People with severe gluten intolerance (celiac disease), young children (under 5) needing complete milk substitutes, or those managing diabetes/blood sugar closely should be cautious with oat milk due to potential gluten cross-contamination, lower protein/fat, and higher carbs/sugar; also, those sensitive to added oils or emulsifiers should check labels, as store-bought versions often contain added ingredients like canola oil or stabilizers, and it's not a nutrient-rich replacement for infant formula.
Oat milk cons include high carbs and potential sugar spikes (especially in flavored versions), low protein compared to dairy/soy, risk of gluten cross-contamination (unless certified GF), potential for digestive issues like bloating (due to fiber/additives), presence of added oils/emulsifiers, and nutritional inadequacy as a primary milk for young children. Some brands may also contain heavy metals or glyphosate from non-organic oats.
Drinking oat milk is probably fine for your body unless you're drinking large quantities of it, already loading your diet with carbs, and/or diabetic. If most of your day's liquid is coming from any milk, plant-based or not, that's probably not great. Moderation is key.
"Oat milk is often well tolerated, but many commercial versions contain emulsifiers, gums and added sugars, which may disrupt gut health in more sensitive individuals.
While not common, some individuals report digestive discomfort, including diarrhea, after consuming oat milk. This can be due to various factors such as sensitivity to additives, emulsifiers, or the natural sugars found in oat milk.
Oat Allergy. Rashes, hives, or atopic dermatitis are common symptoms of oat allergies. These include bloating, stomach pain, or diarrhea, which can be caused by oat milk intolerance or sensitivity. Wheezing, coughing, or difficulty breathing may occur in severe cases.
Oat milk can also contain additives like thickeners. Studies in rodents show that these additives may be a problem for people with Crohn's, colitis, or other gut inflammation. If you have bowel disease, it's best to choose oat milk without thickeners like carrageenan or gums.
People are quitting oat milk due to concerns about highly processed ingredients like seed oils and emulsifiers, its impact on blood sugar (due to broken-down starches and added sugars), low protein content, potential inflammation, and gut health issues, with some wellness influencers shifting to cow's milk or other alternatives like almond or soy. The trend reflects a growing awareness that while convenient, many commercial oat milks aren't as "natural" or nutritionally complete as initially perceived, leading consumers to seek whole foods or dairy for better protein and fat balance.
How do you know if you're allergic to oats? If you're allergic to oats, you might experience symptoms like abdominal pain, bloating, diarrhea, or a skin rash shortly after ingesting them. In severe cases, you could have difficulty breathing or even go into anaphylactic shock. Consult a doctor for an accurate diagnosis.
Oat Milk Oat milk is another IBS-friendly option due to its creaminess. However be mindful that in larger quantities oat milk can become rich in fermentable carbohydrates. Limit to a 140ml serving. Coconut Milk Coconut milk is also a great option which can be used both in booking and baking.
Many of the most popular oat milks on the market contain glyphosate, the active ingredient in the chemical-heavy herbicide, RoundUp.
Key Takeaways. Drinking oat milk daily can cause allergic reactions in some people. Oat milk may lead to bloating and indigestion due to its high fiber content. Some oat milk brands add sugar, which can lead to weight gain and dental problems.
If you have an oat intolerance or allergy, you may experience digestive problems, including cramping, bloating, gas, nausea, vomiting, and stomach pain, after consuming oatmeal. With an allergy, your body mistakes a protein in oats for something harmful, causing your immune system to react against it.
The signs and symptoms of oat allergy and sensitivity can range from mild to severe and typically occur a few hours after consuming oats. Symptoms of oat sensitivity may include: Digestive issues such as bloating, gas, stomach cramps or diarrhea. Headaches or migraines.
The Oat IgE level test measures the level of immunoglobulin E (IgE) antibodies specific to oats in the blood. IgE is an antibody produced by the immune system in response to allergens. This test is used to diagnose and monitor oat allergies or sensitivities.
Although oat milk is rich in a variety of nutrients and dietary fiber, it lacks certain amino acids, calcium, and vitamin A compared with milk, which is not suitable for children during their growth and development, so dairy products for children under 5 years old cannot be completely replaced with oat milk (Sethi et ...
High in Added Oils and Emulsifiers
Most commercial oat milk brands use vegetable oils (often rapeseed or canola oil) and emulsifiers like gellan gum to achieve a creamy texture. These additives can: Contribute to inflammation. Disrupt gut health.
5 Healthiest Oat Milk Brands
It's also possible for oat milk to cause diarrhea if you have an underlying sucrase-isomaltase deficiency (sucrose intolerance), and/or a food sensitivity to oats (or something else in the oat milk).
While dairy milk can contribute to gut issues, inflammation, and other health concerns, there are plenty of. Coconut milk and hemp milk stand out for supporting a healthy inflammatory response and being nutrient-rich, while almond and hazelnut milk provide delicious, low-carb options.
One line of reasoning used to argue oats aren't healthy is that eating them can lead to spikes in blood sugar (glucose). This seems to be linked to the rising use of glucose monitors by people who don't have diabetes.
The symptoms of lactose intolerance usually begin within a few hours after eating or drinking foods that contain lactose. Common symptoms include: Diarrhea. Nausea, and sometimes, vomiting.
Symptoms can include feeling sick to your stomach, breaking out in hives, and even difficulty breathing. Oat allergies can develop at any time from infancy to adulthood. They are more common in infancy. While a true oat allergy is not common, oat sensitivity or intolerance can also cause allergy-like symptoms.
Some oat milks contain emulsifiers and gums, which aid in the creamy consistency of the milk. These ingredients can result in gastrointestinal upset for some people. “Someone might consider using oat milk instead of cow's milk if they have been experiencing some GI issues such as diarrhea, gas or bloating.
Steven Gundry warns that oats contain a gluten-like lectin, which may trigger immune responses in gluten-sensitive individuals, potentially leading to intestinal damage and systemic inflammation.