Can Raw Vegans Eat Oatmeal? The Definitive Guide

November 25, 2025 •

3 min read

Over 50% of people who try a vegan diet consider themselves 'flexitarian,' suggesting adherence to strict dietary rules can be challenging; however, when it comes to the question, can raw vegans eat oatmeal, the answer depends on preparation, not the oat itself. Following specific soaking methods ensures oats are compatible with a raw diet, providing a versatile and nutritious meal option.

Quick Summary

Raw vegans can incorporate oats into their diet by using specific preparation methods. While oats are technically heat-treated during processing, soaking them overnight makes them soft, digestible, and suitable for cold dishes. This enhances nutrient absorption and prevents the discomfort of eating them dry. Learn safe and easy ways to prepare raw oats for a delicious plant-based breakfast.

Key Points

Oats Must Be Soaked: To be suitable for a raw vegan diet, commercial oats must be soaked for several hours or overnight, not cooked.
Commercial Oats are 'Cooked': All store-bought rolled and steel-cut oats undergo a steaming and kilning process to make them safe and stable, so they are not truly raw.
Overnight Oats are Recommended: This preparation method softens the oats, making them palatable and easier to digest without using heat.
Enhances Nutrient Absorption: Soaking oats significantly reduces phytic acid, which improves the body's ability to absorb essential minerals like iron and zinc.
Boosts Resistant Starch: Raw, soaked oats contain more resistant starch than cooked oats, which is beneficial for gut health and blood sugar control.
Can Cause Digestive Discomfort: Individuals with sensitive stomachs should introduce soaked oats gradually to avoid potential bloating or gas from the high fiber content.

Understanding the 'Raw' in Raw Veganism

A raw vegan diet consists of uncooked, unprocessed, or minimally processed plant-based foods, with no food heated above a certain temperature, typically 104–118°F (40–48°C). This lifestyle emphasizes consuming foods in their most natural state to preserve enzymes and nutrients believed to be lost during cooking. While many grains are off-limits due to their need for cooking, oats present a unique case. The oats you purchase commercially are not truly raw, as they undergo a steaming process to stabilize them and make them digestible. Therefore, the compatibility of oats with a raw vegan diet lies entirely in how they are prepared post-purchase.

The Processing of Commercial Oats

All commercial oats, including rolled, steel-cut, and instant oats, undergo a heat treatment called kilning after harvesting. This steaming and drying process prevents spoilage, neutralizes enzymes that cause rancidity, and makes them safe for consumption. True raw oat groats, which have not been heat-treated, are difficult to find and not recommended for direct consumption due to the risk of rancidity and indigestibility. For this reason, the raw vegan community has developed methods to safely prepare and consume the 'uncooked' commercial varieties.

Safely Preparing Oats for a Raw Vegan Diet

The key to enjoying oats on a raw vegan diet is to soak them properly. Soaking softens the grain, making it palatable and easier to digest, while also breaking down phytic acid—an antinutrient that can hinder the absorption of minerals like iron and zinc.

Raw Vegan Overnight Oats

Ingredients:
- 1/2 cup rolled oats (certified gluten-free if needed)
- 3/4 cup plant-based milk (almond, oat, or coconut)
- 1 tbsp chia seeds (optional, for thickening and nutrients)
- Sweetener of choice (e.g., mashed banana, dates, or a drizzle of maple syrup)
- Desired toppings (fresh fruit, nuts, seeds)
Instructions:
1. Combine oats, chia seeds, and plant-based milk in a jar or container.
2. Stir well to ensure everything is mixed and the seeds are not clumped.
3. Cover and refrigerate overnight, or for at least 6-8 hours.
4. In the morning, stir, add your sweetener, and top with fresh ingredients.

Raw Vegan Oat Groats (Advanced)

For those seeking the most unprocessed option, oat groats can be used, though they require a longer soaking time and are much chewier than rolled oats. Some raw vegans also choose to dehydrate their soaked groats below the raw food temperature threshold for a warm, porridge-like texture.

Raw Oats vs. Cooked Oats: A Nutritional Comparison


Feature	Raw (Soaked) Oats	Cooked Oats
Nutrient Retention	Higher retention of heat-sensitive vitamins (B vitamins, antioxidants).	Some heat-sensitive nutrients may degrade during cooking.
Resistant Starch	Higher resistant starch content, promoting healthy gut bacteria.	Significantly less resistant starch than raw oats.
Phytic Acid	Soaking reduces phytic acid, improving mineral absorption.	Cooking can also help break down phytic acid, but soaking is often more effective.
Glycemic Index	Lower glycemic index, resulting in a slower, steadier rise in blood sugar.	Higher glycemic index than raw oats due to starch gelatinization.
Texture	Chewier, firmer texture.	Softer, creamier porridge-like texture.
Satiety	High fiber content promotes feelings of fullness for longer.	Also filling due to high fiber, but textural differences can impact perception of fullness.

Potential Downsides and Considerations

While raw (soaked) oats are a safe and healthy option, there are a few considerations. Some individuals with sensitive digestive systems may still experience bloating or gas due to the high fiber content, especially if not introduced gradually. Thorough soaking is essential to prevent digestive discomfort. Furthermore, some people may find the taste and texture of raw oats less appealing than the familiar warmth and creaminess of cooked porridge. Starting with smaller portions or blending soaked oats into a smoothie can help the body adjust.

Conclusion: Can Raw Vegans Eat Oatmeal?

Yes, raw vegans can eat oatmeal, but the key is proper preparation through soaking rather than cooking. This method aligns with raw food principles and unlocks specific nutritional benefits, such as increased resistant starch and better mineral absorption. While technically not 'raw' in the strictest botanical sense, the heat-treated rolled or steel-cut oats sold commercially are safe to consume without additional cooking. By opting for nutrient-dense preparations like overnight oats, raw vegans can enjoy a hearty and versatile staple that fits perfectly within their dietary framework. As with any diet, paying attention to your body's response and adjusting accordingly is the best approach.

For more raw vegan inspiration, including additional recipes and dietary information, visit The Vegan Society.

Frequently Asked Questions

No, commercial rolled oats are not truly raw. They undergo a heat-treating process called kilning during manufacturing to stabilize them and make them safe to eat, even without further cooking.

Soaking oats improves their texture, making them softer and easier to digest without cooking. It also helps break down phytic acid, an antinutrient that can inhibit mineral absorption.

Raw (soaked) oats retain more resistant starch, which supports gut health but can be harder for some to digest initially. Cooked oats have less resistant starch and are generally softer, making them easier on the digestive system for many people.

Rolled oats (old-fashioned) are the most common choice for making overnight oats due to their texture. Steel-cut oats can also be used but require a longer soaking time.

While technically safe due to prior heat-treatment, eating dry, unsoaked oats is not recommended. It can be tough to digest and may lead to bloating, gas, or constipation.

For most preparations like overnight oats, soaking for at least 6-8 hours or overnight in the refrigerator is recommended to achieve the ideal soft texture and reduce phytic acid.

Yes, soaked raw oats have higher levels of resistant starch and a lower glycemic index, which can improve blood sugar control and promote a healthy gut biome more effectively than cooked oats.