Oats

Grains
Written By Brittyn Coleman, MS, RDN/LD

What are Oats?

  • Oats have been shown to boost the immune system and support digestive health. They are a great gluten-free grain that can add a boost of fiber to the diet and prevent constipation.

  • Oats are a nutritious whole grain that provide a good source of both soluble and insoluble dietary fibers which can help with:

    • Constipation

    • A healthy gut [7]

    • Staying full longer

    • Blood sugar levels

    • Insulin sensitivity

    • Decreasing bad cholesterol levels [5]

  • Substituting refined grains for whole grains, such as oats, enhances the quality of the diet by providing more fiber, protein, and micronutrients. 

    • This promotes a functional immune system. [1]

  •  Oats provide a unique blend of antioxidants that can help reduce chronic inflammation. [5]

  • Studies have linked gut health to a number of disorders, including autism, as well as its influence on the brain and behavior.

  • Pure oats are naturally gluten-free, however, cross-contamination often occurs in the production process. [4]

    •  Many commercial oat products are manufactured in facilities that also process wheat, rye, and barley. Cross-contamination is also a risk if oats are planted near wheat crops. [4]

    • If following a gluten-free diet, it is best to purchase oats that are labeled “gluten-free” to avoid any risks of cross-contamination with gluten.

    • To be safe, always verify that the oats you are purchasing were produced in an environment free of gluten-containing ingredients. Read the labels carefully. 

 
 

Oat Varieties

Oats come in many different varieties depending on how much (or how little) they are processed. Less processed oats like groats and steel cut oats can be the most beneficial for their nutritional quality and smaller effect on blood sugar levels, as compared to quick or instant oats.

  • Oat groats

    • Hulled kernels (least processed)

    • Nutty flavor and chewy texture

    • Cooks in 30 minutes

  •  Steel cut (also known as Irish oats)

    • Chopped oat groats

    • Chewy texture

    • Cook in 20-30 minutes

  • Oat Bran

    • The outer layer of an oat groat

    • Mushy texture 

    • Cooks in 2-3 minutes

  • Old fashioned (also known as rolled oats)

    • Flat and flakey

    • Firm texture

    • Cook in 5 minutes

  • Quick oats

    • Thin grains

    • Smooth texture

    • Cooks in 1 minute

  • Instant oats

    • Thin and finely chopped grains

    • Soft texture

    • Cooks in 1 minute

Nutrient Breakdown

Oats are a great source of:


*Note on enrichment/fortification: some individuals are sensitive to some of the added vitamins since they are often un-methylated. If this is a concern, unenriched oats are available (just read the labels).

How to Use Oats in Cooking

Oat Alternatives

If your child is sensitive to oats or doesn’t quite like them yet, here are some alternatives that are similar in nutritional qualities.

  • Quinoa

  • Buckwheat

  • Millet 

  • Barley

  • Rice

  • Amaranth

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.

Oats & Autism in the Research

Gut Health

  • Oats are a prebiotic which can affect the intestinal environment. Prebiotics are often undigested carbohydrates which help promote the beneficial effects on the gastrointestinal system by stimulating healthy gut bacterial growth [2]. 

    • It is important to note, prebiotics do not necessarily alter the composition and function of all of the bacteria in the gut in a predictable and selected manner. [2]

  • Researchers have found a link between children with autism and bacterial abnormalities in their intestines. For children with autism who have digestive issues, restoring their healthy gut with prebiotics (oats) can be beneficial. [3]

  • Too much bad bacteria in the gut and a lack of diversity of both good and bad bacteria in the ASD gut can lead to an overgrowth of harmful bacteria, which can make autistic symptoms worse. 

    • Many studies on dysbiosis in ASD individuals have shown conflicting results, with some studies reporting opposing findings on the exact composition of the gut. This variation may be due to differences in age, diet, medication, co-morbidities, neurobehavioral symptoms, and gastrointestinal problems among those who participated in this study. [3] To adequately compare and assess data on gut bacteria in ASD, more research is needed on homogeneous patient groups.


Brain Health

  • In patients with autism or other neuropsychiatric disorders, research has revealed a link between the gut microbiota and the brain. A significant proportion of individuals with ASDs exhibit major gastrointestinal dysfunctions, most notably changed bowel patterns and chronic stomach pain, in addition to their neurological abnormalities. [3]

    • Improving gut health may have a positive impact on children with autism and certain behavioral patterns.

  • Due to the link between ADHD/hyperactivity and autism, regulating blood sugar levels can be useful for autistic children who exhibit signs of hyperactivity.


Oats and Inflammation

  • The prebiotics found in oats help promote the growth and activity of beneficial intestinal bacteria while limiting the growth of bad bacteria. They also are known to reduce inflammation in the gut. [8]

    • Inflammation is a major cause of non-communicable diseases and digestive issues. Prebiotic-rich foods may help treat and prevent some digestive issues, as well as enhance the immune system. [8]

  • The antioxidants in oats can help reduce inflammation in the gut. [7]

  • [1] Chen, Oliver, et al. “The Role of Oat Nutrients in the Immune System: A Narrative Review.” Nutrients, MDPI, 24 Mar. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8063794/.

    [2] Cryan, John F et al. “The Microbiota-Gut-Brain Axis.” Physiological reviews vol. 99,4 (2019): 1877-2013. doi:10.1152/physrev.00018.2018

    [3] Fattorusso, Antonella, et al. “Autism Spectrum Disorders and the Gut Microbiota.” Nutrients, MDPI, 28 Feb. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6471505/.

    [4] Gilissen, Luud J W J, et al. “Why Oats Are Safe and Healthy for Celiac Disease Patients.” Medical Sciences (Basel, Switzerland), MDPI, 26 Nov. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5635790/.

    [5] Khanna, Preeti. (2016). Oats : Understanding the Science. International Journal of Food Science and Nutrition. 

    [6] Paudel, Devendra, et al. “A Review of Health-Beneficial Properties of Oats.” Foods (Basel, Switzerland), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/34828872/.

    [7] Ramzan, Saniya. “Oat: A Novel Therapeutic Ingredient For Food Applications.” Journal of Microbiology, Biotechnology and Food Sciences, vol. 9, no. 4, 2020, pp. 756–760., doi:10.15414/jmbfs.2020.9.4.756-760.

    [8] Ciecierska, Anna et al. “Nutraceutical functions of beta-glucans in human nutrition.” Roczniki Panstwowego Zakladu Higieny vol. 70,4 (2019): 315-324. doi:10.32394/rpzh.2019.0082

Authors

Brittyn Coleman, MS, RDN/LD, CLT

Ali Wright, Dietetic Intern

Brittyn Coleman, MS, RDN/LD https://www.autismdietitian.com
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