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Does oat milk have fibre and which brands contain the most?

Does oat milk contain fibre?

Yes! Oat milk usually contains between 0.5g and 1.5g of fibre per 100ml. In comparison, cow’s milk contains no fibre. 

What type of fibre is in oat milk?

1️⃣ Dietary fibre - oats contain beta glucans, a soluble fibre which lowers cholesterol and regulates blood sugar

2️⃣ Prebiotic fibre - serves as food for beneficial gut bacteria, promoting digestive health. 

Fibre filled oats on a table next to a glass of oat milk

Which oat milk brands contain the most fibre?

  1. Overherd oat milk contains 1.5g of fibre / 100ml
  2. Alpro no sugars oat milk contains 1.2g of fibre / 100ml
  3. Alpro barista oat milk contains 1.0g of fibre / 100ml
  4. Jord oat milk contains 1.0g of fibre / 100ml
  5. Rude Health oat milk contains 0.9g of fibre / 100ml
  6. Oatly regular oat milk contains 0.8g of fibre / 100ml
  7. Oatly whole oat milk contains 0.8g of fibre  / 100ml
  8. Oatly barista oat milk contains 0.8g of fibre / 100ml
  9. Oatly light oat milk contains 0.8g of fibre / 100ml
  10. Califia Farms oat milk contains 0.8g of fibre  / 100ml
  11. Tesco oat milk contains 0.7g of fibre / 100ml
  12. Sainsburys oat milk contains 0.8g of fibre / 100ml
  13. Moma oat milk contains 0.5g of fibre / 100ml
  14. Asda oat milk contains 0.5g of fibre / 100ml
  15. Plenish oat milk contains 0.5g of fibre / 100ml
  16. Mighty oat milk contains 0.3g of fibre / 100ml

Is fibre in oat milk good? 

The simple answer is yes!

Given that most adults fall short of their daily fibre intake, the additional contribution from oat milk is certainly beneficial.

But why is fibre good?

1️⃣ Feeds gut bacteria - fibre helps maintain a healthy balance of gut microflora, which is great for digestive health.

2️⃣ Lowers cholesterol - soluble fibres like beta-glucan help lower LDL cholesterol, reducing the risk of heart disease.

3️⃣ Regulates blood sugar - fibre slows down the absorption of sugar in the blood reducing the risk of glucose spikes and diabetes.

How much fibre is in my oat milk?

If you can’t find your oat milk on the list above, simply refer to the nutritional label on the packaging.

Locate the section labelled "fibre" and find the content per 100ml. You can then adjust the value based on your serving size.

Which dairy alternative contains the most fibre?

Out of all plant milk varieties, oat milk contains the most fibre.

1️⃣ Oat milk contains between 0.5g and 1.5g of fibre per 100ml.

2️⃣ Soy milk contains between 0.4g and 0.5g of fibre per 100ml.

3️⃣ Almond milk contains between 0.2g and 0.5g of fibre per 100ml.

4️⃣ Coconut milk contains between 0g and 0.5g of fibre per 100ml.

5️⃣ Pea milk typically contains around 0.1g of fibre per 100ml.

How much fibre should you eat?

It’s recommended that adults consume 30g of fibre per day.

Most British adults consume just 20g per day making it a common shortfall in many diets.

When it comes to children, 2-5 year-olds need 15g per day day,  5-11 year-olds need 20g per day & 11-16 year-olds need 25g per day.

Prebiotics vs. probiotics

Probiotics are live bacteria that support gut health, while prebiotic fibres act as food for these beneficial bacteria.

They work together to maintain a healthy balance in the digestive system.

Oat milk contains prebiotic fibre, not probiotic.

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