Oats are a type of whole grain that, like other whole grains, contain bran, germ and endosperm. Each of these components contains varying degrees of vitamins, minerals and other healthful substances (e.g., fiber, phytochemicals). Most of the fiber from oats is found in the bran.  

Oats are significant sources of soluble fiber, which has been associated with reduced cholesterol levels and a reduced risk of heart disease. Oats may also help regulate digestive system activity, body weight and blood sugar levels.

There are no daily dietary recommendations for oats. However, the Food and Nutrition Board (FNB) has set an adequate intake level for fiber, the major health-benefiting component of oats. The FNB suggests that individuals consume between 21 and 38 grams of soluble and insoluble fiber daily, based on a 2,000-calorie diet. Most Americans consume between 12 to 17 grams of total fiber every day, less than half the recommended amount.

Fiber may also be obtained through dietary supplements, such as psyllium. However, nutrition experts generally recommend that people receive nutrients and other healthful substances from foods rather than supplements.

Oats may be incorporated into the diet in a number of ways. Oatmeal can be consumed as part of a healthy breakfast. Oats or oat bran may be added to cereals, yogurt or salads. Oats can be used in place of flour or breadcrumbs in cooking. Whole oat flour may be used instead of white flour in baking.