Benefits of eating oats

Most of the grains we eat nowadays are refined, processed, or blended with additives to make them sweeter, softer, last longer... and so on. That’s why we’re all about going au naturel. The real beauty of wholegrain oats is that they taste good just the way they are – of course, there’s nothing stopping you from adding a drizzle of honey, or a smattering of fruit. It’s up to you!

What we eat has an impact on our mood and wellbeing, and with oats you can expect a boost. Full of the good stuff, the health benefits from oats can, in turn, benefit how we feel.

These benefits are packed into our range to bring you a host of health advantages without any effort needed on your part. Let’s get clued-up on all things wonderful about the wholegrain oat.

Good for gut health

Gut health is a hot topic at the moment, and rightly so. We’re learning more and more about the role our gut can play in our overall health. For starters, our gut and the microbes that call it home (our microbiome) are known to influence our immune system, our skin, our brain and mood, and even our body weight. So, a gut in poor shape can cause more problems than just bloating or indigestion!

Oats are one of the foods that can help keep our gut happy. They’re high in gentle fibre, which not only helps us stay regular, but also ‘feeds’ the friendly bacteria in the gut. These bacteria then make a substance called butyrate, which helps keep the gut lining healthy. Oats are a great way to simply add extra balance into your diet and are a good alternative to wheat-based products such as cereals and breads, as wheat can trigger digestive problems for some.

Good for healthy digestion

The latest guidelines* recommend most adults try to eat 30g of fibre a day (but most adults eat only 18g on average). A diet rich in fibre has been proven to reduce the risk of heart disease, stroke, type 2 diabetes and bowel cancer – pretty impressive with just 30g a day. Whether you choose an oatcake with lunch, a Nairn’s Gluten Free Oat Biscuit Break with a cuppa, or grab a bag of Snackers on the way to the gym, you’ll be adding vital fibre to your diet with very little effort. Upping your fibre intake is easier than you’d think.


Recommended daily fibre intake

2-5 year olds: 15g

5-11 year olds: 20g

11-16 year olds: 25g

Adults: 30g


As well as helping you feel full, soluble and insoluble fibre also helps maintain a healthy digestion and helps to keep you regular.

“Fibre can help to keep our bowels healthy and can help us to feel full, which means we are less likely to eat too much.”

NHS Livewell website, 28.11.14

The good news is over 95% of Nairn’s product range are high in fibre and can help increase your fibre intake. When you’re well on to achieving your recommended amount, your body will feel better and your mood better in turn.

A source of key nutrients

We’re picky about our oats, and source the best wholegrain oats that we can find – they’re rich in vitamins and minerals, especially vitamin B and E, iron and magnesium. Magnesium and vitamin B are both important for strong nerves. Oats also aid concentration levels and promote a sound night’s sleep by helping melatonin to reach your brain – so you’ll wake up refreshed and ready to take on another day. 

Oats typically contain the following vitamins and minerals:

Vitamin B1 (Thiamin)

Vitamin B1 contributes to energy-yielding metabolism – our cells’ ability to make energy from our food. It also supports the function of our heart, nervous system and psychological function, including mood and mental health.

Vitamin B6

Vitamin B6 also supports energy-yielding metabolism, the nervous system and psychological function. In addition, it plays a role in our immune system and hormone balance and, together with vitamin B12 and folate, helps to build red blood cells that carry oxygen around our body – an all-rounder when it comes to living well. 

Folate (folic acid)

Folate is also part of the B vitamin family. It helps to build healthy blood, contributes to normal psychological function (including mood), and supports a healthy immune system. Folate is particularly important in pregnancy, as low levels of folate during pregnancy are associated with neural tube defects in the developing foetus. It also key in cell division, which is vital for growth and repair, as well as for reproduction.


Iron is part of haemoglobin, a protein inside our red blood cells that carries oxygen to all our tissues. Like folate, iron is also essential for a healthy immune system and cell division. It also has role to play in cognitive function – which includes memory, reasoning and learning ability. 


Magnesium has many vital roles! Like calcium, it’s important for strong bones and teeth. It also works with calcium to help with muscle function (the muscles’ ability to contract and relax), and to support the nervous system. Like some of the B vitamins, it supports energy- yielding metabolism and healthy psychological function, and it also helps to build proteins in the body, which are vital for growth and repair. In short, you’ll want to make sure magnesium is making an appearance in your diet.


Zinc is probably best known for its role in the immune system. It is also important in vision, bone strength, cognitive function, healthy hair, skin and nails, healthy testosterone levels and is needed to support our body’s ability to break down and use the carbohydrates, fats and proteins in our food.


Manganese is a mineral we need in only tiny amounts, but it’s no less important. It supports bone strength, and the health of our connective tissue – which includes skin, tendons and ligaments (that hold our muscles and bones together). Manganese also has antioxidant activity, helping to protect our cells from damage. And, like many other nutrients, it plays a role in energy-yielding metabolism. 


Phosphorus is best known for helping with bone health. In fact, it’s just as important as calcium for our bones and teeth! It’s also crucial for energy production – our body’s energy molecule, ATP (adenosine triphosphate), is made using phosphorus. And it’s an essential part of our cell membranes, allowing substances to get in and out of our cells as needed.

Independent analysis shows a typical 100g portion of our oats contains the following:

Typical Values Per 100g
Iron 4.53mg
Magnesium 110mg
Manganese 4.06mg
Phosphorus 375mg
Zinc 2.26mg
Vitamin B6 (as Pyridoxine) 68.2μg
Total Folates (Folic Acid) 6.70μg
Vitamin B1 (as Thiamine Hydrochloride)     



Lower cholesterol

Scientists know the sticky wonder stuff in oats as beta-glucans – a type of soluble fibre which has been proven to help lower cholesterol. Oats heart your heart.

Gluten free

All oats are naturally gluten free, but can become contaminated by other grains during growing and milling. If you’re coeliac or following a gluten free diet for medical reasons and need the added reassurance of purity, our dedicated gluten free range is produced under the most careful conditions. Every batch is independently tested to ELISA standards before it reaches the supermarket shelves, so you can trust that no other grains contaminated the oats at any stage of the growing, milling or production process. 

If you do not have to eat gluten free for medical reasons and are simply looking to reduce your wheat intake, our oatcakes, crackers and flatbreads are a delicious alternative to bread. 

Naturally energising

Wholegrains are a rich source of fibre, vitamins and minerals – oats are high in soluble fibre and also naturally contain manganese**, phosphorus**, magnesium, zinc, iron, folate, vitamin B6 and thiamine.

Our oatcakes contain nutrients** that contribute to normal energy-yielding metabolism. Or, in other words, they contain nutrients, which help to efficiently transform the carbohydrates in our food into usable energy*.  

This is all part of helping you get the energy you need to be able to make the most of your day. Food is our fuel, but also our fun and with our products you can get creative and enjoy something new.      

*Commission Regulation (EU) No 432/2012 on the list of established health claims permitted on foods.

This is a wheat-free zone

All Nairn’s products are made with oats, not wheat. So, if you have a wheat allergy or intolerance, then our savoury range makes a tasty and wholesome alternative to bread.  

We all eat too much wheat in the Western diet (think bread, pasta, biscuits and cakes) and it’s important to keep things varied and balanced. But dropping some of the wheat doesn’t have to be boring, for some really simple yet tasty alternatives, try oatcakes with your soup instead of bread, or top a Nairn's Gluten Free Flatbread with your favourite sandwich filling. You could even just ditch your usual sweet biscuits in favour of our oat biscuits or biscuit breaks – it’s that easy. Feeling inspired to make a change? Find out more here.



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