Skip to Content

Oat Milk Disadvantages

Sharing is caring!

*This post may contain affiliate links. Please see my disclosure to learn more.

Oat milk is taking over supermarket shelves and coffee shops, and joining the ranks of soy milk and almond milk as one of the most popular dairy free milk alternatives. However, some oat milk disadvantages should be kept in mind before making it a regular milk substitute for you. 

What are oat milk disadvantages? Consuming oat milk if you are gluten intolerance or dealing with celiac disease might not be the best option for you. Some of the main oat milk side effects and disadvantages cause skin breaking out, intestinal inflammation and digestive discomfort. 

Oat milk is made by blending water and oats, then straining the liquid for a creamy beverage. Oat milk is a healthy beverage alternative for many who are allergic to milk protein or lactose intolerant. 

Let’s dive in and learn in-depth what causes these side effects and disadvantages of oat milk. This article answers the frequently asked questions about the cons of drinking oat milk and what you should be aware of to avoid any harm.

Why is oat milk bad for you?

Oat milk can be bad for you if you are intolerant to gluten or suffering from celiac disease. Oats are gluten free, however if the oats or oat beverage are processed with equipment that is not certified then cross contamination can result in inflammation of the disease.

Oat milk may be good when taken in moderation, but might not be as good as it sounds when compared to cow’s milk. It has lesser protein and naturally lower in calcium, and in contrast is high in sugar and overall carbohydrates. 

Oat milk is not recommended as a complete replacement for cow’s milk as the nutritional values are not comparable. Oat milk does not have enough protein to sustain growth and development, and when taken in excess can be bad for you. 

It is not recommended to people who have a gluten sensitivity or celiac disease because oats need to be certified gluten free and processed in manufacturing facilities that only handle wheat free products. 

Additionally, oat carbs are complex and a bit tougher for your digestive tract to break down. If you are allergic to oats, you can experience diarrhea, cramping, bloating, constipation, or an upset stomach.

Side effects of oat milk

There are few oats side effects and drawbacks that include bloating, intestinal gas, intestinal blockage when chewed improperly, digestive disorders, diarrhea, constipation, and so on.

Though there is a slight potential for allergy, the main issues with oats are the high fiber content and the unfamiliarity of your digestive system with processing the increased levels of fiber.

Other than that, there is potential for inflammation caused from gluten intolerance. Although oats are gluten free, if they are processed with machinery that handles wheat then there is a possibly that cross contamination can cause ill effects.

Oat milk has certain drawbacks like:

  • Includes natural and added sugars
  • Contains gluten
  • Added canola oil
  • Comprising of pesticides
  • Does not have nutritional value
  • Higher in calories
  • More expensive
  • Plant-based carbs that are hard to digest

It’s not all bad new. The benefits of oats are far reaching and if your body can process the whole grain then the superfood is sure to have an impact.

Additionally, oats are well regarded for weight loss because the fiber rich food extends the feeling of fullness for a longer period of time. It may take a slow adjustment by consuming small amounts of oats in the beginning, but if you can get your body used to the fiber content than the benefits may outweigh the side effects.

Does oat milk make you break out?

Oat milk can make your skin break out. Oat milk contains 20 grams of carbs per cup, which can cause insulin spikes that may result in hormonal acne.

Additionally, oat milk may contain trace amounts of gluten from the processing. Gluten sensitivity can become a problem that results in skin inflammatory conditions.

Oat milk can result in hormonal acne due to rich in carbohydrates. These carbs are plant-based carbs with natural, and sweetened brands contain added sugar too. 

Furthermore, the majority of manufactured oat milks have minute gluten and for people having gluten sensitivity, oat milk can make their skin break out.

Does oat milk cause gas?

Yes, oat milk can cause gas due to an upset stomach. This is due to the breakdown of fiber and sugar present in the oat milk.

Oat milk is carried via the large intestine. When oat milk does not break down easily it results in burping, gas, stomach pain, and flatulence. 

Moreover, if you mix it with other ingredients like granola or toppings, the combination results in gas. Oat milk has whole grain carbs and beta-glucan soluble fiber that can result in upset stomach by slowing the digestion process.

Can oat milk upset your stomach?

Oat milk can upset your stomach as the fiber and sugar are breaking down within your stomach and digestive tract. When oat milk enters your body, due to the presence of soluble fiber slows down the digestion process.

As with gas, the same applies to stomach upset with oat milk. Beta-glucan, a form of soluble fiber in oat milk can result in an upset stomach. 

This is a carb within the whole grain that absorbs extra water and transforms itself into gel-like material. It slows down your digestion that may result in stomach cramps, bloating, and gas. 

Allergy to oats can also upset your stomach and is absolutely something to be aware of. However, the amount of people that actually have oat allergies is very rare.

Can oat milk cause constipation?

Oat milk has fiber that relieves IBS-irritable bowel syndrome and constipation. It has dietary fiber that reduces straining and constipation, so oat milk will not cause constipation.

For chronically constipated people, oat milk has soluble fiber that helps in relieving constipation. Oat milk can relieve you of symptoms of constipation, however take it in moderation as taking it in excess can result in other side effects.

Why does oat milk make you bloated?

Oat milk can make you feel bloated because of the presence of soluble fiber in the beta-glucan form. This soluble fiber can result in upset stomach, intestinal gas and bloating.

Beta-glucan is a carb that is found in whole grains, and the soluble fiber has several health advantages. However, they can also slow down your digestion process by absorbing extra water the contributes to feelings of bloating, flatulence, gas, and an upset stomach.

Does oat milk make you poop?

Oat milk can minimize straining and constipation due to the presence of fiber. This in turn can help you poop and pass stool smoothly.

Fiber present in oat milk soothes you from IBS and constipation by minimizing constipation and making you poop. It is also known to reduce the possibility of death due to colorectal cancer.

Oat Milk Diarrhea

If you are considering natural oat milk without any added sugar, then the chances of oat milk diarrhea are minimal. However, commercial oat milk with high amounts of added sugar can be unhealthy and cause diarrhea when combined with the high fiber content.

Sweetened oat milk brands combine added sugar with increase fiber content. If your body is not used to processing the combination, the first few times may result in diarrhea until your digestion gets used to handling the increased levels.

Not all oat milk products are gluten-free. For gluten intolerant people, oat milk can result in stomach upset and diarrhea. 

Check the label to make sure the oat milk is free of gluten and free from artificial sweeteners before purchase. For gluten-sensitive and celiac disease, oat milk is tough to digest and the minimal exposure to wheat may result in upset stomach and diarrhea.

Dangers of oat milk

As healthy as it may sound, oat milk dangers are a concern for certain people. In general, oat milk has minimal dangers that one must be aware of before consuming.

Some dangers of oat milk are as below:

  • Doesn’t have ample nutritional value- Oat milk does not have sufficient fat, protein or enough calcium. When the milk reaches its final stage, the nutrients are eliminated in the strained pulp. Therefore, many manufacturers fortify oat milk with minerals and vitamins.
  • Comprise of gluten- Oats may be gluten-free, but oat milk can be exposed to wheat during production and cause concern for extremely sensitive people.
  • More calories- Unsweetened oat milk has more calories as compared to rice milk, soy, or almond.
What are oat milk disadvantages

Oat Milk Disadvantages: Conclusion

Oat milk is a vegan beverage that is popular as an alternative to mammal milk. It is dairy-free, soy-free, gluten-free, and nut-free with a number of health advantages. 

I often enjoy oat milk, and am not saying that it is wholly bad for you. However, consuming too much can lead to certain discomforts that you should be aware of so that you can discern them from other complications.

Furthermore, oat milk disadvantages are equally to be considered when consuming it as a dairy substitute. 

Whether you are struggling with celiac disease or have gluten digestive issues, consuming extensive amounts of oat milk is not recommended. 

Due to high carb in the oat, it causes your skin to break out. Also, due to soluble fiber beta-glucan in the oat milk causes a delay in digestion which may lead to upset stomach or bloating.

Oat milk is great option to replace regular cow milk with a dairy-free and healthy alternative. However, it is not a nutritional substitute for the mammal milk and should only be consumed in moderation.

Be aware of the oat milk disadvantages and avoid consuming extremes is recommended to prevent the risk of side effects. Balance your daily diet with assorted plant-based milks to stay healthy.

Sharing is caring!


Friday 24th of February 2023

“ If your body is not used to processing the combination, the first few times may result in diarrhea until your digestion gets used to handling the increased levels.”

Good content. Thanks.


Sunday 22nd of May 2022

Also it's an excellent substitute for cream with no butter fat at all. it tastes great in coffee!


Sunday 22nd of May 2022

Ya, this is definitely part of the numerous benefits of oat milk.


Sunday 22nd of May 2022

I often add about 1 oz of oat milk to a small glass of 1% milk changing the flavour and texture of the milk to be more like oat milk but with the nutrition of the milk.


Sunday 10th of April 2022

Great article, thanks