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Everything You Need to Know About

Oats, including milky oats and oatstraw (Avena sativa)

Botanical family: Poaceae

Parts used: Leaves Stems Flowers Fruit Seeds

Oats, including milky oats and oatstraw (Avena sativa)

Overview and Health Benefits

Oats (Avena sativa) are renowned not only as a nutritious food but also for their significant medicinal properties, including nervous system support, stress relief, immune support and skin health. Scientific studies corroborate the multiple health benefits of milky oats and oatstraw, which extend far beyond the nutritional benefits of oat grains. Milky oats are harvested at a specific stage when the oat grains release a white, milky substance when squeezed. This period of about a week takes place after flowering but before the seeds mature and harden into the familiar oats used for oatmeal (Winston, 2019). The term "oatstraw" refers to the green stems of the oat plant, which are also harvested during this milky stage, and also used medicinally.

Key Benefits:

Nervous system support
Adaptogenic and stress relief
Immune system boost
Circulation and cardiovascular health
Digestive health
Promotes skin health

Milky oats and oatstraw are revered for their ability to nourish and restore the nervous system (McIntyre, 2019). Rich in B vitamins and minerals like magnesium and calcium (which are essential for nervous system health), they help alleviate stress, anxiety, and fatigue, promoting a sense of calm and well-being. Milky oats tincture, in particular, is used for acute cases of nervous exhaustion, anxiety and recovery from addiction (Hoffmann, 2003; Hardin, 2010; McIntyre, 2019). A randomised controlled trial has found milky oat extract to improve attention and concentration and the ability to maintain task focus in older adults with differing levels of cognitive status (Berry et al., 2011)

As an adaptogen, fresh milky oats help the body manage stress by supporting the adrenal glands and regulating cortisol levels. This adaptogenic quality contributes to enhanced resilience against physical and emotional stress, making oats an excellent choice for improving vitality, reducing fatigue and restoring a sense of peace in overstressed people (Winston, 2019). According to Winston (2019), fresh milky oats are most appropriate for people who feel emotionally “frazzled”, oversensitive and hyperreactive to physical and/or emotional stress, “cry at the top of a hat, have emotional outbursts, shake, can’t deal with even small issues, and look like a deer in the headlights”.

Oats contain beta-glucans that possess immunomodulatory properties, enhancing the body's immune response. These compounds stimulate the activity of macrophages and other immune cells, contributing to better overall immune function (Estrada et al., 1997).

Oat grains are well-known for their ability to lower cholesterol levels, thereby supporting heart health. The soluble fibre beta-glucan found in oats can reduce total cholesterol and low-density lipoprotein (LDL) cholesterol, contributing to improved cardiovascular health (Bernstein et al., 2013). A randomised controlled trial found that consumption of wild green oat extract significantly improved blood flow and vessel responsiveness in older adults, indicating benefits for cardiovascular health (Wong et al., 2013).

Oat grains provide significant benefits for digestive health due to their high fibre content. They act as a gentle bulk-forming laxative, which helps to regulate bowel movements and prevent constipation (McIntyre, 2019). The fibre in oats also promotes a healthy gut microbiome by serving as a prebiotic, fostering the growth of beneficial bacteria (Estrada et al., 1997). Oatstraw and milky oats have a soothing effect on the digestive tract, making them beneficial for conditions like gastritis, acid reflux, and ulcers. Their demulcent properties help to coat and protect the mucous membranes, reducing irritation and promoting healing (Hoffmann, 2003).

Oats have been traditionally used to soothe and treat a variety of irritated and inflamed skin conditions, including eczema, psoriasis, and rashes. The emollient properties of oats help to moisturise and protect the skin, while their anti-inflammatory effects can reduce irritation and itching (McIntyre, 2019).

Safety

While oats are generally considered safe for most individuals, there are important cautions and contraindications to consider. For individuals with coeliac disease, oats often pose a risk due to potential contamination with gluten-containing grains during processing (La Vieille et al., 2016). The North American Society for the Study of Celiac Disease (NASSCD) conducted a meta-analysis, published in Gastroenterology, which reviewed 28 studies and found no evidence that pure, uncontaminated oats adversely affect symptoms or immune response in coeliac patients (Pinto-Sánchez et al., 2017). However, the quality and geographic distribution of these studies were limited, and most recommendations in North America are based on European studies, highlighting the need for region-specific research (NASSCD, 2017). Additionally, a Canadian position paper suggests that while uncontaminated oats are generally safe for most coeliac patients, some individuals may still experience intolerance, advising a symptom-free stabilisation period on a gluten-free diet before introducing oats (La Vieille et al., 2016). As with any herbal remedy, it is best to consult with a healthcare professional before using milky oats or oatstraw extracts, particularly for those with gluten sensitivities or other pre-existing medical conditions.

Featured Products Containing Oats, including milky oats and oatstraw (Avena sativa)

Key Body Systems Oats, including milky oats and oatstraw (Avena sativa) relates to

Endocrine and or Reproductive System

Cardiovascular and Circulatory

Skin

Nervous system

Digestive System

Cooling

Moistening

Key actions

Nervine
Anxiolytic
Nutritive
Sedative
Antispasmodic

Key uses

Supporting the nervous system
Improving sleep quality
Reducing anxiety and stress
Promoting overall health and well-being

Where to Find Oats, including milky oats and oatstraw (Avena sativa)

Oat is a graceful and resilient herbaceous plant that typically reaches about four feet in height. It has narrow, flat leaves that feel slightly rough and are a bright green colour. The plant's smooth stems support delicate, nodding flower clusters called spikelets, which usually contain two florets each. These spikelets eventually develop into the familiar husk-wrapped grains we know as oats.

One of the unique stages in the oat plant's development is the "milky" stage, where the grains release a white, milky sap when squeezed. This occurs shortly after the plant flowers and before the seeds harden into mature oats. That’s when the plant is generally harvested for herbal medicine.

Oats thrive in temperate regions worldwide, particularly in the cool, damp climates of Northern Europe, such as Scotland and England. They grow best in well-drained, loamy soil and can handle various weather conditions, though they prefer moderate rainfall and cooler temperatures.

References

Bernstein, A. M., Titgemeier, B., Kirkpatrick, K., Golubic, M., & Roizen, M. F. (2013). Major cereal grain fibers and psyllium in relation to cardiovascular health. Nutrients, 5(5), 1471-1487. https://doi.org/10.3390/nu5051471

Berry, N. M., Robinson, M. J., Bryan, J., Buckley, J. D., Murphy, K. J., & Howe, P. R. C. (2011). Acute effects of an Avena sativa herb extract on responses to the Stroop Color-Word test. Journal of Alternative and Complementary Medicine, 17(7), 635-637. https://doi.org/10.1089/acm.2010.0450

Estrada, A., Yun, C. H., Van Kessel, A., Li, B., Hauta, S., & Laarveld, B. (1997). Immunomodulatory activities of oat beta-glucan in vitro and in vivo. Microbiology and Immunology, 41(12), 991-998. https://doi.org/10.1111/j.1348-0421.1997.tb01959.x

Hardin, K. R. (2010). Wild as the Day is Long: The Restorative Medicine of Avena. Retrieved from http://bearmedicineherbals.com/wild-as-the-day-is-long-the-restorative-medicine-of-avena.html

Hoffmann, D. (2003). Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press.

La Vieille, S., Pulido, O. M., Abbott, M., Koerner, T. B., & Godefroy, S. (2016). Celiac Disease and Gluten-Free Oats: A Canadian Position Based on a Literature Review. Canadian Journal of Gastroenterology & Hepatology, 2016, 1870305. http://doi.org/10.1155/2016/1870305

North American Society for the Study of Celiac Disease (NASSCD). (2017). Commentary: Safety of Adding Oats to a Gluten-free Diet for Patients with Celiac Disease: Systematic Review and Meta-analysis of Clinical and Observational Studies. http://www.nasscd.org/content.asp?contentid=141

McIntyre, A. (2019). The complete herbal tutor: The definitive guide to the principles and practices of herbal medicine. Aeon.

Pinto-Sánchez, M. I., Causada-Calo, N., Bercik, P., Ford, A. C., Murray, J. A., Armstrong, D., … Green, P. (2017). Safety of Adding Oats to a Gluten-free Diet for Patients With Celiac Disease: Systematic Review and Meta-analysis of Clinical and Observational Studies. Gastroenterology, 153(2), 395-409.e3. https://doi.org/10.1053/j.gastro.2017.04.009

Winston, D. (2019). Adaptogens: Herbs for strength, stamina, and stress relief (2nd ed.). Healing Arts Press.

Wong, R. H., Howe, P. R., Coates, A. M., Buckley, J. D., & Berry, N. M. (2013). Chronic consumption of a wild green oat extract (Neuravena) improves brachial flow-mediated dilatation and cerebrovascular responsiveness in older adults. Journal of Hypertension, 31(1), 192-200. https://doi.org/10.1097/HJH.0b013e32835b04d4

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Overview and Health Benefits

Key Benefits:

Safety