Oat Bran Benefits + Side Effects

By Adriane Marie •  Updated: 08/03/22 •  11 min read


Energy: oat bran is good for / helps control blood sugar levels, healthy bowel function, prevent blood sugar spikes, provide relief for inflammatory bowel disease (IBD), relieve constipation, support healthy bowels

Longevity: oat bran is good for / helps combat chronic diseases, combat free radicals, detoxification, fight and prevent cancer, lower blood pressure, lower cholesterol levels, reduce inflammation, reduce the risk of heart disease

Appearance: oat bran is good for / helps aid weight loss

Oat bran is…


Water footprint: moderate, 2,536 liters of water used to produce 1 kilogram of oat groats / 304 gallons of water used to produce 1 pound of oat groats

Carbon footprint: low, 0.49 kg CO2e to produce 1 kilogram or 2.2 pounds of processed oat bran, a car driving equivalent of 1.25 miles or 2 kilometers

Destruction: low, no known significant damage to air, water, land, soil, forests, etc. as long as pesticides have not been used, be sure to buy Non-GMO/organic, as toxic, chemical pesticides contaminate air, water, soil, etc.,oats are especially valuable in sustainable crop rotation, help ensure sound cropping and soil conservation practice, an ideal low-input crop, encourages crop diversity to reduce soil erosion and control plant diseases, insects and weeds, reduce the need for herbicides,  don’t deplete underground water aquifers, oat by-products can help replace fossil fuels in power generation

Oat bran is…


Kills: none, oat bran production does not require any animals to be killed

Harms: none, oat bran production does not require any animals to be used

Indirectly kills or harms: none, no animals are indirectly killed or harmed from oat bran production as long as toxic chemicals have not been used, be sure to buy Non-GMO/organic, as pesticides harm and kill wildlife and ecosystems by contaminating soil, water, air and plants that animals eat

Oat bran is…


Health and safety: varies, overall, agriculture continues to be one of the most dangerous industries, farmworkers may be subject to dehydration, heat stroke, unprotected exposure to harmful, toxic chemicals and pesticides, unsafe machinery and clean drinking water may not always accessible

Living conditions: varies, laborers are often exploited, they may face tough working conditions including long hours in the sun and heat performing physically exhausting tasks, labor laws and rights may or may not be in place, even if worker protection exists, employer violations may go unreported, refugees and migrant workers are especially vulnerable to abuse and mistreatment, fearing consequences of job loss or deportation

Wages: varies, generally farmworkers earn meager wages, there are many cases of underpaid agricultural workers, wage theft and no overtime payment or benefits

Oat bran…

Where does most oat bran come from?

The world’s top oat bran exporting country is Germany, followed by USA, Spain, Netherlands, Canada, Poland China, Uganda, Italy and Pakistan. The world’s leading producer of oats is Russia, followed by Canada, Poland, Australia, Finland, The United States of America, Brazil, Spain, United Kingdom and Argentina. Overall oats are planted in more than 70 countries world wide.

Is oat bran nutritious?

Yes! Oat bran is high in fiber, protein, vitamins, minerals, and antioxidants.

oat bran is acidic.

acidic foods and alkaline diet to improve ph levels

Is oat bran alkaline or acidic? Oat bran is acidic. What is the pH level of oat bran? Oat bran has a 5.0 pH level once digested.

When you eat food, it is broken down to an ash residue that can be neutral, acidic or alkaline. Minerals such as potassium, calcium, magnesium, sodium, zinc, silver, copper and iron produce an alkaline ash; whereas sulfur, phosphorus, chlorine and iodine, which are found in meat, coffee, dairy and alcohol, leave an acid ash.

Going alkaline easier than ever with this: Acidic and Alkaline Foods List

oat bran is gluten free but often cross-contaminated with wheat which does contain gluten.

gluten free foods and what to eat on a gluten free diet

Is oat bran gluten free? Yes, oat bran is gluten free but often cross-contaminated with wheat which does contain gluten.

While celiac disease may not be as rampant as many marketing trends lead us to believe, you may have a gluten sensitivity…

Celiac and gluten sensitivity symptoms are similar and may include: recurring abdominal pain, chronic diarrhea, constipation, tingling, numbness in hands and feet, chronic fatigue, joint pain, unexplained infertility and low bone density (osteopenia or osteoporosis).

There are hundreds of potential symptoms, many of which are also symptoms of other conditions.

Going gluten-free easier than ever with this: Gluten and Gluten Free Foods List

oat bran is not a common food allergen but is often cross-contaminated with wheat.

the most common food allergens include milk, wheat, soy, fish, tree nuts, peanuts, eggs and crustaceans

Is oat bran a common food allergen? No, oat bran is not a common food allergen but is often cross-contaminated with wheat, which is a common food allergen. Many people experience allergic reactions to oats if they are contaminated with wheat.

A group of the eight major allergenic foods is often referred to as the Big-8 and includes milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans. 

These foods account for about 90% of all food allergies in the United States.

Severe food allergies can be life threatening. Following ingestion of a food allergen, a person with food allergies can experience a severe, life-threatening allergic reaction called anaphylaxis. 

Persons may still be allergic to and have serious reactions to foods other than the eight foods identified by the law.

Be aware of common dietary restrictions and food allergens with this: The Big 8 Most Common Food Allergens List

oat bran has a moderate water footprint.

water footprints of food and products

Does oat bran have a high or low water footprint? Oat bran has a relatively moderate water footprint compared to other foods.

What is the water footprint of oat bran? It takes 2,536 liters of water to produce 1 kilogram of oat groats / 304 gallons of water to produce 1 pound of oat groats.

Did you know that water is a finite, non-renewable resource?

We must do what we can to conserve fresh water and a major way to reduce needless water consumption is to change the way we eat. That’s not to say we need to reduce our water intake….quite the opposite. It’s important for our health to drink lots of water and eat foods that hydrate. The kind of water conservation we’re talking about here is behind the scenes.

How much water does it take to produce an apple? A serving of rice? A steak dinner?

We need to be aware of something referred to as a “water footprint”. That is, the amount of fresh water utilized in the production or supply of goods we consume. As it turns out it takes significantly more water to yield foods that come from animals than foods that come from plants. Imagine how much water a cow needs to consume to generate a piece of beef. Not only how much water a single cow drinks, rather all the water that went into producing the crops that the cow ate.

Find out how much water your food consumes with this: Water Footprints of Foods and Ingredients List

oat bran has a low carbon footprint.

carbon footprints of food and food emissions

Does oat bran have a high or low carbon footprint? Oat bran has a relatively low carbon footprint compared to other foods.

What is the carbon footprint of oat bran? It takes around 0.49 kg CO2e to produce 1 kilogram or 2.2 pounds of processed oat bran, a car driving equivalent of 1.25 miles or 2 kilometers, a relatively low carbon footprint.

Food not only has a water footprint but also a carbon footprint, known as CO2e, which stands for carbon dioxide equivalent. Since carbon measurements are a bit more difficult to comprehend, it is common to equate CO2e to the distance which a car drives in miles or kilometers.

When calculating product emissions, some factors that may be included are… farm equipment, animal feed production, hothouses (greenhouses), food processing, packaging, transport, refrigeration, freezing, package waste, and more.

There are a number of steps that can be taken to reduce energy output. According to Oxford Martin School researchers, if the world went vegan, eliminating animal-derived products, it could reduce greenhouse gas emissions by two thirds and avoid climate damages of $1.5 trillion.

But that’s not all!

It’s best to keep the following in mind when grocery shopping:

Find out how much carbon your food emits with this: Carbon Footprints of Foods and Ingredients List

oat bran is sustainable.

sustainable shopping, for eco friendly brands and products good for the environment

Overall, is oat bran eco friendly? Is oat bran sustainable?

Oat bran production is relatively sustainable since there is no known significant damage to air, water, land, soil, forests, etc. as long as pesticides have not been used. Be sure to buy non GMO/organic, as toxic, chemical pesticides contaminate air, water, soil, etc. when using regenerative practices.

A 2018 Oxford University study – which is the most comprehensive analysis to date of the damage farming does to the planet – found that ‘avoiding meat and dairy is the single biggest way to reduce your impact on Earth’ as animal farming provides just 18% of calories but takes up 83% of our farmland.

Consuming animal products and byproducts is not environmentally friendly and is one of the worst things for the Earth. Not only is meat production wasteful, it causes enormous amounts of pollution. The industry is one of the biggest causes of climate change.

A 2010 United Nations report said that a global shift towards a vegan diet is vital to save the world the worst impacts of climate change.

oat bran is vegan.

vegan food to eat on a vegan diet

Is oat bran vegan? Yes, oat bran is vegan. Oat bran is made from oats, a cereal grain, and not an animal product or byproduct, therefore making it a vegan food. 

According to Sentient Media, “more than 200 million land animals are killed for food around the world every day. Including wild-caught and farmed fishes, we get a total closer to 3 billion animals killed daily.”

Animals of factory farms and the livestock industry are suffering. They live in horrific conditions that often include confinement, physical abuse and unnatural environments…so much so that they need to receive antibiotics to keep from getting ill or spreading disease. They’re also injected with growth hormones to become fatter faster and live short lives, being slaughtered as soon as they finish growing and are killed prematurely, well before their natural lifespan.

Because we cannot see for ourselves how these animals live and what they endure does not mean it isn’t happening. The meat, poultry and dairy industries do everything they can to distance us from knowing how our food comes to be in order to keep us in the dark about what we support each time we buy animal derived products and byproducts.

Go vegan for animals!

It’s the best way to help animals and it’s not as difficult as you may think. Speak for animals with your actions, for they cannot speak at all.

Going vegan is easier than ever, at a glance with this: Vegan and Non Vegan Foods List

oat bran is a product that may or may not have labor issues.

labor rights, human rights and workers rights issues

Is oat bran a product with laborer concerns? At this time there have been no major concerns with oat production but that doesn’t mean it isn’t happening! It’s important to stay aware of human rights concerns and worker exploitation that may be associated with specific brands.

Did you know the single largest employer in the world is agriculture? The labor involved behind each and every product cannot go unrecognized. 

Sadly, many labor concerns exist around the world in both developed and developing countries. We must be vigilant to ensure what we buy is not contributing to industries that are unfair to their valuable workers. Some known problems include workplace health and safety, child labor, gender inequality, inadequate pay, wage theft and exploitation. Workers can even experience harassment, humiliation and violence and unfair employers often fail to provide laborers with access to shade, drinking water, restrooms and breaks. Consequently, laborers can face nausea, dizziness, heat exhaustion, dehydration and heat stroke -the leading cause of farmworker death! 

Such mistreatment is like modern day slavery. Workers are often afraid to report issues because they fear it will result in losing their jobs or deportation. 

Fair trade organizations fight to ensure better social, environmental and economic standards. 

We can improve people’s lives with foods we eat every day simply by buying products that are certified fair trade. 


Oat bran, raw – FoodData Central

Adriane Marie

Hi, I'm Adriane, creator of HEALabel! I organize info for you to comprehensively see how purchases impact health, environment, animals and laborers. Stay aware because you care! Subscribe below to get my weekly newsletter with tips, new info and other ethical consumer insight.

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