Grain
Oats
7/10 Strong evidence
Whole grain rich in soluble beta-glucan fiber and unique avenanthramide polyphenols with vascular and skin anti-inflammatory effects.
Active compounds
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Beta-glucan
Soluble fiber that binds cholesterol and feeds beneficial gut bacteria
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Avenanthramides
Polyphenols unique to oats; reduce skin inflammation and vascular oxidative stress
Helps with
Practical tips
- Preparation
- Choose rolled or steel-cut over instant; soak overnight for easier digestion
- Recommended amount
- 1/2 cup dry oats daily
- Absorption
- Colloidal oatmeal applied topically also reduces eczema and skin inflammation
- Cautions
- Cross-contamination with gluten common — choose certified gluten-free if celiac