Oatmeal can do wonders for your body and help you live longer, not to mention it tastes delicious with all the sweet toppings, but there can be side effects from eating a lot of oatmeal. Oatmeal is made from fiber produced by the milling of oat groats, or white oats.
Most of the side effects of eating oatmeal are good and very healthy for you. It lowers cholesterol and sugar, and keeps the digestive system functioning well. It also assists with weight management by providing satiety levels, so you eat less.
If too much oatmeal is consumed, there could be negative side effects, adverse reactions, or even aggravation of existing problems. You know the old adage about too much of a good thing!
5. Excess Dietary Fiber
Oatmeal has a lot of fiber; just one cup provides 10 grams of soluble fiber and 10 grams of protein. But too much can also lead to weight gain or sugar issues, especially if eating flavored and processed oatmeal with added sugars. It is best to use unflavored and unsweetened steel cut or whole grain rolled oats, not the quick oats.
4. Adding Too Many Sweet Toppings
It’s okay to add fresh fruits, seeds, and some nuts, but be careful adding sugars, honey, sweet cranberries, or dried fruits that are high in sugar. This is not good if you are a diabetic and need to watch your sugar intake.
3. Limits Nutrient Variety
You limit the many different varieties of nutrients your body needs by sticking to only one type of food daily. The body needs a variety of vitamins, minerals, and antioxidants for the cells to function correctly. When you are compulsively eating more of one item it is called “pica”, and it causes mineral deficiencies, most often in iron. Too much can lead to malnutrition and loss of muscle because you eat so much oatmeal that you get very full, and so do not add enough variety to your diet.
2. Possible Gluten Sensitivity
Normally oatmeal is gluten free, but it depends on how sensitive you are. Most field-grown oats are close to wheat fields and are processed in plants that also process other gluten-filled grains.
1. Indigestion and Bloating
Grain like oatmeal is high in fiber, glucose, and starch; when consumed by bacteria in the gut, it leads to gas and bloating. Go slow if you are not used to eating a lot of fiber and do not eat too much at one time. It can impair digestion due to the phytic acid in oats, causing nutrients to not be absorbed as they should.