Oatmeal is a popular breakfast cereal made from oats and liquids such as water or milk. Don’t get oats and oatmeal mixed up because oats are a raw form of whole grain that is unprocessed, whereas oatmeal is a rolled or processed healthy food.
You must be concerned about acid reflux, which is why you want to know whether this healthy food is acidic or alkaline. Nobody wants to aggravate their acidity.
The answer is tricky because oatmeals are less acidic to alkaline in nature.
The acidity level of oats is determined by the type of oats. Don’t worry. I’ll explain the different types of oats and their pH levels, and which oats are better for acid reflux.
See At A Glance
Is oatmeal acidic or alkaline?
The pH of oatmeal (boiled and rolled) is around 5.5, which is acidic. The lower the pH number, the more acidic the substance is.
Oatmeal has a low pH because it contains high levels of avenanthramides, a type of phenolic acid.
Phenolic acids are organic acids that occur naturally in plants. They contribute to the sour taste of oatmeal and have antioxidant properties.
The pH of oatmeal (baked, flour, bran) ranges from 6.9 to 7.5, which is slightly alkaline.
This is fantastic news for anyone who desires to switch to an alkaline diet.
Eating oatmeal once or twice a day is not only highly nutritious, but it will help you gradually shift your pH into the desirable range of 6.4 to 7.0 for optimal health.
The pH of baby oatmeal is 6.5, which is slightly acidic.
The pH of steel-cut oats (dry): It has a pH of 5.9 to 6.3
There is no neutral point for steel-cut oats (dry). They must be acidified to pH 4.5 or lower to be canned using the boiling water method and stored at room temperature without refrigeration for safety.
The pH of cooked oatmeal (dry):
Cooked oatmeal (dry) has a pH of 5.1 to 6.2. The pH of cooked oatmeal (hot) has a pH of 5.3 to 6.2
The pH of cooked oatmeal is lower when tested immediately rather than after cooling to room temperature due to an interaction between the calcium in the oats and stomach acid.
Calcium plays a role in how quickly food digests, so this must be considered when designing your experiment. For example, when you ingest oatmeal in the morning, it will digest faster than eating oatmeal at night.
The pH of cooked rolled oats (dry):
Cooked rolled oats (dry) have a pH of 6 to 7.4. The pH of cooked rolled oats (hot) has a pH of 5.4 to 7.4
Is oatmeal terrible for acid reflux?
If you have acid reflux, oatmeal is a fantastic food to eat. It’s a bland, low-fat food that won’t upset your stomach.
In fact, oatmeal may actually help to soothe your stomach and reduce the symptoms of acid reflux.
To help treat acid reflux, consume either regular or instant oatmeal.
Just make sure to avoid flavored oatmeal, as these products may contain high levels of sugar that can aggravate your symptoms. Instead, try adding honey or cinnamon to your oatmeal to enhance the flavor.
Make some oatmeal with fresh fruit and whole-wheat toast if you want a more nutritious breakfast.
A heartier meal will keep you from becoming hungry as quickly and reduce the possibility of snacking on high-fat, sugary foods that can aggravate acid reflux.
While eating oatmeal during an acid reflux attack is okay, consult your doctor before introducing any new foods into your diet.
Your doctor can recommend certain foods that may help relieve acid reflux symptoms.
GERD is a situation that impacts the digestive system and can cause heartburn, acid reflux, and other problems. While there are many treatments for GERD available, some people find that they experience relief from their symptoms by eating oats.
Oats have a lot of fiber, which helps keep the digestive tract functioning smoothly.
Based on Different studies, eating oats for breakfast every day might provide relief from the symptoms of GERD.
They are also a good source of antioxidants, which may help to improve stomach function and reduce the risk of damage caused by free radicals.
If you struggle with GERD symptoms, consider adding oats to your breakfast routine. You might find that you experience significant relief from your symptoms.
Does oatmeal increase acid reflux because of the fiber in it?
It doesn’t increase acid reflux because of its fiber content. Both oats and oatmeal have a relatively low glycemic index, which means they don’t cause blood sugar levels to spike too rapidly.
So, if oats don’t increase acid reflux, what does?
Many things can cause acid reflux, including lifestyle factors such as eating too much or too quickly, drinking carbonated beverages, etc.
Specific foods can also trigger acid reflux, including fatty or fried foods, tomatoes and tomato products, onions, garlic, and caffeine.
Oatmeal is the ideal breakfast choice if you’re trying to lose weight because it contains high amounts of fiber and protein.
However, you might want to leave out the cream and sugar. The cream contains a lot of saturated fat, raising your cholesterol and making you feel bloated after eating it.
So, instead of bread or cereal, consider oatmeal for a healthy breakfast that won’t aggravate your acid reflux.
You can cook oats with water or low-sodium chicken broth for added flavor, and you can even sprinkle cinnamon on top for a delicious taste.
If you still think oatmeal is too acidic for you, there are some steps you can take to make it more alkaline.
How do you make oatmeal less acidic?
There are some activities you may do to reduce the acidity of oats. One solution is to use less acidic fruits in your recipe. For example, instead of using blueberries, which are quite acidic, try using cucumber.
You can also add a bit of baking soda to your oatmeal to help neutralize the acidity.
Another option is to use oatmeal that has been pre-soaked in water. This will help to reduce the acidity of the oatmeal.
Finally, you can also try using a different type of oats altogether. Some oats are less acidic than others.
If you discover that oatmeal is too acidic for you, try a different type of oats.
Why oatmeal is good for you?
1. One of the primary benefits of oatmeal is that it is high in fiber. A one-cup serving of oatmeal contains four grams of fiber.
This makes oatmeal an essential part of a healthy diet, as fiber can help to regulate digestion and keep the body healthy.
Additionally, fiber is known to help control cholesterol levels and blood sugar, making oatmeal an exceptionally beneficial food for people with diabetes or heart disease.
2. Oatmeal is also a good protein, vitamin, and minerals source. A one-cup serving of oatmeal contains six grams of protein, as well as significant amounts of thiamin, riboflavin, niacin, and pantothenic acid.
Oatmeal also contains large amounts of iron, magnesium, phosphorus, potassium, zinc, and selenium. This combination of nutrients makes oatmeal an important part of a healthy diet.
3. Oatmeal may have some anti-inflammatory properties. This means that eating oatmeal may help reduce inflammation in the body, which can be a useful benefit for people who suffer from arthritis.
4. Oatmeal is also a good source of antioxidants, which can help to protect the body against damage caused by free radicals.
Antioxidants are substances that can neutralize these harmful molecules. Eating oatmeal may help promote a healthy digestive system and prevent damage to cells in the body.
Wrap up on oatmeals and their nature
pH is an important consideration when making oatmeal, as it can affect the taste and the digestibility of the breakfast cereal.
By adjusting the pH to 4.5 or lower, you can ensure that your oats will be safe to eat at room temperature without refrigeration for up to two weeks.
We recommend that you standardize your oatmeal preparation by using 1/8 teaspoon of baking powder per cup of oats and adjust the pH using 1/8 tsp. of citric acid or lemon juice if necessary.
Consistency is very important when designing experiments, so we also recommend keeping other variables the same as much as possible. Use the same type of oats, use the same cooking method and water volume, heat it to a similar temperature, etc.
We also recommend that you consider your end goal before deciding how to prepare your oats.
If you want a safe food item that is shelf-stable for up to two weeks without refrigeration, then you should adjust the pH to 4.5 or lower.
Suppose you are looking for a high-fiber breakfast that will help you feel full until lunch. In that case, you should aim for a pH of 6 or 7 and use a higher cooking temperature to increase the digestibility of the oats.
Q1. Can oatmeal cause gas and bloating?
Taking large amounts of fiber results in gassiness. This can happen when someone begins eating more oatmeal or oat bran, more whole-grain bread.
Q2. Do oats cause gut inflammation?
The fiber in oatmeal can act as a prebiotic, a good fuel source for healthy bacteria in your gut, leading to a healthy gut environment, which can help minimize the risks of digestive symptoms and potentially decrease the risk of inflammation and chronic disease.
Q3. Oats and Digestion
Oatmeal is commonly thought an easy food to digest. It’s sometimes allowed on a full liquid diet and diets for gastrointestinal discomfort.