Oat fiber, a type of dietary fiber derived from oats, is often touted as a keto-friendly food due to its low carbohydrate content. In this article, we will explore the benefits and potential drawbacks of including oat fiber in a keto diet.
This post may contain affiliate links. Please read my disclosure policy for more information.
What is Oat Fiber?
Oat fiber is a type of dietary fiber derived from the outer layer of oats, known as the bran. It is often used as a food additive to increase the fiber content of processed foods, such as baked goods, cereals, and snacks. Oat fiber is high in both insoluble and soluble fiber, which can help to promote digestive health and reduce the risk of certain chronic diseases.
Benefits of Oat Fiber on a Keto Diet
- Low in Carbohydrates: Oat fiber is very low in carbohydrates, making it an ideal food for those following a keto diet. One tablespoon of oat fiber contains only 0.5 grams of net carbohydrates, which is the total number of carbohydrates minus the fiber content. This means that oat fiber is a great way to increase your fiber intake without consuming too many carbohydrates.
- Improves Digestive Health: Oat fiber is high in both insoluble and soluble fiber, which can help to promote digestive health. Insoluble fiber adds bulk to stool and can help to prevent constipation, while soluble fiber can help to regulate blood sugar levels and lower cholesterol levels.
- Helps to Control Appetite: Fiber can help to keep you feeling full and satisfied for longer periods of time, which can be helpful when following a keto diet. Oat fiber has been shown to increase feelings of fullness and reduce hunger, which can help to prevent overeating and promote weight loss.
- Promotes Heart Health: Oat fiber has been shown to help lower LDL cholesterol levels, which is the “bad” cholesterol that can increase the risk of heart disease. By including oat fiber in a keto diet, individuals may be able to improve their overall heart health and reduce their risk of developing heart disease.
Drawbacks of Oat Fiber on a Keto Diet
- May Cause Digestive Issues: While oat fiber can promote digestive health in some individuals, it may cause digestive issues in others. Some people may experience gas, bloating, and abdominal discomfort when consuming large amounts of fiber. It is important to start with a small amount of oat fiber and gradually increase your intake to determine how your body responds.
- May Contain Gluten: Oats are often cross-contaminated with gluten-containing grains, such as wheat, barley, and rye. This means that oat fiber may contain gluten, which can be problematic for individuals with celiac disease or gluten intolerance. It is important to choose a certified gluten-free oat fiber if you have celiac disease or gluten intolerance.
How to Incorporate Oat Fiber into a Keto Diet
Oat fiber is a versatile ingredient that can be used in a variety of keto-friendly recipes. Here are some ways to incorporate oat fiber into a keto diet:
- Use as a Flour Substitute: Oat fiber can be used as a low-carbohydrate flour substitute in keto-friendly baked goods, such as muffins, bread, and pancakes.
- Add to Smoothies: Oat fiber can be added to smoothies to increase the fiber content and promote feelings of fullness.
- Mix into Yogurt: Oat fiber can be mixed into yogurt to increase the fiber content and promote digestive health.
- Use as a Thickener: Oat fiber can be used as a thickener in sauces as you would use cornstarch or flour.
Where to Purchase Oat Fiber
Oat fiber can be purchased at many health food stores or online retailers. Some popular online stores that sell oat fiber include Amazon, iHerb, and Netrition. It is also possible to find oat fiber in specialty grocery stores or co-ops that focus on natural or organic foods. When purchasing oat fiber, it's important to read the label carefully to ensure that it is pure oat fiber without any added ingredients or fillers.
The brand we use is Lifesource as we have had great results with it.
Oat Fiber Recipes
We have a few oat fiber recipes you may want to try:
Overall, oat fiber can be a great addition to a low-carb or keto diet. Its low carb content, high fiber content, and numerous health benefits make it a versatile ingredient that can help you stay on track with your diet goals.