As with any other product that enters the body in one way or another, it is not uncommon for oats to cause inconvenience or side effects. Therefore, it is strongly recommended that before starting a prolonged consumption of this food, you are well informed about the possible disadvantages of oats.
What are the downsides of oatmeal?
Although oats are one of the most consumed cereals in the world and are praised in many scientific and informative publications, we must not lower our guard and we must take certain precautions. Since there are certain opinions in the world of organic nutrition that warn of certain considerations to take into account about oats.
Swelling of the stomach
Although not somewhat common in healthy adults, oatmeal can cause stomach bloating. This is one of the most annoying downsides of oatmeal. Sometimes this effect can be caused simply by a sudden change in diet from a low fiber diet to a high oat diet without a proper transition. In this case, bloating is normal and is accompanied by pain in the form of cramps and gas.
When this problem occurs, reduce the amount of oatmeal you consume and gradually increase it until you reach the desired dose. In this way, the intestinal bacterial flora will gradually assimilate the new composition of the nutrients added to the diet and a balance will be reached.
But one of the causes of stomach bloating isn't just a poor adaptation to excess fiber. Sometimes this occurs due to intolerance to prolamines, the protein in oats. Or simply because it is one more effect of a chronic dyspeptic disorder (poor digestion).
Gas build-up caused by eating oatmeal
Fiber acts as a benefactor to the digestive process, but it is not actually digested. Once it has passed through the stomach and small intestine, it reaches the colon, a part of the large intestine. The bacteria found there (mainly species of the genera Bacteroides and Bifidobacterium) degrade it. Resulting in the generation of a series of gases: always carbon dioxide and hydrogen, and sometimes also methane and sulfur.
What happens is that when these gases are retained, a bloating caused by their accumulation is felt. In this situation, abdominal pain is often caused by the pressure exerted by the mass of gas on the walls of the stomach and intestine.
How to prevent oats from producing gas?
But we have some solutions to prevent oats from producing gas:
· A very effective way is to gradually incorporate oats into the diet. With this, you will go from a daily intake of about 55 grams of dietary fiber to 85 grams in ten days, observing the response of your body.
· Another possibility would be to soak the oats to denature the proteins that are more difficult to digest a bit and combine this with the consumption of products that contain digestive enzymes that can be bought in specialized stores.
· And a third is, if you see that gas formation is inevitable, take a preparation based on simethicone, which is available over the counter and what it does is fuse the gas bubbles that form, which minimizes this problem.
Who should avoid consuming oats?
Although oatmeal is highly recommended, even to consume in the morning and lose weight, as the oatmeal water drink to lose weight, not all are indicated to consume it, and then it is mentioned why.
Those with this condition should take precautions when eating oatmeal due to its high concentration of carbohydrates, even if it has a low glycemic index. In any case, diabetics are forced to take a very careful approach to carbohydrate intake throughout the day. Constantly looking for any possibility of adding oatmeal to your diet so you don't have complications.
Iron deficiency anemia, caused by iron deficiency, is a serious obstacle to being able to consume oats, especially oat bran, since this food prevents the complete absorption of iron from the intestinal tract into the bloodstream. One of the great disadvantages of oats.
People with celiac disease or gluten intolerance should avoid consuming oats in all its forms. The oats themselves, genetically, do not contain the protein component that causes negative effects. But you must be aware that within the production of oats it is extremely difficult not to come into contact with the remains of other grains.
Therefore, it is very difficult to guarantee the absence of traces of gluten. It should be remembered that some intolerant people react negatively even to the consumption of 1 mg of this substance.
4. Intestinal diseases
By this we mean people who suffer from enterocolitis, Crohn's disease or diverticulitis, among other pathologies, who should avoid consuming, in particular, oat bran, a food that can worsen the clinical picture.
5. People with an allergy to oats
An allergy to oatmeal is an abnormal reaction of the immune system. This occurs when a reaction is triggered to the oat proteins as if they were antigens and therefore substances that can cause an infection in the body.
The immune system produces allergy-specific antibodies, type E immunoglobulins, and histamine, a substance that is released in large amounts into the blood and causes symptoms that are normally confined to the digestive tract, such as irritation, pain, and swelling.
6. People intolerant to oat protein
It is a different situation than the previous one, although it may seem the same. Oat intolerance represents the inability of the digestive system to assimilate and break down the proteins in oats.
Contrary to what happens during an allergic reaction, here the clinical picture, which is very similar, does not come from an immune reaction but from the genetic absence of the enzymatic set to degrade these proteins.
A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear but some research suggests that a diet rich in fish oil or fish oil supplements and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin. Drinking plenty of water helps keep your skin hydrated.