How Porridge could be contributing to Chronic Fatigue and more!
This article covers
Why we say ‘no to porridge’
Our Experience
Are Oats Always The Problem?
What Happens Digestively?
Can You Reduce The Phytic Acid?
Questions Worth Asking Yourself
Symptoms Oats Can Cause
Beyond Breakfast
Article Updated: June 2026
My views on porridge and oats have evolved over the years. While I still find oats problematic for some people, particularly those experiencing fatigue, constipation, digestive issues or blood sugar instability, I now don’t believe they are problematic for everyone.
This article explores some of the reasons oats may contribute to various symptoms, alongside some of the questions worth asking if oats are a regular part of your diet.
Why no Porridge?
Yes, I know. A warm bowl of porridge on a cold winter morning feels wholesome, comforting and healthy.
Yet over the years I've repeatedly seen oats contribute to symptoms such as fatigue, bloating, constipation, headaches, inflammation and stubborn weight gain in some individuals.
That doesn't mean oats are problematic for everyone.
But if you're struggling with ongoing symptoms and eating porridge every day, it may be worth asking whether it's helping or hindering your health.
Our Experience
Why We Started Questioning Oats
When our daughter was around three years old, we noticed her teeth gradually becoming grey and almost translucent. After researching how oats are digested and the effect phytic acid can have on mineral absorption, we decided to remove oats from her diet.
Within a few weeks her teeth gradually regained their normal colour and strength.
For me it would trigger Hashimoto’s Disease, an autoimmune condition, with an array of unwanted symptoms, but avoiding oats would let me live like I didn’t have the susceptibility in the first place.
Since then, I've seen similar patterns repeatedly in clinical practice. Clients struggling with bloating, constipation, fatigue, headaches, inflammation and stubborn weight often improve when oats are removed.
Are Oats Always The Problem?
not necessarily
Interestingly, our tolerance to foods can change over time. Whilst oats used to trigger symptoms for me, since entering perimenopause I actually tolerate them far better than I did previously.
This highlights an important point: nutrition is highly individual. A food can contain beneficial nutrients and still not suit someone's digestion, blood sugar regulation, nutrient absorption or immune system.
It's one of the reasons food sensitivities can be so confusing — a food that's healthy for one person isn't always healthy for another.
The important question isn't whether oats are healthy on paper.
The question is: Are oats healthy for YOU?
If you're unsure whether oats or other foods could be contributing to your symptoms, learn more about the Allergy Scan →
Potential Benefits of Oats
Oats contain several nutrients that can make them a useful food for some people:
✓ Soluble fibre (beta-glucans) which may support cholesterol levels
✓ Slow-release carbohydrates that can provide sustained energy for some individuals
✓ Magnesium, manganese and B vitamins
✓ Prebiotic fibres that may support beneficial gut bacteria
✓ Can be a useful breakfast option for people who tolerate grains well
What Happens Digestively?
What is phytic acid?
Grains, seeds, nuts, beans and legumes all store phosphorus as phytic acid. Phytic acid then binds to a mineral within the seed where it is then known as a phytate.
Phytates cause issues with absorption, often known as the anti-nutrient, aka the mineral blocker!
‘Oats contain Phytic Acid, which may reduce absorption of vital minerals in susceptible individuals.’
- Laura J Humphreys
Can You Reduce The Phytic Acid?
the answer is yes - soak your oats!
Soaking your oats for 7-15 hours, or overnight at room temperature (not in the fridge) stimulates a fermentation process, allowing the natural enzymes and other helpful organisms to neutralise a large portion of the phytic acid within the grain.
However, it doesn't always solve the problem
Even when soaked, some people continue to experience symptoms.
For some, the issue may relate to fibre content, digestive capacity, blood sugar response, food sensitivities or overall gut health rather than phytic acid alone.
Questions Worth Asking Yourself
If porridge or oats are part of your daily routine, consider:
☐ Do you feel tired shortly after eating them?
☐ Are you struggling with chronic fatigue or low energy?
☐ Do you experience bloating after breakfast?
☐ Are you prone to constipation?
☐ Do you experience blood sugar crashes or cravings later in the day?
☐ Do your teeth feel sensitive, achy or appear duller after regularly eating oats?
☐ Have you been told you're low in iron despite eating red meat and dark leafy greens weekly?
☐ Do you have more energy and feel better when you reduce or remove oats?
If you've ticked several of these boxes, try removing oats for 2–4 weeks and monitor your symptoms.
Typical Symptoms
I Commonly See clients with
Fatigue
Brain fog
Bloating
Constipation
Iron deficiency
Headaches
Weight that's difficult to lose
Inflammation
Joint pain
Poor recovery
Looking Beyond Your Breakfast
If you're experiencing fatigue, low energy, digestive symptoms, brain fog or unexplained health concerns, breakfast may only be one piece of the puzzle.
Symptoms can be influenced by digestive function, blood sugar regulation, nutritional deficiencies, stress, hormonal changes and many other underlying factors.
My Health Assessment combines Biofeedback scanning, frequency balancing and personalised nutritional guidance to help uncover what's driving your symptoms and identify where to focus first.
Appointments are available online worldwide and in person in Scotland.
