Does Oat Milk Make You Poop?

In this brief article, we will answer the question, “does oat milk make you poop?”. We will also tell you the nutritional value of oat milk, and its various benefits and drawbacks on the digestive system. 

Does Oat Milk Make You Poop?

Yes, oat milk can make you poop. 

Oat milk is rich in fiber, which minimizes abdominal discomfort and helps you pass stool smoothly. The fiber in oat milk also soothes the symptoms of irritable bowel syndrome (IBS) and relieves constipation. According to American Association of Cereal Chemists (AACC), dietary fiber is defined as “the edible part of a plant or analogous carbohydrates that are resistant to digestion and absorption in the human small intestine with complete or partial fermentation in the large intestine. It includes polysaccharides, oligosaccharides, lignin, and associated plant substances. Dietary fibers promote beneficial physiological effects including laxation and/or blood cholesterol attenuation and/or blood glucose attenuation” (1).

Oat milk contains double the amount of dietary fiber as compared to cow’s milk. This makes it a superb choice for fortifying your diet with fiber and maintaining a healthy gut and digestive system.

Oat milk is produced by blending oats with water and straining the mixture to obtain a thick and creamy liquid. 

Oat milk is a nutritious and healthy alternative for those allergic to milk protein and those who are lactose intolerant, allergic to gluten, or suffering from celiac disease. 

Does Oat Milk Cause Diarrhea?

Yes. While oat milk is considered beneficial for relieving constipation and bowel discomfort, it can also cause diarrhea. Too much fiber can increase the speed at which food moves through the digestive tract, allowing too little time for some vitamins and minerals to be absorbed, and excess fiber intake can cause gas, bloating, and diarrhea, which can cause a loss of nutrients (3).

Consuming natural oat milk without additional sugar generally causes minimal diarrhea. However, drinking commercial oat milk with significant quantities of sugar is quite unhealthy, and combined with copious amounts of fiber, can result in more severe diarrhea. 

If your body isn’t accustomed to digesting large amounts of sugar and fiber, you might experience frequent episodes of diarrhea the first few times you have oat milk. However, as your digestive system gets used to the combination, these occurrences will decrease.

Another factor to consider is that every oat milk product isn’t gluten-free. So if these products are consumed by gluten-intolerant or gluten-insensitive people who have celiac disease, they will undoubtedly cause diarrhea.

Always check the label of the product to ensure that it is free of added sugars and gluten.

Does Oat Milk Cause Gas?

Yes, drinking oat milk can cause gas. 

This happens due to the improper breakdown of sugar and fiber in the large intestine that causes burping, stomach ache, and flatulence. 

Moreover, mixing oat milk with other ingredients such as granola can also cause gas. 

Oat milk contains beta-glucan soluble fiber and whole-grain carbohydrates. The latter absorbs excess water from the stool and forms a gel-like material that slows down digestive processes and causes stomach cramps and an upset stomach.

Does Oat Milk Relieve Constipation?

Yes, oat milk can relieve constipation. 

As we’ve discussed, oat milk contains rich amounts of dietary fiber that helps relieve symptoms of irritable bowel syndrome and constipation. 

For chronically constipated individuals, consuming oat milk daily can prove to be highly beneficial for relieving constipation. But as we’ve been highlighting, oat milk generally causes diarrhea and facilitates passing stool, so take it in moderation.

What Foods Can Help Clear Your Bowels?

Fibers help clear the bowel. These fibers are found in all types of peas and beans like lentils, split peas, pinto beans, black beans, kidney beans, garbanzo beans, and lima beans, as well as oats, barley, and some fruits and vegetables like apples, oranges, and carrots. Fiber from psyllium seed, an ingredient in some over-the-counter laxatives, is also in this group (3). The following foods can help clear the bowels if you are suffering from constipation or difficulty in passing stools.

  • Broccoli
  • Dark, leafy greens such as kale, spinach, and chard
  • Dairy products such as milk and yogurt (not cheese)
  • Raspberries
  • Fruits high in fiber content

What Is The Nutritional Composition Of Oat Milk?

Nutritional components including the presence of phenolic compounds, saponins, phytic acid, sterol and antioxidants. Oat beta-glucan are anti-cancerous, as they are reported to reduce compounds which are the causative agents of colon cancer with a significant reduction in blood cholesterol level blood pressure. However, it is a poor source of calcium (1). A single cup of oat milk contains:

  • 130 calories
  • 15 grams of carbohydrates
  • 2.5 grams of fat
  • zero grams of saturated fats
  • 2 grams of fiber
  • 4 grams of protein
  • 35 percent of your daily recommended allowance (DRA) for calcium
  • 25 percent of your recommended daily allowance for vitamin D

Is Oat Milk Healthier Than Regular Milk?

Yes. Unflavored oat milk has the highest number of calories and carbohydrates amongst all plant-based milk varieties. Most unsweetened oat milks, with no added oil, provide about 90 calories per 1 cup (8 oz) serving —fewer calories than whole and low-fat cow’s milk, and a little less than skim (fat-free) milk. Oat milk contains less saturated and total fat than whole and low-fat cow’s milk and a serving of oat milk has much less protein than cow’s milk. Oat milk also provides 2 g of fiber per serving compared to none in cow’s milk. Many of the commercially available oat milks are fortified with calcium, riboflavin, and vitamins A, D, and B12. The sodium content of oat milk, a nutrient that is overconsumed in the United States, is similar to cow’s milk (2). 

Even though the sugar in oat milk is natural, it is extremely high in carbohydrates, and similar to soy milk is a great source of riboflavin (vitamin B2) as compared to cow’s milk. However, milk is still considered as a wholesome complete food providing macro (fat, proteins, and carbohydrates) and micronutrients (calcium, selenium, riboflavin, vitamin B12, and pantothenic acid vitamin B5) in balanced proportions (1). 

Can You Gain Weight From Oat Milk?

Yes, you can gain weight if you’re drinking gallons of oat milk daily and adding it to almost everything. 

This is because commercial oat milk has a high caloric value due to added sugars, and is naturally high in fats as well. Besides, one potential disadvantage of consuming oat milk is that it contains more total carbohydrate per serving compared to cow’s milk. This may be a concern for individuals with diabetes who limit carbohydrate intake to help manage their blood glucose level (2). 


In this brief article, we will answer the question, “does oat milk make you poop?”. We also told you the nutritional value of oat milk and its various benefits and drawbacks on the digestive system. 

If you have any more questions or comments please let us know.


  1. Paul, Anna Aleena, et al. Milk Analog: Plant based alternatives to conventional milk, production, potential and health concerns. Crit rev food sci nutr, 2020, 60, 3005-3023.
  2. Cooper, Hannah, Daniela Rivero-Mendoza, and Wendy J. Dahl. Plant-Based Milks: Oat: FSHN20-52/FS419, 10/2020. EDIS 2020.5, 2020.
  3. Henley, Sherry, and Scottie Misner. Dietary fiber. Univ Arizona Coll Agr, 1999.

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