Can Oats Lower Cholesterol and Improve Gut Health?

When it comes to superfoods, oats have long been a favorite for their heart-healthy benefits. But did you know oats can also improve your gut health while helping lower cholesterol? A recent study (Xu D, et.al., 2021) sheds light on how oats stack up against rice when it comes to cholesterol-lowering and their positive effects on gut bacteria.

The Study: Oats vs. Rice

Researchers conducted a 45-day trial with 210 mildly hypercholesterolemic individuals (those with slightly high cholesterol) across China. Participants consumed 80 grams of oats or rice daily, and their blood lipids, gut bacteria, and short-chain fatty acids (SCFAs) were closely monitored.

The Results: Oats Win the Cholesterol Battle

Both oats and rice helped reduce total cholesterol (TC) and non-HDL cholesterol (the "bad" kind). But oats outperformed rice in lowering cholesterol levels by day 45. Participants eating oats also showed a significant drop in LDL cholesterol (another type of bad cholesterol).

Gut Health Benefits of Oats

The study found that oats don't just lower cholesterol—they also improve gut health by acting as a prebiotic. Here’s what that means:

• Increased Good Bacteria: Oats boosted beneficial gut bacteria, including Akkermansia muciniphila, Roseburia, and Bifidobacterium. These bacteria are known for their role in reducing inflammation and supporting gut health.
• Positive Correlations: Certain bacteria, like Faecalibacterium prausnitzii, were linked to lower LDL cholesterol levels.

Why It Matters: The Prebiotic Power of Oats

Prebiotics are compounds in food that feed your good gut bacteria. Oats, rich in soluble fiber and phytochemicals, seem to encourage the growth of bacteria that can reduce cholesterol. These bacteria also produce SCFAs like butyric acid and valeric acid, which may further support heart and gut health and reduce inflammation.

Key Takeaways

1. Oats Lower Cholesterol Better Than Rice: By reducing total and LDL cholesterol, oats are a natural ally for heart health.
2. Boosts Your Gut Microbiome: Oats act as a prebiotic, increasing the abundance of beneficial bacteria in your gut.
3. Supports Overall Health: By improving gut bacteria and SCFAs, oats may offer broader health benefits beyond cholesterol control.

How to Add Oats to Your Diet

To harness these benefits, try eating 80 grams daily of whole organic oats cooked in water for approximately 10 minutes. You can add them to salads and soups together with some beans.

By making oats a staple in your diet, you’re not just supporting your heart, you’re giving your gut microbiome the boost it needs to thrive. So, grab a bowl and start reaping the benefits of this simple, affordable superfood!

Ready to lower your cholesterol and improve your gut health? Oats might be the answer you’re looking for.

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Reference

Xu D, Feng M, Chu Y, Wang S, Shete V, Tuohy KM, Liu F, Zhou X, Kamil A, Pan D, Liu H, Yang X, Yang C, Zhu B, Lv N, Xiong Q, Wang X, Sun J, Sun G, Yang Y. The Prebiotic Effects of Oats on Blood Lipids, Gut Microbiota, and Short-Chain Fatty Acids in Mildly Hypercholesterolemic Subjects Compared With Rice: A Randomized, Controlled Trial. Front Immunol. 2021 Dec 9;12:787797.