Is Oat Fiber Keto? Oat Fiber Alternatives

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Many people following a keto diet also seek low-carb alternatives for their favorite foods, including oat fiber. So, is oat fiber keto? Keep reading this post to find the answer and other information about oat fiber. 

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Oatmeal is often considered one of the healthiest options for breakfast, but for many people, it still needs to be clarified how it is obtained and how it differs from other cereals. In addition, some people need to find out if oats contain gluten or not, so what’s the truth about oats? Is it a healthy choice or not for a keto diet?

What Is Oat Fiber?

The husk of the oat kernel, which is removed when making oatmeal, is known as oat fiber. This husk is a fibrous substance that supplements any diet with a lot of fiber. 

Oat fiber is a great source of insoluble fiber derived from the outer layer of oats. In addition, it’s low in calories and carbs that can be added to many foods to help increase their fiber content without significantly changing their taste or texture.

Is Oat Fiber Keto?

Yes, oat fiber it’s a keto-friendly product that can be easily included in your meal plan and keto recipes.

It is an excellent alternative to high carb flours and can be used to thicken sauces, soups, and stews, as well as to make low-carb baked goods such as bread, muffins, and pancakes.

However, it’s important to differentiate oat fiber from oat flour, which is much higher in carbs and not considered keto-friendly.

is oat fiber keto friendly

Nutrition Facts For Oat Fiber

Oat fiber is a good source of dietary fiber, which is essential for a healthy digestive system. Here are the approximate nutrition facts for a 1-ounce (28-gram) serving of oat fiber:

  • Calories: 10
  • Total fat: 0g
  • Total carbohydrates: 6g
  • Dietary fiber: 6g
  • Protein: 0g
  • Net carbs: 0g

Benefits Of Eating Oat Fiber

  • Oat fiber contains soluble fiber, which helps reduce cholesterol absorption into the blood. Oat fiber has an average of 50% more soluble fiber than oatmeal, making it much more effective.
  • It creates a feeling of satiety.
  • Prevents constipation. So those who suffer from constipation can consume oat fiber to eliminate it and prevent it in the future.
  • Helps reduce the risk of diabetes.

Is Oat Fiber Gluten-Free?

Yes, oat fiber is generally considered a gluten-free product as it’s derived from the outer husk of the oat kernel. 

Oat fiber is made by processing the outer husks of oats and is free from gluten, making it a safe option for people with gluten intolerance or celiac disease.

However, if you have a gluten allergy or sensitivity, buy oat fiber products that are certified gluten-free and produced in a dedicated gluten-free facility.

Overall, oat fiber can be a safe and healthy addition to a gluten-free diet, but it’s essential to take precautions to avoid cross-contamination and ensure that you are consuming gluten-free oat fiber products.

How To Use Oat Fiber In Your Diet?

  • Add oat fiber to your smoothies: Add a tablespoon of oat fiber to your favorite keto smoothie recipe to increase the fiber content.
  • Use as a thickener: Oat fiber can be used as a thickener in soups, stews, and sauces.
  • Use in keto baking: Oat fiber can be added to baked goods such as pound cake, muffins, and pancakes to replace some of the flour in the recipe with oat fiber for best results.
  • Combine with Greek yogurt: You can mix oat fiber into your yogurt to increase the fiber content.
  • Use breading: Oat fiber can be used as a low carb alternative to breadcrumbs when breading chicken or fish.
  • Add oat fiber to your snacks: Add oat fiber to homemade granola or protein balls to increase the fiber content.

Effect on Blood Sugar Levels

Oat fiber has a very low glycemic index, which means that it has a minimal effect on blood sugar levels. This is because oat fiber is a type of insoluble fiber, which means that it is not broken down by the body’s digestive enzymes and does not get absorbed into the bloodstream.

Substitutes for Oat Fiber

If you are looking for a substitute for oat fiber, there are several options that you can consider depending on your dietary needs and preferences:

  • Psyllium husk: A type of soluble fiber that is similar in texture to oat fiber.
  • Coconut flour: This is a low-carb flour that is high in fiber and can be used in place of oat fiber in recipes.
  • Almond flour: This is another low-carb flour that can be used in place of oat fiber.
  • Ground flaxseed: This is a great source of fiber and healthy fats, and can be used as a substitute for oat fiber in recipes.
Substitutes for Oat Fiber

What Is Oatmeal?

Made from oats cooked in water or milk, oatmeal is a breakfast dish cooked on the stove until creamy and soft.

Hign in fiber, protein, and various vitamins, oatmeal it’s a nutritious option that can be easily customized with different toppings and flavorings.

Is Oatmeal Keto?

Traditional oatmeal is not keto-friendly because it is high in carbs(27 grams of net carbs per cup of oatmeal). Fortunately, there are low-carb versions of oatmeal made with alternative ingredients that can be used to make a keto-friendly version of oatmeal.

Nutrition Fact For Oatmeal (100g of oatmeal

  • Calories: 389
  • Water: 8%
  • Protein: 16.9 grams
  • Carbs: 66.3 grams
  • Sugar: 0 grams
  • Fiber: 10.6 grams
  • Fat: 6.9 grams

Oat Fiber Vs. Oatmeal

Oat flakes are whole grains, while oat fiber is the outer shell of cereal grains, the part removed in processing flour. As a result, oat fiber contains more protein, calcium, iron, phosphorus, magnesium, and zinc than oatmeal.


Ioana is a food and travel lover. Her greatest passion is developing mouthwatering recipes that are comforting, easy to make, and budget friendly! She firmly believes that cooking should be fun! About me...

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Hello! My name is Ioana Borcea, and I'm here to provide you with mouthwatering recipes. This blog is all about sharing my favorite tested easy to make, delicious low-carb & keto, nutrient-dense recipes.

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