If you have ever eaten a bowl of oatmeal and experienced heartburn later that same day or even the next, you’re not alone. Many people who eat oatmeal experience heartburn as a result of it. You might be wondering why oatmeal gives me heartburn and what is in oatmeal that gives rise to this unpleasant side effect? In this article, we’ll explain how the chemistry in oats leads to the production of methane gas within the human body, which is responsible for causing heartburn.
Why Does Oatmeal Give Me Heartburn?
Due to the high fiber content of oatmeal, it can produce a feeling of fullness that may lead you to eat less throughout the day, which can help with weight loss. However, oatmeal is high in carbs, which can lead to blood sugar fluctuations and insulin spikes that can contribute to heartburn. Additionally, processed oats are often loaded with added sugars and artificial sweeteners that can further aggravate symptoms. While consuming oatmeal for breakfast may be healthy, it is also important to balance your diet with other foods that provide adequate amounts of protein and fat. Opt for whole-grain breakfast cereals that are low in sugar and fat-free milk products. Additionally, keep your diet healthy by avoiding soda drinks and sugary fruit juice beverages. When you consume whole food sources of protein, you may actually experience weight loss by feeling more satisfied throughout the day.
How to Reduce the Chances of Getting Heartburn From Oats?
Change the way you cook oats
One of the easiest ways to change the way you eat oats is by changing the way you cook them. While oats are naturally gluten-free, they are often processed on equipment that is used for products that contain gluten. Therefore, those with sensitivity to gluten often get heartburn from oats that have been prepared and processed in a gluten-filled facility. The easiest way to avoid this from happening again is to simply change the way you cook oats. If you are preparing oats that are not gluten-free, you can change the way you cook them by using a clean and dedicated cooking vessel. If you are preparing oats that are gluten-free, be sure to use a clean vessel as well, since other gluten-free foods are often processed in the same facility as gluten-containing products.
Eat only small amounts of oats at one time
If you eat a large number of oats at once, you are far more likely to experience heartburn. This is because large amounts of oats can sit in the stomach longer than smaller amounts and cause acid reflux and heartburn. Therefore, if you have trouble with oats causing heartburn, it is best to eat only a small amount at one time. For example, if you are eating oats as part of breakfast, you may want to eat a smaller portion than you normally would. This will help prevent oats from causing heartburn.
Add baking soda to the water you use to cook oats
If you frequently get heartburn from oats, you may want to add baking soda to the water you use to cook the oats. This is because oats are naturally alkaline, and baking soda is a neutralizer. Therefore, adding a small amount of baking soda to the water you use to cook oats will help reduce the alkalinity of the oats and cause them to be less likely to cause heartburn. It is important to note that baking soda can change the taste of your oats, especially if too much baking soda is used.
Consume oats with other foods and meals
Oats are best when eaten with other foods and meals. This is because oats are a relatively heavy and large food, which can cause them to sit in the stomach longer than other foods. Therefore, it is best to eat oats with other foods to prevent them from causing heartburn. For example, you may want to add oats to your morning smoothie or eat them with a small portion of vegetables.
Be cautious of additional ingredients in your oatmeal
Not only do oats cause heartburn for some people, but other ingredients added to oats can as well. Therefore, if you get heartburn from oats, you may want to be cautious of the ingredients in your oatmeal. For example, a large number of oatmeal recipes call for milk or butter. These are two common ingredients that can cause heartburn and acid reflux. Therefore, if oats cause you to experience heartburn, it is best to be cautious of the ingredients present in your oatmeal.
Try an acid blocker before eating oats
Acid blockers are often used to treat heartburn, nausea, and indigestion. If you get heartburn from oats, you may want to try an acid blocker before eating oats. This is because oats cause acid in the stomach, which can lead to heartburn. Therefore, taking an acid blocker before eating oats can be helpful in reducing the chances of experiencing heartburn. It is important to note that acid blockers should not be taken on a daily basis.
Which Oats Cause Heartburn and Which Don’t?
- There is no such thing as “oats that don’t cause heartburn.” All oats have the potential to cause heartburn. However, the degree of heartburn caused by oats can vary depending on the type of oats and how they are prepared. In particular, oats that have been pre-soaked are likely to cause less heartburn than oats that have been made without any kind of pre-soaking process.
- Pre-soaking oat is a process that involves placing the oats in water and letting them sit for several hours. Soaking oats in water will leach out some of the indigestible carbohydrates that cause heartburn. This means that pre-soaked oats are less likely to cause heartburn than unsprouted oats.
Can You Stop the Digestive Side Effects of Oats?
- One approach is to limit the number of oats you eat. Although the less you eat the less you will be affected, it’s best to keep your intake to a minimum.
- Another option is to eat oats that have been pre-soaked. You can also try eating oats that have been de-banned, which removes the indigestible bran layer that causes heartburn.
- You can also try eating oats that have been de-fatted, which reduces the amount of fat in the oats. Finally, you can try eating oats that have been steamed. Steaming oats reduces the amount of gas they cause.
Final Words
Oatmeal is a delicious and nutritious breakfast option, and it is also very easy to make. If you have ever eaten a bowl of oatmeal and experienced heartburn later that same day or even the next, you’re not alone. Many people who eat oatmeal experience heartburn as a result of it. You might be wondering why oatmeal gives me heartburn and what is in oatmeal that gives rise to this unpleasant side effect? In this article, we’ve explained how the chemistry in oats leads to the production of methane gas within the human body, which is responsible for causing heartburn.