Oatmeal has become popular as one of the ideal foods for a healthy diet, thanks to its beneficial properties for health and its versatility to include it in preparations.
In his various presentations, oatmeal can be eaten cold, hot, with milk, as a dessert or used as flour for pancakes. Without a doubt, it is a complementary ingredient for a good diet.
Why does oatmeal cause gas?
Oatmeal is a cereal rich in fiber, according to the Spanish Nutrition Foundation, a 100-gram portion of oatmeal can have approximately 5.6 fiber, more than white rice, white wheat flour or wheat semolina.
Although it is a good component for the body, It is worth clarifying that this cereal contains both soluble and insoluble fiber, and the latter, when fermented, can cause gas or other discomforts such as inflammation.
As the blog explains Lékué, during digestion, the bacteria in the intestine are responsible for breaking down food that was not properly digested, as is the case with fiber. In this process, small amounts of gas may be produced as a result of fiber fermentation.
How to consume it?
There is no doubt that oatmeal is one of the healthiest products that can be included in the diet. According to the Spanish Nutrition Foundation, this cereal is a rich source of nutrients such as calcium, magnesium, potassium, phosphorus, as well as Vitamin B, Vitamin B6 and Vitamin E.
Likewise, due to its fiber and protein content, it is characterized as a food that produces a feeling of satiety, which makes it ideal as an alternative to other foods or to calm hunger between meals.
Nevertheless, To avoid digestive discomfort, the intake of this cereal should be regular, balanced and should only be an additional ingredient in a balanced diet.
Some tips to consume it correctly and avoid excess gas are:
- Add a greater amount of fiber to the diet, on a regular basis, little by little. In this way, the digestive system gets used to the intake of fiber and prepares to process it.
- Soaking the oatmeal before consuming it facilitates its digestion and does not detract from its nutritional properties.
- Using the oats in different preparations or trying other presentations can be an option. However, it is questioned whether it retains its properties after being combined with other ingredients.
- Cook the oatmeal, thus facilitating its digestion.
Oat milk and cream
Ingredients:
- 1 glass of water (250ml)
- 1 tablespoon of oat flakes (10 g)
- Honey or stevia (to taste)
Preparation: Beat a tablespoon of oatmeal for each glass of water at room temperature, until the water turns white. Then strain the water and sweeten to taste with honey. This drink can be taken hot or cold, as a replacement for cow’s milk.
To achieve smoothie consistency, you can add more oatmeal and less water.
oatmeal breakfast
Ingredients
- 1 banana
- 1 kiwi
- Greek yogurt (to taste)
- 1 square of dark chocolate
- 2 tablespoons of oat flakes (20 g)
- 2 tablespoons of mixed nuts or seeds (40 g)
- Milk (animal or vegetable)
- Optional: grapes, strawberries, figs, prunes, or other fruit pieces
Preparation: In a container add a layer of mixed nuts or seeds, on top of this add between 2 and 4 tablespoons of Greek yogurt. Then add a layer of banana, cut into thin slices. Spread the oats throughout the container and place the dark chocolate in the center. All these ingredients must be bathed with a little milk, while mixing with a spoon.