Oatmeal has long been touted as a great breakfast food because of its high fiber content. Is this true?
Well, to put it short: yes. Oatmeal is an excellent source of fiber.
On average, all oatmeal products that we have analyzed contain 4.7 grams of dietary fiber per serving. In this guide you will find oatmeals that are even richer in fiber than the average.
Best high fiber oatmeals
Mush Overnight Oats, Dark Chocolate 5oz
- Single serving: 1 container (170g)
A single serving contains:
- Dietary Fiber: 8 grams (29% DV*)
- Calories: 310
- Carbohydrates: 42 grams
- Sugars: 10 grams
- Added sugars: 0 grams
- Fat: 10 grams
- Protein: 9 grams
*DV = Daily Value. The Daily Value % tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients: Almonds Milk (Filtered Water, Almonds), Rolled Oats, Date, Organic Cacao Powder, Sea Salt. Made in a facility that processes Almonds, Coconut.
Mush Overnight Oats, Vanilla Bean 5oz
- Single serving: 1 container (170g)
A single serving contains:
- Dietary Fiber: 8 grams (29% DV*)
- Calories: 310
- Carbohydrates: 42 grams
- Sugars: 10 grams
- Added sugars: 0 grams
- Fat: 9 grams
- Protein: 9 grams
*DV = Daily Value. The Daily Value % tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients: Almonds Milk (Filtered Water, Almonds), Rolled Oats, Date, Pure Vanilla Extract, Sea Salt. Made in a facility that processes Almonds, Coconut.
Purely Elizabeth Vibrant Oats, Raspberry Pitaya 2oz
- Single serving: 1 cup (57g)
A single serving contains:
- Dietary Fiber: 6 grams (21% DV*)
- Calories: 230
- Carbohydrates: 38 grams
- Sugars: 7 grams
- Added sugars: 4 grams
- Fat: 6 grams
- Protein: 7 grams
*DV = Daily Value. The Daily Value % tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients: Organic Gluten-Free Oats, Purely Elizabeth Original Ancient Grain Granola (Organic Gluten-Free Oats, Organic Coconut Sugar, Organic Raw Virgin Coconut Oil, Organic Sunflower Seeds, Organic Puffed Amaranth, Organic Millet Flakes, Organic Quinoa Flakes, Organic Chia Seeds, Organic Cinnamon, Salt), Freeze Dried Raspberries, Organic Flax Seeds, Organic Quinoa Flakes, Organic Chia Seeds, Raspberry Powder, Organic Coconut Sugar, Organic Amaranth Puffs, Pitaya Powder, Sea Salt.
Mylk Labs Oatmeal Cup, Granny Smith Apple & Sunflower Cinnamon 1.90oz
- Single serving: 1 container (54g)
A single serving contains:
- Dietary Fiber: 6 grams (23% DV*)
- Calories: 220
- Carbohydrates: 34 grams
- Sugars: 6 grams
- Added sugars: 5 grams
- Fat: 6 grams
- Protein: 6 grams
*DV = Daily Value. The Daily Value % tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients: Gluten-Free Oats, Oats, Sunflower Seeds, Organic Coconut Sugar*, Apples, Cinnamon, Himalayan Pink Salt. * = Organic.
Mylk Labs Oatmeal Cup, Roasted Almond & Himalayan Pink Salt 1.88oz
- Single serving: 1 container (53g)
A single serving contains:
- Dietary Fiber: 6 grams (22% DV*)
- Calories: 230
- Carbohydrates: 31 grams
- Sugars: 5 grams
- Added sugars: 5 grams
- Fat: 9 grams
- Protein: 7 grams
*DV = Daily Value. The Daily Value % tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients: Gluten-Free Oats, Almonds, Organic Coconut Sugar*, Himalayan Pink Salt. * = Organic.
Mush Overnight Oats, Wild Blueberry 5oz
- Single serving: 1 container (170g)
A single serving contains:
- Dietary Fiber: 6 grams (21% DV*)
- Calories: 270
- Carbohydrates: 39 grams
- Sugars: 10 grams
- Added sugars: 0 grams
- Fat: 9 grams
- Protein: 7 grams
*DV = Daily Value. The Daily Value % tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients: Almonds Milk (Filtered Water, Almonds), Rolled Oats, Dried Wild Blueberries (Wild Blueberries, Apple Juice), Sea Salt. Made in a facility that processes Almonds, Coconut.
Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats 32oz
- Single serving: 1/2 cup (54g)
A single serving contains:
- Dietary Fiber: 6 grams (21% DV*)
- Calories: 210
- Carbohydrates: 38 grams
- Sugars: 1 grams
- Added sugars: 0 grams
- Fat: 3.5 grams
- Protein: 7 grams
*DV = Daily Value. The Daily Value % tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients: Whole Grain Oats.Manufactured In A Facility That Also Uses Tree Nuts And Soy.
What is dietary fiber found in oatmeal?
Oats are considered a whole grain, and they contain soluble and insoluble fibers. Soluble fibers dissolve in water, helping lower cholesterol levels. Insoluble fibers don’t dissolve in water, but they add mass to stool (in layman’s terms: your poop) and help regulate bowel movements.
Oatmeal contains both types of fiber, so it’s a good source of both. In addition, oats also contain vitamins B1, B2, C, D, E, K, magnesium, phosphorus, potassium, zinc, copper, manganese, iron, selenium, thiamin, riboflavin, niacin, pantothenic acid, folate, biotin, vitamin B6, calcium, sodium, chloride, phosphorous, and sulfur.
In a nutshell, fiber helps keep your digestive system healthy. It also keeps food moving through your body so waste doesn’t build up.
Studies have shown that eating soluble and insoluble fibers help lower cholesterol levels and reduce risk for heart disease.
The body needs fiber for proper digestion, which means that you should consume at least 25 grams per day. This amount is easily achieved through eating whole grains, fruits, vegetables, nuts, seeds, beans, and legumes.
Oatmeal is a great source of fiber
Oats are rich in soluble fiber, which lowers cholesterol and reduces blood glucose levels. Soluble fibers help increase the amount of good bacteria in the intestines.
Oatmeal contains beta-glucan, which is an excellent soluble fiber
Oats also contain beta-glucans, which promote promote intestinal health.
Beta-glucans are polysaccharides (complex carbohydrates) that have the ability to bind with water molecules. They form a gel-like substance when mixed with water, making them very effective at lowering blood sugar levels.
In fact, oats have more than twice the beta glucan content of barley or wheat! Beta-glucan is also known to reduce insulin sensitivity (which means improving), which may be helpful for people who struggle with diabetes.
How much fiber you need to get daily?
Most Americans don’t eat enough fiber. The American Heart Association recommends consuming 25 grams of fiber per 1,000 calories consumed daily.
More specifically, the recommended daily intake for fiber is:
- Women: 21-25 grams per day
- Men: 30-38 grams per day
Fiber helps lower cholesterol levels and reduces risk factors for heart disease.
Dietary fiber is found in foods like fruits, vegetables, beans, nuts, seeds, whole grains, and dairy products.
Can you eat too much fiber?
Yes, you can eat too much fiber. How much is too much depends on the individual.
Consuming too much fiber can cause digestive problems like diarrhea or constipation. Adding fiber to your diet slowly will help prevent uncomfortable symptoms.
However, most people tolerate higher doses of fiber without experiencing any negative side effects.
