Oatmeal is a versatile, nutritious breakfast. Each bowl packs impressive health benefits, from lowering cholesterol to stabilizing blood sugar and aiding with weight management. It’s a good source of slow-digesting complex carbohydrates, along with plant protein and gut-healthy fiber. For these reasons, oatmeal is often considered one of the healthiest breakfasts you can eat. And it’s good for your wallet, too. Oatmeal is made from oats, a nutritious whole grain, which gets de-husked and chopped, rolled or further processed. When mixed with hot water, oats become a porridge-like dish. It’s a simple breakfast full of nutrients. One serving or a half-cup of dry, rolled old-fashioned oats, which cooks into one cup of oatmeal, contains: 150 calories 5 grams protein 2 grams fat 27 grams carbohydrates 4 grams fiber Oatmeal also provides several vitamins and minerals. “It’s high in manganese, which is vital for metabolism and bone health, and it’s also great source of phosphorus and magnesium,” Julia Zumpano, a registered dietitian with the Cleveland Clinic’s Center for Human Nutrition, tells TODAY.com. You’ll get some iron and zinc, which supports healthy energy levels and immune function. Oats are rich in B vitamins, particularly B1 (thiamin) and B5 (pantothenic acid), says Zumpano. Oatmeal benefits Oatmeal is probably best known for its heart health benefits. “As a dietitian in preventive cardiology for 21 years, oatmeal has been such a staple in my practice,” says Zumpano. Oats have been clinically proven to reduce LDL “bad” cholesterol, which is a major factor in the development of cardiovascular disease, Sibylle Kranz, Ph.D., registered dietitian and spokesperson for The Obesity Society, tells TODAY.com. Oatmeal contains both soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. Oats stand out because they’re particularly rich special type of fiber called beta-glucan. “It binds to the bile in our gut, which is composed of cholesterol, therefore it can help with the excretion of bile and lower cholesterol,” Zumpano explains. The soluble fiber in oatmeal can slow down the release of food from the stomach into the small intestine, Kranz notes, which helps us feel fuller for longer. Because the fiber slows digestion, glucose from the carbohydrates in oats won’t be absorbed into the bloodstream as quickly, preventing blood sugar spikes, Kranz adds. Additionally, oats can help support a healthy gut microbiome. “Beta-glucan is a prebiotic, so it feeds the good bacteria in our gut,” says Zumpano. It’s no secret that oatmeal has digestive benefits, but can it help with constipation? Is oatmeal good for constipation? Constipation is generally defined as having three or fewer bowel movements in a week, per the Mayo Clinic. Stool may be hard, dry, or lumpy and feel difficult or painful to pass, says Zumpano. People can become constipated for many reasons, but food tends to play a large role. Fortunately, oatmeal can help prevent and relieve constipation, the experts note. So if you’re backed up, a bowl of oatmeal may be the best way to start your day. “We know soluble fiber helps soften stool and absorb water, softening stool and then the insoluble fiber adds bulk, aiding with regularity,” says Zumpano. Together, these two types of fiber in oats act like a scrub brush, clearing out our digestive tract and moving stool out. “Consuming oats can also help relieve constipation because it increases stool amount and weight, leading to more frequent need to defecate,” says Kranz. If you’re eating oatmeal for constipation, it’s important to consume enough fluids. “When you’re increasing your intake of fiber, it needs water to create that gel-like slippery softness that helps (stool) move through the digestive tract,” says Zumpano. Otherwise, eating a lot of fiber without enough water can create harder stools. “Fiber can be a double-edged sword because if you increase fiber too quickly without having enough fluids, it can actually worsen symptoms of constipation,” Zumpano adds. Is it healthy to eat oatmeal every day? “Oatmeal is absolutely healthy to eat every day,” says Zumpano. Eating one cup of oatmeal daily can support heart health, blood sugar regulation and, of course, healthy digestion. The beneficial bacteria that make up a healthy gut microbiome need enough food — aka, prebiotic fiber — to metabolize. “The best effects can be seen when soluble fiber is consumed on a regular basis, daily or at least every other day,” says Kranz. Compared to other high-fiber, constipation-fighting foods like prunes or beans, oatmeal may be easier to digest. As long as you stick to the recommended serving size, eating oatmeal every day shouldn’t cause any issues, the experts note. If you’re new to oatmeal, the experts suggest gradually adding it into your diet. “If you’re not used to eating a high-fiber breakfast, so you’re an egg person and all of a sudden you start eating oatmeal every day, your body may need time to get used to it,” says Zumpano. “Instead of jumping to one cup of cooked oats, start at half a cup, or even a quarter cup, then build up from there,” she adds. Alternatively, start eating oatmeal a few times a week before making it a daily habit. Healthiest types of oatmeal The healthiest oatmeal is made with plain oats and water or milk, the experts explain. The difference between steel cut, rolled and instant oats has to do with how the oat kernel is processed, Kranz explains. Steel cut oats are the least processed. The kernel is chopped up, which gives the oatmeal a chewy texture, but it takes much longer to cook, says Zumpano. Rolled or old-fashioned oats get steamed and flattened, which allows for a faster cooking time. Instant or quick oats are rolled oats that have been further chopped up, so they cook rapidly. Steel cut oats have the highest amount of fiber and slightly more protein, says Zumpano, but only by a gram or two. Otherwise, the nutritional differences between oat varieties are negligible, says Natalie Rizzo, dietitian and TODAY nutrition editor. The best type of oatmeal for you is the one you enjoy most, that fits into your schedule. However, the experts agree that one type of oatmeal stands out as the least healthy: flavored instant oatmeal packets with added sugars, sodium and artificial ingredients. Healthiest toppings for oatmeal Oatmeal is a vehicle for a variety of foods that add flavor and nutrients. Some of the healthiest toppings for oatmeal are nuts and seeds, which add protein and healthy fats, says Kranz. These include almonds, walnuts, chia seeds, and flax seeds. Fresh or frozen fruit always pairs well with oatmeal. Try mixing in nutrient-dense berries, chopped apples, or bananas. “I always try to add protein to oats. You can use almond milk or add a scoop of protein powder or Greek yogurt,” says Zumpano. When sweetening oatmeal, the experts recommend leaning on fruit first — dried fruit is a particularly good sugar substitute. Try dates, raisins or prunes for an extra fiber punch. Spices like vanilla, cinnamon, or cardamom can also enhance the flavor. “If you still feel like you need something sweet, I’d say add some honey or pure maple syrup,” says Zumpano. Oatmeal doesn’t have to be sweet, either. Try adding poached eggs, avocado or sautéed greens for a savory twist. This story first appeared on TODAY.com. More from TODAY: 9 anti-inflammatory fruits to boost health with antioxidants and fiber 11 nutrient-dense foods you should eat instead of taking supplements, according to a dietitian Do any supplements actually boost fertility? This 1 might be worth trying, expert says ...read more read less