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What Is oat fiber?

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Oat fiber contains zero carbs, fat or protein. In addition to insoluble and soluble fiber, whole grain oats are also plentiful in carbohydrates, protein, vitamins and minerals.

Nobody wants to worry about getting enough fiber in his or her diet. For this reason, let’s discuss what oat fiber really is, where it comes from and how it can benefit you.

What is oat fiber? Oat fiber is the inedible hull, hulk or outer shell of the oat grain. It is pure insoluble fiber which means that your body cannot digest any nutritional value, therefore it passes through the intestines undigested.

For anyone needing to enrich his or her body with extra fiber, then oat fiber may be the fix you are looking for. Each individual serving packs a hefty dosage of dietary fiber.

Oat fiber is virtually indigestible, and therefore it contains zero carbs and nutrients. The insoluble fiber helps reduce constipation, promotes a full feeling for long periods of time, and may help reduce overall LDL cholesterol.

what is oat fiber?

Where does oat fiber come from?

Oat fiber comes from the husk or hull of the oat grain. The whole oat grain is de-hulled to separate the oat groats, which is further processed to make different types of oats.

Oats are a whole grain, however, oat fiber comes from the fibrous husk of the oat. The husk or hull of the oat is pure insoluble fiber.

Therefore, oat fiber is manufactured byproduct that results from the process of separating oat groats from the inedible hull.

What is oat fiber made of? Grinding the hull or outermost protective layer of the oat grain makes oat fiber. The husk is considered a rich source of insoluble dietary fiber because it consists mainly of lignin, cellulose and hemicellulose.

Is oat fiber gluten-free? Yes, oat fiber is gluten-free just like the rest of the whole grain. However, the main concern lies within the growing, harvesting and production of the product.

Most agricultural equipment is used for multiple purposes, and therefore can be tainted from previous harvests. Products that are deemed gluten-free must use processing equipment that is completely separated from gluten cross contamination.

Is oat fiber the same as oatmeal?

No, oatmeal and oat fiber are not the same thing. Grinding the husk or hull of the oat grain makes oat fiber. Oatmeal is derived from the de-hulled oat groat.

Is oat fiber a whole grain? No, oat fiber is not a whole grain, but rather the outer hull or husk of the oat grain.

The grain is processed to separate the hull and the oat groat. Then, the hull is ground into a fine powder called oat fiber.

The oat groat may then be further processed into steel cut, rolled, quick, instant and Scottish oats. Each step of the process produces a varying result in taste, texture and consistency.

Are oat bran and oat fiber the same thing? The oat bran and oat fiber come from different parts of the grain.

The oat bran is the outermost part of the oat groat. The coating is the edible endosperm, which contain soluble and insoluble fiber, fat and protein. The oat bran contains a higher percentage of fiber in relation to oatmeal, however, the rest of the nutrition value remains similar.

Is oat fiber soluble or insoluble fiber?

Although oats and oatmeal are a terrific source of both soluble and insoluble fiber, oat fiber is not. Oat fiber consists almost entirely of insoluble fiber, which does not absorb or dissolve in water and passes through our digestive system nearly intact.

Is oat fiber soluble? Whole grain oats contain a balanced ratio of soluble fiber, but oat fiber is comprised of virtually indigestible insoluble fiber.

Does oat fiber have carbs?

Oat fiber nutrition information

Yes oat fiber has carbs, but the body is not able to process the carbohydrates into accessible calories. Oat fiber is almost entirely insoluble dietary fiber and contains a minimal amount of soluble fiber.

Oat fiber lacks any nutrients for the body to process as calories. As a result, it is the perfect ingredient for low-carb baking!

Does oat fiber raise blood sugar? Because oat fiber purely consists of insoluble dietary fiber, there are practically zero digestible carbohydrates. As a result, oat fiber does not contain glucose or raise blood sugar levels.

Is oat fiber okay for keto diet? Yes, oat fiber is okay for anyone on a low-carb or keto diet. Oat fiber helps by adding bulk to a recipe when the sugar is removed.

Oat fiber works well when sticking to a low-carb routine while still enjoying the occasional keto diet baked goods.

Oat Fiber Benefits 

Oat fiber is a fantastic source of insoluble fiber that offers many nutritional benefits and functional uses. Oat fiber absorbs both lipids and water that provides softness and texture to finished products. 

It also supports digestive health, heart health, boosts yields, and serves a purpose in foods like cereals, breads, pancakes, snacks, smoothies, bars, and meat products.

Oat fiber is loaded with insoluble fiber which helps people who face chronic constipation and need help removing toxic waste out of the body. This is an important component to maintain gastro intestinal health by regulating the flow of stool through the GI tract.

This allows your intestines to focus on optimal digestion of nutrients and also helps to prevent constipation. Fiber oats reduce cholesterol problems and cardiovascular risk.

Insoluble fiber acts as a bulking agent that eases flow and allows the stool to gently pass though the body. In addition, the fiber helps you to feel full for lengthier amounts of time, which can reduce hunger cravings that lead to excess eating and thereby promote weight loss.

Where to buy oat fiber

Oat fiber is often times located in the baking section at the supermarket. Not all markets will carry oat fiber, as it remains fairly uncommon consumer item. 

For a specialty item like this, it is often times more convent to order online. We love Anthony’s Organic Oat Fiber as it is non GMO and also keto friendly. Give it a try and let us know what you think!

Does Walmart sell oat fiber? Yes, Walmart sells Nunaturals Oat Fiber. You can order it online and occasionally find it in your local superstore.

Does oat fiber expire?

Oat fiber is shelf stable for approximately 2 years when stored in ideal conditions that are cool, dark and dry. Use airtight containers and pest prevention techniques.

This post details proper measure for how to store oatmeal in order to fully extend the shelf life as much as possible.

What do you use oat fiber for?

Oat fiber lacks any dietary value because it is fundamentally indigestible. As a result, it is low in available carbohydrates and nutrients.

How do you use oat fiber? Oat fiber works well in both baking and cooking applications. In addition, it is an effective way to boost fiber intake without consuming caloric value.

What does oat fiber do in a recipe? Oat fiber absorbs up to seven times its weight in water, which makes it useful for baking and a viable filler for ground meats.

What is a substitute for oat fiber? Oat flour can be substituted for oat fiber in most baking recipes. There is a fundamental difference in the absorption rate within liquids, however the difference should be negligible.

Vice versa, oat flour can easily be substituted for the sugar within most baking recipes. This will help to maintain the volume, without adding unnecessary caloric ingestion.

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Doreen

Saturday 28th of November 2020

fantastic source of oat information. Thanks

Joshua Bruck

Saturday 28th of November 2020

Thank you very much Doreen.

MJ Bomar

Wednesday 11th of November 2020

Can someone help me with the ratio for oat fiber? I'm making hamburger patties that call for 2 tbsps of breadcrumbs. I'd like to substitute oat fiber instead of breadcrumbs. Should I use 1 tbsp of oat fiber or is it 1:1?

Joshua Bruck

Wednesday 11th of November 2020

Hello MJ, I would start with 1 tablespoon and see how it works out. You can test the hamburger by cooking a tiny patty in a pan on the stovetop. Adjust the seasoning and oat fiber content after testing the bite size portion.

Linda

Monday 9th of November 2020

Can you make oat milk out of oat fiber?

Joshua Bruck

Tuesday 10th of November 2020

Hello Linda, Yes, you can make a oat drink using oat fiber, however it is not the traditional oat milk you are thinking of. Regular oat milk is made from powdered oats. Either oat flour or rolled oats pulverized in a food processor or blender would work well. Oat fiber can be used to thicken up and add bulk to oatmeal smoothies.

Sharon

Sunday 23rd of August 2020

Thank you for this information, very helpful, I’m diabetic and I’m trying to make the lowest carb rolls and wondered using oat fibre in the ingredients with vital gluten flour do you have a recipe that could help me please? I’ve bought breads online from different sources but it’s so expensive, I paid £9.99:for a low carb loaf 😩🤪

Joshua Bruck

Sunday 23rd of August 2020

Hello Sharon, Thank you for sharing the great idea. I currently don't have any recipes using oat fiber, however I will attempt a few recipes and see if I can come up with something that is sharable. That low carb loaf sounds expensive, I'm sure that the homemade version will be much cheaper. Please keep me updated if you find a recipe worth sharing!

Cornel Ormsby

Friday 3rd of July 2020

Thank you for this informative website. On the recommendation of a friend, I recently began adding oat fibre to my daily protein shake, and wanted to learn more about it.

Joshua Bruck

Friday 3rd of July 2020

Adding oat fiber to a protein shake is a fantastic way to increase your fiber intake. Thanks for sharing!