Ask A Nutrition Professional: Can Oatmeal Cause A Leaky Gut?
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Expert opinion from Kelsey Masso
Master of Science in Health and Wellness Management /Bachelor of Science in Food and Nutrition · 2 years of experience · USA
There is no evidence to suggest that oatmeal can cause a leaky gut. In fact, oatmeal may actually help to improve gut health, as it contains a type of soluble fiber called beta-glucan. This type of fiber has been shown to help promote the growth of healthy gut bacteria. Additionally, oatmeal is a good source of other nutrients that are important for gut health, including magnesium, zinc, and iron. If you're looking to include oatmeal in your diet, be sure to choose a variety that is unsweetened and unflavored. Rolled oats, steel-cut oats, and oat bran are all good choices. Avoid instant oatmeal, as it typically contains added sugar. You can flavor your oats with fruit, nuts, seeds, and spices like cinnamon or nutmeg. If you have any questions or concerns about including oatmeal in your diet, be sure to speak with a registered dietitian.
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Expert opinion from Drew Hemler
BSc. Dietetics · 8 years of experience · Canada
No single food causes leaky gut. Gastrointestinal hyperpermeability can be caused by several factors, including gastrointestinal diseases such as celiac’s disease, autoimmune diseases, medical treatments, and medications. Primarily, “leaky gut” is caused by chronic inflammatory states of the gastrointestinal system such as irritable bowel syndrome and celiac’s disease. It’s important to work with a registered dietitian nutritionist if living with these conditions in order to reduce chronic inflammation in the gut and prevent hyper gastrointestinal permeability from developing.
Expert opinion from Ruby Kohistani
MSc in Human Nutrition · 1 years of experience · UK
Consuming oatmeal can increase intestinal permeability which leads to leaky gut. This is mainly due to the presence of a protein called zonulin. Gluten-free oats are safer to consume. However, incorporating healthy fats, fermented foods and a diversity of cooked vegetables high in phytochemicals can help heal leaky gut.
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