Oat Grass: A Little-Known Superfood with Super Benefits

Our dietitian dives into oat grass, a powerhouse of antioxidants and micronutrients that can support an array of health benefits.

By Rachel Gargano, MS, RD, CSSD, CBS

— On Jul 13, 2025

Oat Grass: A Little-Known Superfood with Super Benefits

In this article:

Oats are a breakfast champion, rich in soluble fiber, protein, and minerals. America's love for oats as a breakfast staple has increased primarily due to the rising awareness of the grain's potential health benefits. But what if I told you that another part of the plant is just as nutritious?

I am talking about oat grass, an often-overlooked part of the common oat plant that's brimming with essential micronutrients like folic acid, calcium, potassium, and chlorophyll that lend themselves to a multitude of purported health benefits. I'll also discuss the potential side effects of consuming this slightly sweet-tasting grass and suggest versatile ways to include this super plant in your diet, like with Live it Up Super Greens.

Possible benefits of oat grass:

May support digestive health
Can influence mood
May assist with weight management efforts
May aid menstrual cycle symptoms
Aids stress relief
Supports bone health
Helps sustain energy levels
Supports skin and hair growth

What Is Oat Grass?

Oat grass, which also goes by button grass, oat straw, onion couch, and cat grass, is part of the Poaceae plant family. There are multiple species of oat grasses, with the most common ones being Arrhenatherum elatius and Danthonia.

Oat grass can be found in Europe, Asia, and North America. The Danthonia species is native to Western Australia, New Zealand, and South America, where it's commonly known as heathgrass.

How does oat grass relate to the all-popular oats you probably have for breakfast? To break it down, oat grass is nothing more than the grass that grows from the oat crop before it matures and produces the edible oat grain you buy and eat.

Did You Know? Oat grass is often revered as a symbol of resilience, growth, and vitality because of its ability to thrive in diverse and harsh environments.

Nutritionally, oat grass is extremely close to wheat grass. This drought-resistant plant is a great source of:

Beta-carotene
Calcium
Vitamin C
Vitamin K
Folate
Chlorophyll
Magnesium
Potassium

A recent study on the nutritional qualities of oat grass revealed that oat grass has more protein and fiber than barley and wheatgrass. Also, 10 g of oat grass powder provides:

2.62 g of protein
3.46 g of dietary fiber
3.46 g of carbohydrates

8 Potential Oat Grass Benefits from a Dietitian

Based on current research, here are some of the leading health benefits you could experience from adding this food to your diet:

1. May Support Digestive Health

Oat grass has a unique combination of soluble and insoluble fiber alongside digestive enzymes like amylase, protease, and lipase that can keep your tummy happy, promote regular bowel movements, and help with common digestive discomforts, such as bloating and constipation.

Insoluble fiber adds bulk to the stool and may prevent constipation, while soluble fiber forms a thick gel-like substance that softens the stool, making it easier to pass through the digestive tract. Soluble fiber, like beta-glucan, also favors the growth of good gut bacteria.

Oat grass also contains a powerful antioxidant called tricin. A recent study on mice hinted at tricin’s anti-inflammatory properties that can support the body's stomach lining. Another study pointed out the flavonoid's muscle-relaxing properties, which may help in managing pain from stomach cramps. However, more research is required to fully assess the impact of tricin on digestive functions.

2. Can Uplift Mood

Low levels of D and B vitamins (especially B12) have been linked to poor mood regulation and depression. The good news is that oat grass is a good source of these two micronutrients. B vitamins are responsible for creating neurotransmitters like serotonin, dopamine, and norepinephrine—all of which regulate mood and give you that nice, happy feeling.

Oat grass is high in magnesium. A 6-week, double-blind study on magnesium supplementation found that people experienced less anxiety after receiving a daily magnesium tablet. Magnesium also blocks the activity of stimulating neurotransmitters and links itself to GABA receptors, helping your mind feel calmer and less anxious.

3. May Assist with Weight Management Efforts

While any weight management goal must include sufficient physical activity and a well-balanced diet, oat grass powder can support your overall efforts. Beta-glucan, a soluble fiber found in oat grass, has been shown to help slow digestion and increase satiety, contributing to lower calorie intake. Additionally, beta-glucan's positive influence on gut microbiome can lead to the production of short-chain fatty acids (SCFAs), which may influence appetite-regulating hormones.

Oat grass is also packed with protein, which not only helps sustain that feeling of fullness, it may even aid metabolism, again reducing the urge to reach out for those extra snacks.

4. May Aid Menstrual Cycle Symptoms

Oat grass contains magnesium, iron, folate, zinc, and manganese. These micronutrients play a multifaceted role in supporting the body through the menstrual cycle. A study on premenstrual syndrome highlighted magnesium's influence on hormonal regulation and mood swings. Zinc is essential for the proper functioning of estrogen receptors, which play an important role in the menstrual cycle.

Iron deficiencies, often associated with hormonal imbalances and anemia, can leave you feeling drained. The good news—oat grass contains iron, which is crucial for red blood cell production and may impact the fatigue that accompanies menstruation. Additionally, the combination of soluble fiber and antioxidants in oat grass may help with inflammation and menstrual pain.

5. Aids Stress Relief

Antioxidants like beta-carotene and other bioactive compounds in organic oat grass powder possess anti-inflammatory properties that can assist the body in fighting stress. Tricin is also very effective in neutralizing free radicals that cause oxidative stress and hinder body functions.

A study on Caenorhabditis elegans (roundworms) found that chlorophyll may aid the body's response to oxidative stress. While more human studies are required, this is a promising start. Additionally, oat grass powder's richness in magnesium can also help you stay relaxed, as this nutrient helps modulate the hypothalamic-pituitary-adrenal (HPA) axis, which manages our stress response.

Did You Know? Chlorophyll goes beyond giving plants their green color. Research shows it holds antioxidant and anti-inflammatory properties that may help the body fend off a variety of stressors. Aside from oat grass, spinach, spirulina, and parsley are other chlorophyll-rich foods.

6. Supports Bone Health

Oat grass is loaded with calcium, magnesium, vitamin K, and silica—all of which work together to support strong and healthy bones. While we know that calcium is the building block for bone growth, emerging research also links silica or silicon to bone formation, mineral density, and maintenance because of its direct impact on collagen formation.

Many studies correlate low magnesium levels with poor bone health, suggesting that including magnesium-rich foods in your diet may be beneficial. Oat grass also includes vitamin K, known to activate osteocalcin, a protein that helps bind calcium into the bones, thereby impacting bone strength.

7. Helps Sustain Energy Levels

Oat grass powder offers a spectrum of B vitamins that are essential for avoiding energy crashes. Vitamins B3 (niacin) and B2 (riboflavin) are recognized for their ability to turn food into energy. The impact of these vitamins is exacerbated by the presence of magnesium and iron, which are known to impact fatigue and help maintain energy levels.

Chlorophyll also supports oxidation in the body, which is essential for energy production at the cellular level, leaving you feeling sharp and energized.

8. Supports Skin and Hair Growth

Oat grass powder is an unsung ally in supporting healthy aging. It offers a multifaceted approach to these issues thanks to its content of vitamin C, zinc, and silica—all of which promote collagen formation. Vitamin C not only helps convert proline and lysine, two essential amino acids, into collagen, it’s also an antioxidant that may help fight free radicals that can cause wrinkles, fine lines, and brittle hair. Zinc also acts as a helper molecule for collagen production. When our body has sufficient zinc, it does a better job of building collagen.

Silica is an unsung hero when it comes to having healthy skin and strong hair. New research highlights silica's involvement in activating hydroxylation enzymes, which are paramount for youthful skin. Silica may also aid in the production of keratin, which supports hair growth.

Possible Side Effects of Eating Oat Grass Powder

For centuries, people have used oat grass for its medicinal properties. This suggests that, yes, oat grass powder is safe and well-tolerated by most people. However, as with any new supplementation or food, there's always a chance of side effects.

Allergic reactions: Skin rashes, hives, or itchiness
Digestive discomfort: Bloating, cramps, gas, and increased stool frequency

Further research is required to see how oat grass interacts with medications and to assess its safety for pregnant and breastfeeding women. That said, oat grass' nutritional profile seems to match the needs of many people. To ensure safety, it's always best to consult your healthcare provider or a registered dietitian before incorporating this superfood into your diet.

How to Use Oat Grass Powder

Oat grass is safe and beneficial for humans. However, our bodies aren't equipped with the necessary enzymes to break down the cellulose in raw oat grass to be able to extract all the nutrients. That's why it's better (and more efficient) to consume oat grass in powdered, juice, or tablet form. This allows the nutrient profile to be available for absorption.

Oat grass powder has a mild sweetness with a faint grassy undertone. While it has an earthy fragrance, its vibrant green color creates a striking visual contrast in recipes. Oat grass powder is incredibly versatile, and here are some suggestions to give your favorite dishes a significant nutritional boost:

Dry the leaves and use them as a tea.
Blend the dried leaves or powder into a smoothie.
Enjoy oat grass as a juice along with oranges or carrots.
Sprinkle the powder over your soup, salad, or yogurt.
Add the powder to your baked goods like muffins, breads, and energy bars.
Whisk the powder into salad dressings and dips.
Use the powder as a thickening agent for sauces and soups.

And if cooking is not your thing, you can always try a green juice powder that includes organic oat grass, like Live it Up Super Greens.

Consider Trying Oat Grass with Live it Up Super Greens

Live it Up Super Greens With Featured on Forbes 2025 Label

I get that many may find consuming oat grass powder on its own a bit difficult. Having it in a tablet or juice form is probably the more convenient and palatable option. Live it Up Super Greens makes it easier to benefit from the purported benefits of oat grass. Ours is one of the most popular and best-tasting greens powders on the market that includes oat grass juice powder in its formulation.

Live it Up Super Greens is an all-natural greens blend (7.3 g in each serving) made from whole foods that includes heavy-hitters like moringa, spirulina, barley grass, and cracked cell wall chlorella, alongside digestive enzymes and 5 billion CFUs of dairy-free probiotics. Live it Up also offers wallet-friendly subscription plans, making it affordable to incorporate a green supplement into your lifestyle.

FAQs on Oat Grass Powder

Learn more about the benefits of oat grass powder through some frequently asked questions.

Is oat grass the same as oats?

Not exactly. Oats, or Avena sativa, are an edible cereal grain that grows from the plant family Poaceae. Oat grass is specifically the tall, blade-like grass that grows before the plant matures and produces the oat grain that you buy and consume.

Is oat grass safe for humans?

Even though oat grass is most commonly used as animal feed, the grass and its powder are not considered to be toxic by medical or government bodies. In fact, oat grass is recognized and renowned for its nutrition profile and potential benefits for humans.

However, as with other plants and dietary supplements, there's always a chance of individual side effects. If you have concerns about including oat grass powder in your diet, we always recommend speaking to your doctor or a registered dietitian to get personalized advice.

What are the benefits of oat grass powder?

Research suggests that oat grass powder can support a variety of health functions, from promoting regular bowel movements and influencing mood to aiding stress response and bone health. A great way to gain these purported benefits is by drinking a green juice that includes oat grass powder, like Live it Up Super Greens.

Is oat grass gluten-free?

Yes, in its purest form, oat grass is gluten-free. Oat grass is harvested before the mature, edible oat sprouts. The protein that triggers digestive issues is usually found in the grain and not the plant. However, there could be cross-contamination of the oat grass powder or grain during the manufacturing process.

Therefore, it's essential to read the label of your chosen supplement and see if it's third-party tested and labeled as "gluten-free." For example, Live it Up Super Greens is an all-natural, gluten-free greens blend with oat grass that contains organic vegetables, is made entirely from whole foods, and is 100% filler, additive, and caffeine-free.

Is oat straw the same as oat grass?

There's a slight difference between the two. Oat straw refers to both the leaves and stems of the oat crop that are harvested later, often during the "milky stage" when the seeds start to grow. An easy way to remember the difference is that oat straw is from the more mature stalk of the plant, while oat grass is the early, young shoots of the plant.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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