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Is Oat Bran for Losing Weight?

By Brindusa Vanta ; Updated July 18, 2017

Soluble fibers are nutrients that help absorb water as they move along the digestive system. Due to its high content of soluble fibers, oat bran is considered a whole grain and is beneficial for maintaining healthy blood levels of fats and glucose as well as keeping bowel movements regular. Oat bran may also help you lose weight. Talk to a health care provider before changing your diet and to learn more about the benefits of oat bran.

How Oat Bran Works

After you consume oat bran, this food combines with saliva and later with liquids found in the stomach. For example, 1 tablespoon or 15 grams of oat bran will absorb roughly 25 times its own mass in liquids from the stomach, which creates a sensation of satiety, explains the Processed Free America website. The resulting mass then passes into the intestines.

Reducing Blood Levels of Fats

According to a review of scientific research, foods rich in water-soluble fibers such as oat bran, oats and psyllium help reduce blood levels of total cholesterol and LDL cholesterol, Linda van Horn, Ph.D., indicates in an article published in the February 2008 issue of “Journal of the American Dietetic Association.” Thus, oat bran also helps prevent cardiovascular diseases. A 1/4-cup serving of oat bran contains 3.6 grams of fiber, or more than 10 percent of the recommended intake set by the Institute of Medicine.

Sample Diet

Some diets use the benefits of oat bran to eliminate excess pounds. If you want to add oat bran to your diet, do it slowly. MedlinePlus.com explains that adding fiber to your diet too quickly may cause stomach upset and lead to cramps and bloating. You can consume oat bran with yogurt, as porridge or baked in cookies or muffins.


Consult a nutritionist to find out optimal dosage of oat bran that may help you achieve optimal weight. Establish a daily physical activity routine as well. Oat bran does not replace and should not be used instead of any conventional medication or cholesterol-lowering drugs your doctor prescribes.

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