Trying to stay healthy but also want to gorge on some delicious and wholesome meals?
If you are trying to incorporate high-fiber in your diet, then surely oat fiber would be a staple in your kitchen.
If you have run out of your supply of oat fiber while cooking your favorite recipes, then fret not.
You can identify what are the best substitutes for oat fiber and use the alternatives instead.
Read on to find out more about the best substitutes for oat fiber.
What is Oat Fiber?
Oat fiber refers to the hull or outer shell of the oat grain and is a kind of pure insoluble fiber.
Your body cannot digest this kind of fiber and it passes through your stomach undigested.
Remember, oats are whole grain but the fiber isn’t.
This is because it is derived from the fibrous hull which makes it a byproduct of the separation of oat groats from the hull.
Whole oat groats are harvested from oats after washing and removing the hulls.
But unlike steel-cut oats, rolled oats, and other variants, oat fiber is made entirely from the husk.
Hence, it comprises purely insoluble fiber.
5 Best Substitutes for Oat Fiber
Though there is no actual substitute for oat fiber, here are some substitutes you can try.
1 – Psyllium Husk
The best and the most popular substitute for oat fiber is Psyllium Husk.
Made from the husks of the seeds of the Plantago ovata plant, Psyllium Husk powder acts as a texture enhancer, binding agent, and a thickener, all in one.
The substitute has a similar composition to xanthan gum and binds effectively with proteins in gluten-free flours.
One serving of Psyllium Husk powder has zero grams net carbs which makes it a great ingredient to use while on a keto diet.
2 – Almond Flour
This is another substitute you can try out.
Almond flour is another good way to achieve the same consistency as oat fiber, just that it will have a natural sweetness which most people are not too fond of.
It is made from blanched almonds that have been de-skinned and ground to achieve a very fine consistency.
This gluten-free fiber source has healthy fat and is popular low-carb flour used in keto baking.
Almond flour can be used in both sweet and savory recipes which makes it versatile.
Almond flour has a nutty flavor and is easy to use.
According to Healthline, you can substitute almond flour with other flours with a simple substitution.
It works well in biscuits, scones, pancakes, and in certain savory recipes such as meatball and homemade pasta.
3 – Coconut Flour
Coconut flour also works as a substitute for oat fiber.
It is an incredibly beneficial flour that makes use of the entire coconut and has more fiber than any other flour, hence it’s byproduct of dried coconut.
It is made from finely ground coconut meat with all the milk drained out.
This flour is perfect for anyone who has nut allergies.
You can also pair it with gluten-free flour such as almond flour.
The mildly sweet flavor makes coconut flour a great alternative while baking cakes, bread, and cookies.
It absorbs a lot of liquid and lends a gritty texture to the recipe.
According to WebMD, you need to adjust the composition of coconut flour while using it as a substitute.
Coconut flour has more or less a similar composition to oat fiber. This makes the substitution a lot easier.
However, you need to remember that doughs made with coconut flour need to be mixed longer.
You can also combine it with almond flour for a better texture in baked goods.
4 – Chia Seeds
Chia seeds are a great keto-friendly option and make a great substitute for oat fiber.
Like Psyllium husk powder and oat fiber, you need to ground chia seeds and combine them with another type of flour while using it for baking.
As per Wellversed, chia seeds are supplely thick and make an extraordinary culinary fix.
These are known for their capacity to absorb fluid thereby resulting in a gel-like base.
This makes them an incredible base for recipes such as puddings and yogurts.
You can follow a general 1:1 ratio general guideline for substituting chia flour with other flours.
The essential nutrient profile of chia flour and oat fiber remains more or less similar.
Depending on your preferences, you can combine it with other flours to achieve desired results while cooking.
5 – Flaxseed Meal
Flaxseed meal is made from ground flaxseeds. It has a coarse texture similar to almond flour.
It does well in bread and cracker recipes. You can also add it to smoothies for some extra fiber if you have run out of your oat fiber stock.
Flaxseed meal is a delicious and healthy alternative to oat fiber. Like chia flour, it can absorb a lot of liquid.
Hence, it is usually used in combination with other flours while baking.
Make sure to use the right amount while using it as a substitution.
As per Medical News Today, flaxseed is a rich source of insoluble fiber just like oat fiber.
This makes it one of the best substitutions for oat fiber. You can find flaxseed meal at most grocery stores.
It is high in fiber and tastes nutty as well as earthy.
Oat fiber is a great source of insoluble fiber and promises several nutritional benefits to the users.
If you love using it in your recipes but have run out of stock, then you can use any of the substitutes mentioned above to achieve similar texture and softness in your recipe or meal.
So, what are you waiting for? Just pick any of the best substitutes from the list above and start cooking.
- Psyllium Husk
- Almond Flour
- Coconut Flour
- Chia Seeds
- Flaxseed Meal
- Choose your prefered substitute from the list of options.
- Organize all of your ingredients.
- Follow the substitution ratio to determine how much is required in your recipe.