Oat drink and dietary fiber

Almost everyone and their favorite fitness influencer talks about eating more protein. Sure, protein is important, but it’s mostly athletes, older adults and people with specific nutritional needs that need to think about getting enough. For most of us, protein intake is generally not an issue when overall energy needs are met. Fibers, on the other hand, is something more people should focus on. Why? Well, we’re glad we asked. 

MIND The Fiber Gap

Across Europe, average fiber intakes remain below the recommended 25-35g per day, with an average fiber gap of around 10g per day.*Of course this varies from country to country (see table below) but for some, that’s a pretty big gap to bridge. On the bright side, it’s a very tasty gap to bridge since some sources for dietary fiber/fibre are fruits, veggies, nuts, and wholegrains like oats. For those looking for additional tasty ways to increase fiber intake, Fiber Barista Edition or Fiber Low-Cal Edition with 5 g of fibers per serving of 250 ml. 

Since we teased it in the beginning of this paragraph here’s a table summarizing:

• Recommended adequate intake per country: The national recommendation for daily fiber intake in adults.

• Average daily fiber intake per country: The average amount of fiber consumed by adults, based on the most recent nationally available dietary survey data.

• Estimated fiber gap per country: The difference between the recommended adequate intake and the average daily fiber intake.

Fiber content

Now that you know all that about the fiber gap, you probably agree that people should talk more about fiber. Good news! On this page, we are going to talk about them, and especially oat fiber. Because if there are two things we like to talk about, it's oats and fibers. Just don't call us fiber influencers, we prefer to be referred to as fiber content creators.

Why Does Fiber Matter?

Dietary fibers are like the fancy cleaners of the nutrition world. It’s a type of carbohydrate the body can’t fully digest. Instead of the body breaking it down into sugars like other types of carbs, fiber passes through the digestive system where it contributes to normal bowel function and supports overall digestive health.

A major series of systematic reviews and meta-analyses published in The Lancet found that people with higher fiber intakes had a 15-30% lower risk of premature death and cardiovascular disease, and a 16-24% lower risk of conditions including stroke, type 2 diabetes and colorectal cancer, with the greatest reductions in risk observed at fiber intakes of around 25-29 g per day.*

Certain fibers have been shown to act as food for beneficial gut microorganisms. These microorganisms form part of the gut microbiota, which helps support normal digestive function and interacts with the body's immune, barrier and metabolic processes. Recent expert guidance from the International Scientific Association for Probiotics and Prebiotics recognises the gut microbiome as an important component of overall gut health.*

These findings relate to dietary fiber intake and dietary patterns as a whole rather than to any specific food or product.

 

We’re Not Only Talking About Soluble Fibers Anymore

Just when I, the person writing this, had learned the difference between soluble and insoluble fibers, the Oatly nutrition scientists informed me that there’s more to fibers than how they behave in water. You can also talk about fermentable and non-fermentable fibers, depending on how they behave in the gut.

Soluble and insoluble fibers are still widely used (including on oatly.com) and describe whether a fiber dissolves in water. But, scientists, and also you, now know that whether a fiber dissolves in water is only part of the story. Fibers can also be described by other properties, such as whether they can be fermented by microorganisms in the gut. So, you probably want me to talk about fermentable and non-fermentable fibers instead, which can help explain how different fibers behave in the body. Okay, if you say so, from now on I will!

 

Are All Fibers Created Equal?

No, some fibers are readily fermented by microorganisms in the large intestine (fermentable), while others pass through the digestive system largely unchanged (less fermentable).

Fermentable fibers, such as beta-glucan found in oats, tend to be more soluble in water and can form a gel-like substance in the digestive tract. This property contributes to several physiological effects, including slowing glucose absorption after a meal.*

Less fermentable and more insoluble fibres, such as cereal grain fibres, can help increase stool bulk and support normal bowel function.*

Since different types of fiber provide different benefits, eating a variety of fiber-containing foods is generally recommended.

The information above describes different types of dietary fiber and their properties in general. Not all fibers have the same characteristics, and the properties described do not apply to all foods or products containing fiber.

 

Does Oat Drink Contain Fiber?

The Oatly production process is designed to retain many of the oats natural properties when turning them into a tasty beverage, including a portion of the oat fiber.

Our Oatly Semi and Oatly No Sugars contain 2 g of oat fiber per 290 ml glass. Oatly Whole contains 2g of oat fiber per 290ml glass and the additonal 0.5g comes from chicory root fiber giving a total of 2,5 g per cup serving, glass serving, or any serving of 290 ml. But they’re not only a source of fiber, they also contain calcium, iodine, and riboflavin (B2).

If you want even more fiber, you should go for Oatly Fiber Barista Edition or Fiber Low-Cal which contain 5g total fiber per 250 ml serving. In these products, the fiber comes from both oats and additional fibers to increase the total fiber content.

does a bear poop in the woods? Yes (if it’s not a polar bear), and probably on a very regular basis, due to a healthy gut environment thanks to a fiber-rich diet.

So the answer to "does oat drink contain oat fiber" is: does a bear poop in the woods? Yes (if it’s not a polar bear), and probably on a very regular basis, due to a healthy gut environment thanks to a fiber-rich diet. Since responding to a question with another question about the restroom habits of bears is the rude and annoying person’s way of giving an affirmative answer, we have now established that Oatly drinks contain oat fiber and some have additional fibers to contribute even more to your daily fiber intake.

As an apology for the snotty response, here’s a little bonus information:

The creamy texture in our drinks comes from both oats and rapeseed oil, which has more unsaturated fat and less saturated fat than most other plant-based oils plant-based oils.* This was probably more information than you needed since the question was about fiber, but if you're only drinking oat drink because of the taste, like most people, now you also know about some of the nutrition that comes with the taste.

Beta Glucans, Oat Fiber With Health Benefits

Part of the total fiber in Oatly Whole, Semi and No Sugars is oat beta glucans (1g of beta glucans per 290 ml serving). Oat beta glucan contributes to the maintenance of normal cholesterol levels and has been shown to lower blood cholesterol. High blood cholesterol is a risk factor in the development of coronary heart disease.*

The beneficial effect is obtained with a daily intake of 3g of oat beta glucan, in combination with a varied and balanced diet and a healthy lifestyle. A 290ml glass of Oatly Whole, Semi and No Sugars therefore provides 1/3 of the daily amount of oat beta-glucan needed to obtain this health benefit.

Alongside the oat beta glucans, Oatly Whole, Semi and No Sugars contain added vitamins and minerals, making them a nutritious addition to a varied and balanced diet.

What Are Some High Fiber Foods Easily Found In Grocery Stores?

There are many tasty, plant-based and fiber-rich foods you can eat, and different types of fiber are found across a wide range of foods. Tasty things that can contribute fiber to the diet include:

• Fruit such as apples, pears, avocados and passion fruit- Vegetables such as broccoli, sweet potatoes and artichokes.
• Legumes such as lentils, chickpeas and beans.
• Whole grains such as oats and brown rice.
• Nuts and seeds.

Starting your day with a bowl of granola made with oatmeal, nuts and seeds, together with some chopped up fruits and oat drink is a great way to raise your fiber intake.

3 Easy Ways To Get More Fiber

1. Choose whole grains more often.

Swap white bread, pasta or rice for whole grain alternatives when possible.

2. Add fiber to meals you already enjoy.

Beans, lentils, seeds and vegetables can easily be added to soups, salads, pasta dishes and stews.

3. Include more fruit and vegetables.

Adding an extra portion of fruit or vegetables each day can help increase overall fiber intake. A fruit smoothie made with oat drink can be one easy option.

4. A discreet product placement.

Oatly Fiber Barista Edition or Fiber Low-Cal provide 5 g of fibers per 250 ml serving. So, yes, that’s 4 easy ways to get more fiber.

Oat Drinks With Extra Fibers!

One of the easiest ways to get some extra fibers is to swap your regular meal drink for either Oatly Fiber Barista Edition or Fiber Low-Cal Edition. Both have 5 g of fibers per serving of 250ml and are a source of Calcium, Iodine, Vitamin B2 and D. The fiber barista is low in sugar and the low-cal has no sugar, use the first one for your coffee, the second one for your gym and recovery shakes or just drink either one for some extra fiber.

Fibermaxxing And Fiber Layering

Fibermaxxing is (or was, depending on when you're reading this) a digestive health trend that spread quickly across social media. The idea is to hit a daily goal of 30 grams of fiber in one meal. Considering the fiber gap, this is a social media trend with potential to actually have some good real-life consequences, just like Labubu!

If jumping on trends with two x's sounds too exxtreme for you, dietitians like our own are recommending the more steady method of spreading your fiber intake through a diverse mix of sources in your daily diet.

So instead of maxxing with a big bowl of kidney beans, you layer the fibers over your day by mixing beans with vegetables, fruits, lentils, oat drink like our Oatly Whole, Semi and No

Sugars, or the fiber editions, or any of the foods listed if you search for foods with fiber on the internet.

How Much Fiber Is In Cow's Milk?

Cow's milk contains virtually no dietary fiber. Dietary fiber is naturally found in plant foods rather than animal-derived foods.

The nutritional profiles of plant-based drinks vary depending on their ingredients. Generally speaking, oat drinks tend to contain more fiber, soy drinks tend to contain more protein, and coconut drinks tend to contain higher levels of saturated fat.*

As a result, different plant-based drinks can contribute different nutrients to the diet, and the best choice depends on individual preferences, dietary habits and nutritional needs.

If you're into comparing the nutritional content of one cup of store bought cow's milk and one cup store bought oat drink, you should read our 17 facts about Oatly and nutrition.

Can I Get My Oatly Oat Fibers Gluten-free?

In the US and Canada, all our oat drinks are certified gluten-free. In the UK, Europe and Asia, our products can contain a small amount of gluten. So, although it may not be much gluten at all, we cannot classify them as completely gluten-free.