Is porridge good for you? Health benefits of oats explained

Porridge has had a hard time in the press in recent years. Despite being recommended by nutritionists as a healthy start to your day, it's been the topic of debate on social media and some types are even listed in the UK government's advertising restrictions for high fat, sugar and salt (HFSS, external) 'junk' foods.

So, does that mean it's good or bad for us? A review of recent scientific research, external, describing oats as "one of the most promising functional foods of the future", would suggest it's great for us.

Growing evidence links them with a lower risk of heart disease, inflammation and type 2 diabetes.

So what makes porridge such a hardworking, healthy breakfast?

Every kind of porridge oat is a wholegrain, and these are regularly recommended as a key component to a healthy diet.

"Most of the goodness in grains is in the outer bran layer and germ of the seed, so wholegrains can contain up to 75% more nutrients than refined cereals," says the British Dietetic Association, external (BDA).

A review, external of 15 studies linked eating three servings of wholegrains every day to lower body mass index (BMI) and less belly fat – with further recent research, external compounding its impact on lowering the odds of obesity.

Wholegrains contain fibre, which 90, external% of us need to eat more of, external.

"The presence of dietary fibre in wholegrains can have a satiating effect," which keeps you feeling fuller for longer," says Dr Caleigh Sawicki, external, of Harvard University.

"Most of us eat too few wholegrains to get the health benefits from the range of nutrients they contain, as we tend to eat more refined cereals," says the BDA, external.

Long-term research, external over 18 years associated a diet high in refined grains, such as white pasta and bread, with greater increases in waist size.

According to the BDA, external, the risk of heart disease, stroke and type 2 diabetes may be up to 30% lower in people who regularly eat wholegrains "as part of a low-fat diet and healthy lifestyle."

This could be partly because of the nutritional content of wholegrains, with their fibre-rich outer layer as well as their inner germ packed with B vitamins, antioxidants, minerals, small amounts of healthy fats and other nutrients.

"The magnesium, potassium and antioxidants may contribute to lowering blood pressure," says Sawicki. The NHS, external says, "around a third of adults in the UK have high blood pressure, although many will not realise it."

A small recent clinical trial, external showed that eating oats for every meal for two days cut bad cholesterol by up to 10%. Oats (and barley) are rich in a soluble fibre called beta-glucan, external, and it's this which is thought to help lower total and LDL cholesterol.

Eating porridge, overnight oats or baked oats for breakfast is a simple, quick and delicious way to pack in the benefits of wholegrain foods at the start of the day.

You can also eat more oats via snacks – try flapjacks, nutty oat energy bars or apricot and chocolate oat bars.

You can also incorporate wholegrains into your diet by swapping refined grains, such as white pasta, rice and bread, for their wholegrain counterparts.

Even popcorn is a wholegrain, but it's usually healthier to make it yourself. Experiment with barley and quinoa too – they can even be stirred into your porridge!

Unless you're cooking from scratch and know exactly what's in your meals, something labelled as wholegrain doesn't necessarily mean it's healthy. Check food labels for other ingredients, such as added salt and sugar.

Wheat, barley and rye contain gluten, a type of protein some people are intolerant or allergic to. Gluten-free wholegrains include buckwheat, rice, gluten-free oats and amaranth, but look for 'gluten-free' on the label, as contamination can take place in the manufacturing.

A number of grains, such as wheat and rye, are high in short-chain carbohydrates called FODMAPs, which can cause symptoms in people with irritable bowel syndrome (IBS).

Originally published October 2021. Updated March 2026.

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