look at its nutritional profile:
| Nutrient | Amount per 1 cup |
|---|---|
| Calories | 120 |
| Fat | 5g |
| Carbs | 16g |
| Fiber | 2g |
| Sugar | 1g |
| Protein | 3g |
| Calcium | 350mg |
| Vitamin D | 25IU |
Oat milk is low in fat and protein compared to dairy milk. It’s also naturally lactose-free, making it a suitable option for those with lactose intolerance. The main carbohydrate is starch from the oats. Oat milk contains more fiber than many other plant milks, with 2 grams per cup. It also provides some calcium, vitamin D, and vitamin A.
Overall, oat milk has a nutritional profile that’s unlikely to aggravate the stomach for most people. Next, let’s look specifically at how the components of oat milk may impact digestive health.
Fiber
One of the characteristics of oat milk that may contribute to better stomach settling is its fiber content. Oats are a natural source of soluble fiber. This type of fiber can help slow digestion, promote gut regularity, and feed the beneficial bacteria in your intestines.
Multiple studies have linked higher soluble fiber intake to better digestive health and reduced risk of issues like constipation and diarrhea. The 2 grams of fiber per cup of oat milk represents about 7-8% of the daily recommended fiber intake.
So the modest but meaningful amount of soluble oat fiber in oat milk may contribute to its stomach settling properties. The fiber creates a gel-like consistency in the gut that can stabilize digestion. Starting your day with an oat milk latte or overnight oats made with oat milk are easy ways to add in soluble fiber.
Lactose-free
One of the biggest reasons people opt for plant-based milk alternatives like oat milk is to avoid lactose. Lactose intolerance impacts over 30 million Americans. People with this condition lack enough of the lactase enzyme to properly digest lactose, the natural sugar in dairy milk.
When lactose isn’t digested, it can cause significant gas, bloating, cramps, and diarrhea. This makes dairy milk a common stomach irritant. Oat milk contains no lactose whatsoever, making it a safe choice for those sensitive to this milk sugar.
If you experience GI symptoms whenever you consume dairy, oat milk may be a useful substitute to help settle your stomach. In one study, switching from dairy milk to plant-based milks led to a significant reduction in GI symptoms in people with lactose intolerance. Oat milk can provide the same creaminess and mild flavor of dairy without the stomach upset.
Low FODMAP
Oat milk is also low FODMAP, meaning it’s free of types of carbohydrates that can trigger irritable bowel syndrome (IBS). FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are poorly absorbed carbs that get fermented by gut bacteria, producing gas and drawing fluid into the intestines.
Studies demonstrate following a low FODMAP diet can dramatically improve IBS symptoms like abdominal pain, bloating, constipation and diarrhea. The only potential FODMAP in oats is fructans, but oat milk is very low in fructans because the fiber is removed when producing the milk. This makes oat milk a stomach-friendly choice for those with IBS.
Contains prebiotics
Prebiotics are non-digestible carbs that act as fuel for probiotics, the beneficial bacteria in your gut. Oats happen to be an excellent source of prebiotic fibers. Examples include beta-glucan and resistant starch.
As these prebiotic fibers from the oats pass through your digestive system undigested, they provide sustenance for probiotic species like Lactobacillus and Bifidobacteria. A balanced and diverse microbiome is crucial for good digestive health.
The prebiotics in oat milk may promote better digestion and stomach settling by keeping your gut microbiome thriving. Multiple clinical studies confirm oat-derived prebiotics increase healthy gut bacteria, reduce inflammation, and relieve constipation.
Well-tolerated
Very few people have an allergy or true intolerance to oats. Oat grain allergies are very rare, especially compared to other grains like wheat. In double-blind studies, most people with suspected oat sensitivity were able to tolerate oats without any issues.
This means oat milk is typically very well-tolerated with minimal side effects. Unless you have celiac disease or a confirmed oat allergy, oat milk not likely to cause stomach upset or GI symptoms. It’s considered one of the most hypoallergenic plant-based milk options.
Oat milk is also less likely to cause bloating or gas compared to other plant milks like soy milk or pea milk. The soluble fiber and probiotics in oat milk may actually improve digestive symptoms. So oat milk can be a good choice if you experience GI issues from other dairy-free milks.
Low acidity
Some plant milks like almond milk have higher acidity, which can provoke gastroesophageal reflux (acid reflux) in some people. The pH of oat milk is close to neutral, around 6.4-6.8. This means it’s lower in acids that can aggravate reflux.
One study found that oat milk was the least acidic non-dairy milk alternative out of rice, almond, coconut, and soy milks. So if you deal with acid reflux, oat milk may be less likely to cause problems than other plant-based options. The mild flavor and creaminess also makes it a versatile choice to include in anti-reflux diets.
Potential drawbacks
While oat milk is generally very digestible, there are a couple potential drawbacks to keep in mind:
Added sugars
Some brands of oat milk contain added sugars like cane sugar to enhance the flavor and texture. Too much added sugar can potentially exacerbate GI symptoms and provide “food” for harmful gut bacteria.
To get the most digestive benefits from oat milk, choose unsweetened varieties or check the label for less than 5 grams of sugar per serving. The naturally occurring sugars in oat milk are not a problem, but added sugars should be minimized.
FODMAP content
Although oat milk is low in FODMAPs, some brands may have higher fructan content if they use wheat-derived ingredients. For example, oat milks thickened with inulin from chicory root would be higher in fructans.
If you follow a strict low FODMAP diet for IBS, be sure to select oat milks that don’t contain these added ingredients high in FODMAPs. Pure oat milk with just oats and water is the best option.
Allergies
Despite being rare, oat allergies do exist. Symptoms may include hives, vomiting, and anaphylaxis. Make sure to avoid oat milk if you have a confirmed oat allergy. Due to cross-contamination risks, it’s also not suitable for those with celiac disease or wheat allergies.
Bloating and gas
Some people report temporary bloating, gas, or increased stool volume when first trying oat milk. This is often due to the soluble fiber content. Start with small amounts and gradually increase intake to give your body time to adjust. Probiotics can also help minimize any digestive side effects.
Tips for optimal digestion
Here are some tips to get the most benefits from oat milk for stomach settling:
– Choose unsweetened varieties to avoid added sugars
– Look for oat milk made from just oats and water
– Shake or stir well before drinking to distribute the soluble fiber
– Introduce oat milk slowly and don’t overdo portions when adjusting
– Pair oat milk with probiotic foods like yogurt or kefir
– Select certified gluten-free oat milk if you have celiac disease or gluten sensitivity
– Use oat milk in smoothies along with digestive aids like ginger, turmeric, or dandelion
– Avoid drinking large amounts of oat milk right before exercise, which can cause side stitches
Conclusion
Based on its nutritional profile and health effects, oat milk can be an excellent choice for settling an upset stomach. Key factors that contribute to oat milk’s digestibility include its soluble fiber, prebiotics, lactose-free status, low FODMAP content, and hypoallergenic nature.
Oat milk provides a creamy, comforting beverage that avoids common GI irritants found in dairy milk. Just be mindful of added sugars, FODMAP ingredients, and your individual tolerance. Introduce oat milk gradually and stick to unsweetened, pure oat milk for the best stomach-soothing benefits.