Quick Answer
Eating raw oats occasionally is safe for most healthy people. However, it’s not recommended to eat raw oats often, as they contain compounds that may cause digestive issues in some. Cooking helps break down these compounds. Children and people with weakened immune systems should avoid raw oats due to the risk of foodborne illness.
Can You Eat Raw Oats?
Oats are whole grains that are commonly eaten as oatmeal or porridge, a cooked cereal made by boiling oats in liquid. However, oats can also be eaten raw. Still, there are some concerns regarding the safety and nutritional value of raw oats compared to cooked oats.
Nutritional Differences Between Raw and Cooked Oats
Both raw and cooked oats are highly nutritious. They provide fiber, antioxidants, protein, vitamins, and minerals like manganese, phosphorus, magnesium, copper and zinc (1, 2).
However, some nutrients are more available for absorption after cooking.
The starch in raw oats is not gelatinized. This means your body cannot digest it as easily as cooked, gelatinized starch (3).
One study found that gelatinization increased starch digestion from 47% to 65% and protein digestion from 43% to 69% (4).
Another study discovered that cooking increased starch absorption in oats by 67% compared to raw oats. Protein absorbability also increased by 9% with cooking (5).
Furthermore, the antioxidant avenanthramides in oats are partly released from their bound form during cooking, making them more absorbable in your body (6).
Beta-glucan, the soluble fiber found in oats, also becomes more available for digestion when oats are cooked. This fiber has many health benefits, including improved cholesterol, blood sugar levels and satiety (7, 8).
Overall, cooking makes more nutrients in oats available for your body to absorb.
Digestive Issues
The main concern with eating raw oats is digestibility.
Oats contain anti-nutrients like saponins, protease inhibitors, phytic acid and tannins that can irritate your stomach or intestines when eaten raw (9, 10).
Cooking destroys most of these compounds, making oats easier on your digestive system (9).
With raw oats, your body may only be able to digest about 50–55% of the starch, protein and fat (4, 11).
On the other hand, cooked oats see starch digestion rates around 65–70%, protein digestion rates near 90% and almost complete fat digestion (4, 5).
Cook oats fully to decrease their antinutrient content and improve digestibility.
Gluten Intolerance
Those with celiac disease or gluten intolerance should avoid raw oats.
Oats do not contain gluten, a protein found in wheat, barley and rye that triggers an autoimmune reaction in susceptible individuals.
However, oats are often cross-contaminated with gluten-containing grains during growing, harvesting, transport or processing. Contamination levels vary by brand (12).
Eating raw oats increases your risk of gluten exposure. Only oats labeled gluten-free are considered safe for a gluten-free diet. These oats are processed to remove gluten contamination (13).
All oats should be cooked before eating to minimize gluten exposure from cross-contamination, even if labeled gluten-free (14).
Foodborne Illness
Eating raw oats comes with a risk of foodborne illness.
Oats may contain Salmonella, E. coli and other dangerous bacteria linked to food poisoning (15).
Unlike cooking, soaking oats in water does not kill bacteria. Soaked, raw oats have been linked to multiple Salmonella outbreaks (16, 17).
To minimize your risk of foodborne illness, it’s important to fully cook oats and avoid eating raw oats often.
Who Should Avoid Raw Oats
While occasional raw oat consumption is likely safe for most healthy individuals, some groups should avoid raw oats altogether.
At-Risk Groups
– Infants and young children
– Older adults
– Pregnant women
– Anyone with a compromised immune system or chronic illness
These populations are at a greater risk of infection from pathogens in raw oats like E. coli and Salmonella (18).
Individuals With Digestive Issues
Those with inflammatory bowel disease (IBD), Irritable bowel syndrome (IBS), gastric ulcers or a history of gastrointestinal surgery should also avoid raw oats (19).
The compounds in raw oats that irritate the digestive tract can worsen these conditions.
People With Celiac Disease or Gluten Intolerance
Anyone avoiding gluten should not eat uncooked oats to limit gluten exposure from cross-contamination (14).
Safety Precautions When Eating Raw Oats
While raw oats come with some concerns, eating them occasionally is likely safe for most people if proper precautions are taken.
Here are some tips for safely adding raw oats to your diet:
– Stick to raw oats only on occasion, ideally 1–2 times per week maximum.
– Source raw oats from a reputable supplier that tests for pathogens.
– Rinse raw oats under running water before eating.
– Limit portion to 1⁄4–1⁄2 cup (20–40 grams) at a time.
– Chew raw oats very thoroughly to aid digestion.
– Drink plenty of liquids when eating raw oats to ease digestion.
– Listen to your body. Reduce intake or stop raw oats if you experience digestive discomfort.
– Avoid all raw grains if pregnant, immunocompromised or having digestive issues.
– Do not give raw oats to infants or young children.
Following these precautions will help minimize any risks and side effects.
How to Safely Add Raw Oats to Your Diet
Here are some ways to incorporate raw oats into a healthy, balanced diet:
– Add 1–2 tablespoons (7–14 grams) raw oats on top of yogurt or fruit.
– Sprinkle raw oats over a fruit and nut trail mix.
– Make homemade granola bars with 1⁄4 cup (20 grams) raw oats.
– Use 1 tablespoon (7 grams) raw oats in smoothies.
– Mix a few raw oats into cookie dough.
– Bake raw oats into energy bites or no-bake desserts.
– Use raw oat flour for up to 1⁄4 of the flour in baked goods like muffins.
When consuming raw oats, pair them with a source of fat or protein to slow digestion and help mitigate digestive issues. Some examples include Greek yogurt, nut butter, chia seeds, hemp seeds or milk.
Drinking a large glass of water when eating raw oats can also help ease digestion.
Benefits of Eating Cooked Oats
While raw oats offer some nutritional value, cooking your oats unlocks many additional benefits. Here’s why you may want to enjoy your oats cooked:
– Improved digestibility and nutrient absorption
– Destruction of antinutrients that can irritate the digestive tract
– Increased soluble fiber and antioxidant availability
– Lower risk of exposure to gluten and pathogenic bacteria
– Wider variety of flavors and recipes
Cooked oats provide the best nutrition and are easiest to eat regularly as part of a healthy diet. They can be enjoyed hot or soaked overnight for eating cold in bircher muesli.
Some ways to enjoy cooked oats include:
– Oatmeal – Oats cooked with water or milk
– Overnight oats – Oats soaked in milk overnight in the fridge
– Porridge – Oats cooked in liquid to a creamy, thick consistency
– Steel-cut oats – Whole oat groats cut into pieces and cooked
– Baked oatmeal – Oatmeal baked with eggs, flavorings and toppings
Be sure to cook all types of oats thoroughly until soft and creamy. This improves their digestibility and reduces antinutrients.
Risks of Eating Too Many Raw Oats
While the occasional serving of raw oats is likely fine for most healthy adults, eating too many may cause issues.
Potential risks and side effects of eating raw oats often include:
Digestive Problems
– Bloating
– Gas
– Constipation
– Abdominal pain
– Nausea
Nutritional Deficiencies
– Due to poor nutrient absorption
Contamination
– Increased risk of exposure to bacteria, mold and gluten
The main concern is digestive troubles caused by the compounds in raw oats that make them difficult to digest. Gas, bloating, constipation and stomach pain are commonly reported.
Side effects are most likely to occur when raw oats are eaten frequently or in large portions exceeding 1⁄4–1⁄2 cup (20–40 grams) at a time.
Those with digestive disorders like IBS or IBD tend to be most susceptible. If you experience any persistent digestive problems after eating raw oats, stop consuming them.
Additionally, eating raw oats often increases your risk of contamination with bacteria or trace gluten. Make sure to take proper precautions.
Raw Oat Groats vs Steel-Cut Oats
Both oat groats and steel-cut oats are forms of raw oats.
Oat groats are the whole, unprocessed kernel of the oat grain. Meanwhile, steel-cut oats are oat groats that have been chopped into smaller pieces.
Both provide similar nutrition, but steel-cut oats have more surface area for cooking, allowing them to soften up faster. This makes them easier to digest.
One study found steel-cut oats reduced blood sugar and appetite more than regular oats (20). Researchers attributed this to their lower glycemic index, meaning they digest and release sugar more slowly.
Steel-cut oats take about 15 minutes to cook, whereas oat groats can take up to 50 minutes. Therefore, steel-cut oats may be preferable for many people as a gentler intro to raw oats.
However, all raw oats should be soaked or cooked before eating when possible.
Are Oat Groats Healthy?
Oat groats offer many nutrients and health benefits, but they should be soaked or cooked before eating. Here’s how oat groats can impact your health:
Benefits
– Rich in vitamins, minerals and antioxidants
– Great source of soluble fiber to lower cholesterol and blood sugar
– Contains protein and plant-based fatty acids
– Low glycemic index helps control blood sugar
– Increase feelings of fullness and support weight control
– Provide prebiotics to feed good gut bacteria
Downsides
– May irritate digestive system if eaten raw
– Raw groats contain antinutrients that limit nutrient absorption
– Higher risk of contamination with bacteria, mold or gluten
– Require lengthy cooking time if not soaked before cooking
Overall, oat groats are very healthy. However, soaking for several hours before cooking, or blending into oat flour may make their nutrients more accessible.
Looking for the health perks of oat groats but without the long prep time? Consider steel-cut oats or old-fashioned rolled oats instead.
Precautions for Infants and Young Children
Infants and young children should not be given raw oats. Their developing digestive system is more sensitive to antinutrients.
Raw oats also pose a higher risk of contamination with dangerous bacteria. Salmonella from raw oats hospitalized multiple young children in Scotland (16).
Cooking destroys bacteria and antinutrients, making oats safe and digestible for little ones.
The American Academy of Pediatrics recommends introducing oats and other solid foods around 6 months of age once signs of readiness are shown (21).
Here are some tips for giving your infant or toddler oats safely:
– Only serve cooked oats. Avoid all raw grains.
– Start with single grain infant oatmeal or thin porridge.
– Mix with breastmilk, formula or water.
– Gradually thicken texture as they transition to solid foods.
– Limit to 1–2 servings per day as one of many complementary foods.
Consult your pediatrician if you have any concerns about introducing oats or other foods to your little one’s diet.
Are Raw Oats Safe During Pregnancy?
Pregnant women are also advised to avoid raw oats. Those who are pregnant have a greater risk of foodborne illness from bacteria like Listeria and Salmonella that can cause complications.
One study in Scotland linked eating raw oats during pregnancy to increased Salmonella infections (18).
Raw oats may also be more difficult to digest during pregnancy thanks to elevated progesterone slowing digestion. The compounds in raw oats that irritate the digestive tract should be avoided.
However, cooked oats are a great choice during pregnancy. They contain many nutrients important for you and your baby like fiber, protein, iron, folate and more (22).
Enjoy cooked oatmeal, muesli, granola bars, porridge or baked goods made with oat flour frequently throughout pregnancy. Just be sure to avoid all raw or undercooked oats.
Can Dogs Eat Raw Oats?
It’s fine for dogs to eat raw oats on occasion. Their digestive systems are better equipped to handle raw grains than humans.
In fact, raw oats with warm water is a traditional remedy for dog diarrhea or vomiting.
However, raw oats should not make up a large part of your dog’s diet. Too much fiber from raw grains may irritate your dog’s stomach.
It’s also smart to take the same safety precautions as you would with raw oats for humans. This includes:
– Purchasing raw oats from a supplier that tests for pathogens and toxins
– Serving raw oats only on occasion, not daily
– Limiting portion to 1–2 tablespoons for small dogs and 1⁄4 cup for large dogs
– Supervising your dog as they eat to make sure they chew thoroughly
Additionally, prioritize cooked oats over raw when adding oats to your dog’s diet, especially if they have a sensitive stomach.
Some healthy ways to serve cooked oats to dogs include:
– Oatmeal – Cooked with water or bone broth
– DIY dog biscuits – With oat flour
– Toppings mixed into food – Such as oat bran or oatmeal
Ask your veterinarian for advice on incorporating oats into your dog’s diet if needed. They can provide portion recommendations based on your dog’s health, weight and life stage.
The Bottom Line
Eating raw oats occasionally is likely safe for most healthy people. However, you should take certain precautions and avoid raw oats if you have digestive issues or a compromised immune system.
Cooking oats makes them easier to digest and lowers the risk of adverse effects. Both cooked and raw oats can be part of a healthy diet if consumed mindfully.
Include raw oats in your diet sparingly. Prioritize properly cooked oatmeal and other recipes made with oat flour to get the most health benefits from this nutritious grain.
