Oats are among the healthiest types of grain in the world. They are a gluten-free whole grain. Hardly any other nutrient in oat flakes is as important as dietary fibre. These indigestible food components, which are found exclusively in plants, have numerous health benefits and can reduce the risk of many diseases. Find out why fiber is so important and how you can meet your daily fiber requirement with oats.
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Fiber in oats
Oat flakes are an excellent source of dietary fibre. They contain mainly soluble dietary fibre, and in particular beta-glucans. These bind water in the intestines and thus have a positive effect on digestion. This property also ensures a longer feeling of satiety. In addition, beta-glucans are able to lower blood cholesterol levels and reduce cholesterol absorption. Since they also regulate blood sugar levels, they can minimize the risk of diabetes.
However, oat flakes also contain water-insoluble fiber such as cellulose. They promote movement in the intestines and are therefore particularly important for intestinal health.
The German Nutrition Society recommends a daily intake of at least 30 grams of fiber. The vast majority of the German population falls short of this guideline, which is why it is particularly important to pay attention to your daily fiber requirement and to choose foods that are high in fiber.
Oats can help you meet your daily requirement due to their high fiber content. 100 grams of the healthy flakes contain about 10 grams of fiber. So if you eat porridge or overnight oats for breakfast and top it off with seeds, nuts, and fruit, you're definitely off to a good start.
Why fiber is important for the human body
Dietary fiber is the term used to describe the fibrous material found in plant-based foods that the human body is unable to fully digest. The fact that it is indigestible means that it passes through the gastrointestinal tract without being broken down.
A distinction is made between water-soluble and water-insoluble dietary fiber:
- Water-soluble fibers (e.g. inulin, pectin, beta-glucans): Soluble fibers are found mainly in fruits and vegetables and help you feel full longer by binding water during the digestive process.
- Water-insoluble fiber (e.g. cellulose, lignin): Insoluble fiber is mainly found in grains and grain products and is important for bowel health because it increases stool volume and thus stimulates intestinal activity.
Dietary fiber regulates blood sugar levels by slowing down the absorption of glucose in the intestines. In addition, a diet high in fiber can reduce the risk of cardiovascular disease, high blood pressure and type 2 diabetes mellitus, and lower blood cholesterol levels. Foods rich in fiber include whole grains, various fruits and vegetables, legumes, nuts, and seeds. As a general rule, the higher the water content of a vegetable, the lower its fiber content.
What are oats?
As the name suggests, oats are made from oats, a native grain known for its healthy ingredients. It is not for nothing that it is also often referred to as a local superfood. In addition to fiber and proteins, oats also contain various B vitamins, vitamin K, vitamin E, iron, potassium, calcium or magnesium, to name a few examples.
The grain was originally cultivated in Scotland, from where it spread to North America, Central and Northern Europe, and Russia. At first, oats were only used as animal feed. However, once people realized the health benefits of the grain and gained a better understanding of its ingredients, it also became an important food for humans. Once known as a food for the poor, porridge has become a popular breakfast for all health-conscious people, especially in recent years.
Depending on what you want to do with the healthy flakes, you can choose between coarse and tender oat flakes as well as meltable flakes. While coarse or whole oats consist of the whole grain, the oat grain for tender oats is crushed before pressing. On the other hand, quick-cooking oats are made from whole grain oat flour and turn into a creamy porridge very quickly when mixed with liquid.
Nutritional information about oats – how much fiber is in 100 g of oats?
100 g of oats contain on average: 13.5 g protein, 58.7 g carbohydrates, 7 g fat, 10 g dietary fiber.
Health benefits of the dietary fiber in oats
We now know that fiber is important for preventing common diseases and improving our well-being. So let's summarize the health benefits of the fiber in oatmeal:
- Aids digestion: Consuming enough fiber increases stool volume and stimulates intestinal activity. This helps with constipation and ensures that our intestines stay healthy.
- Support for the gut flora : oats are extremely good for the gut flora. They have a prebiotic effect and promote the growth and activity of healthy intestinal bacteria.
- Reducing the risk of bowel cancer: This point ties in directly with the previous one. If the food bolus passes through our digestive tract faster, harmful substances and bacteria are also excreted more quickly. This also reduces the risk of (chronic) inflammation.
- Reducing cholesterol: Fiber that binds water forms a gel-like mass in the intestines. This gel can bind cholesterol in the intestines. As a result, it is not absorbed into the body but excreted.
- Reducing blood sugar levels and preventing diabetes: Because dietary fiber slows the absorption of glucose in the intestines, blood sugar levels do not rise as quickly. This allows insulin levels to be better regulated and used more effectively. In the case of insulin resistance, our body cells absorb hardly any glucose, which can lead to diabetes. A high-fiber diet reduces this risk.
- Reducing cardiovascular disease: All of the health risks mentioned above can sooner or later lead to cardiovascular disease. This is why fiber is also important for preventing cardiovascular disease.
How can you incorporate more fiber into your diet?
Your goal should be to consume at least 30 grams of fiber every day. However, as the German Nutrition Society reports, very few people manage that. That's why we've put together some ideas for you to help you incorporate more fiber into your diet:
If you're not sure how to get more fiber in your diet, it might help to try new recipes. How about our oatmeal breakfast with yogurt and banana or overnight oats Bircher-style?
You can also increase the fiber content of your meals by adding other high-fiber foods. For example, you can sprinkle seeds and nuts on your oatmeal breakfast, or add a portion of vegetables to your lunch or dinner. You can also choose the higher-fiber option from time to time, such as whole-grain pasta or pasta made from legumes, as well as breads made with seeds and kernels.
However, with a high-fiber diet, you also need to make sure you drink enough water. Since fiber binds water and swells in connection with it, it can lead to constipation without sufficient fluid intake and thus has exactly the opposite effect to that intended.
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Conclusion
In summary, oats and the fibre they contain are true all-rounders when it comes to preventing diseases and increasing our well-being. They play an important role in our intestinal health, influence our cholesterol and blood sugar levels and reduce the risk of cardiovascular diseases and bowel cancer. Since the majority of the population cannot meet the daily requirement of fiber, it is particularly important to consciously integrate fiber into your diet. This can be done with new, high-fiber recipes or by adding fiber to familiar dishes. By paying attention to your daily requirement at breakfast, you can create a good basis for consuming enough fiber.
Important: high-fiber foods should not be consumed suddenly in excessive quantities. Otherwise, it can also lead to digestive issues. It is important to increase the intake slowly and pay attention to the reactions of the body.
Frequently asked questions
What are the benefits of a high-fiber diet?
A high-fiber diet has numerous health benefits. It regulates blood sugar levels, reduces blood cholesterol, helps prevent cardiovascular disease and supports intestinal health.
How can fiber help control body weight?
Dietary fiber binds water, causing the volume of the food bolus to increase. This way, it leads to a greater feeling of satiety. By regulating blood sugar, it can also help to prevent cravings. These arise when our blood sugar level rises too quickly and then drops just as quickly.
Which high-fiber foods can help lower cholesterol?
Oats are particularly good for lowering cholesterol because they contain beta-glucans. These are water-soluble dietary fibers that bind cholesterol in the intestines and thus prevent it from being absorbed into the blood. In addition, fruit, vegetables, legumes, nuts and whole grain products are also rich in dietary fiber.
What are the health benefits of oats?
Oats are rich in fiber and contain proteins as well as vitamins B1, B2 and B6, vitamins K and E, potassium, calcium, magnesium, iron, phosphorus, copper and zinc. This makes them a popular food for lowering cholesterol, regulating blood sugar levels and reducing the risk of heart disease. Oats are therefore an important part of a healthy diet. They are also popular with people trying to lose weight because they help you feel full for longer.
How much oats should I eat to get enough fiber?
The daily requirement for fiber is 30 grams. 100 grams of oats contain about 10 grams of fiber. So if you wanted to get your daily requirement from oats alone, you would need to eat about 300 grams of oats. However, we recommend that you also include other sources of fiber in your diet, such as legumes, fruit, vegetables and whole grain products, to achieve a balanced diet.
What are the best foods to get fiber from?
Whole grain flours, whole grain products, legumes, fruits, vegetables and nuts are particularly high in fiber.
How much fiber should I eat per day?
The German Nutrition Society recommends a daily fiber intake of at least 30 grams.
Which type of oatmeal is the best source of fiber?
In principle, all types of oats are suitable as a source of fiber. However, the coarser the flakes, the higher the fiber content, because they are less processed and contain more of the oat bran and germ.
Is fiber good for digestion?
Yes, fiber stimulates intestinal motility and helps against constipation. In addition, it can help prevent intestinal diseases.
Are there alternatives to oats if I want to consume fiber?
Yes, in addition to oats, whole grain products (whole grain bread, pasta, rice), legumes (beans, lentils, chickpeas), fruits (apples, pears, berries), vegetables (broccoli, carrots), nuts and seeds, quinoa and bulgur also contain fiber, to name a few examples.
Which foods are particularly high in fiber?
Cereals such as oats, barley, spelt or rye contain a lot of fiber, as do the whole grain products made from them (pasta, rice, bread). Legumes, fruits, vegetables, nuts and seeds also have a high fiber content.
Is fiber good for your gut?
Yes, fiber is essential for your gut health. It increases stool volume and stimulates intestinal motility. This helps to prevent constipation and keep your gut healthy.
Are there a lot of fibers in oats?
Oats are considered a good source of fiber. They contain about 10 grams of fiber per 100 grams.
