What happens to your body when you eat oatmeal every day? 

Are oats as healthy as experts say?

It's a good thing doctors recommend oatmeal as a healthy breakfast—there's so much you can do with a bowl of oats. You can enjoy them warm, soak them overnight, bake them into bars or muffins, or even blend them into waffle batter. But aside from such delicious versatility, why do health experts recommend oatmeal as a morning staple? How does a simple bowl of oats affects your long-term health? Here's what the science says about eating oatmeal regularly.

You may feel fuller for longer. 

Oats are a great source of fiber, carbohydrates that the body cannot digest. Because fiber slows digestion, you won't feel hungry for longer, according to the Centers for Disease Control and Prevention. Eating foods rich in fiber helps avoid spikes and dips in blood sugar while reducing feelings of hunger. "Eating oats for breakfast or incorporating them into a variety of meals as meals and snacks is a great way to make your meals last longer and help you feel fuller longer," says Maggie Michalczyk, RDN. According to the USDA's Food Data Central, 1 cup of cooked oatmeal contains 4 grams of fiber, which is 16% of the recommended daily value.

You will have an easier time in the bathroom. 

"Oats contain a special type of soluble fiber called beta-glucan," says Michalczyk. "Beta-glucan forms a gel-like consistency in the gut and helps keep things in the digestive tract moving and regular." This helps bulk up your stool, making it easier to have a bowel movement later. Plus, pairing oatmeal with sources of insoluble fiber—like unpeeled diced apples, nuts, or blackberries—can also help keep things moving in your digestive tract and make it easier for you in the bathroom later.

Your risk of heart disease will decrease. 

Starting your morning with a bowl of oats can benefit your heart in many ways. Thanks to its fiber content, oatmeal can help lower your "bad" LDL cholesterol, stabilize your blood sugar, and even lower high blood pressure—all of which play a significant role in minimizing your risk of developing cardiovascular disease.

Your gut bacteria will thrive. 

Oatmeal is also a prebiotic food that nourishes the good bacteria in your gut. Maintaining healthy gut bacteria—also known as your gut microbiome—will benefit your body's immune system, improve your mood and digestion, and help ward off disease. A 2021 systematic review published in the Journal of Nutrition found a link between eating oats and an increase in beneficial bacterial groups in the gut, making it a gut- and heart-friendly breakfast. "Incorporating a wide variety of plant foods, such as oats, is also beneficial for gut diversity, which is another important aspect of gut health," says Michalczyk.

You will manage your weight more easily. 

Along with these positive benefits, research shows that this popular breakfast can even support weight loss and weight management efforts. According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowers blood lipids and reduces weight. "The fiber content in oatmeal fills you up and fills you up, which in turn can help you eat fewer calories throughout the day and manage your weight," says Michalczyk. "Beta-glucan may also promote the release of peptide YY, a hormone produced in the gut that helps with satiety."

Bottom Line. 

The high fiber content and prebiotic properties of oatmeal can benefit your body in more ways than one. Incorporating oatmeal into your diet can potentially reduce your risk of disease, help your health improve, ease your bowel movements, and keep you feeling fuller for longer. If you're ready to start your morning with a bowl of oats, try our overnight cinnamon roll.