The Healthy Beauty Benefits of Oats

This versatile grain supports your skin from the inside out!
A wooden spoon holding loose oats beside a face cream and dry brush for body
© Can Stock Photo / artursfot

It’s no secret that beautiful skin comes from within…your kitchen! A very basic ingredient that you may have tucked away in your pantry can actually provide numerous skin and health benefits when used internally and topically. Oats are a wonderfully nutritious grain that you can not only eat but are also a gentle and natural ingredient that you can use to make easy preparations like oat milk, oatmeal masks, and exfoliants. Oats are a multi-faceted beauty care solution!

The many virtues of oats

Most grains are processed to remove the bran and germ, rendering them much less nutrient-dense…but not oats! Oats are loaded with fiber that contains glorious cholesterol-modulating beta-glucans and include key nutrients such as B1, selenium, iron, and manganese. Oats also contain saponins that help to gently cleanse the skin without over-drying it, enhancing their moisturizing ability. 

In the herbal medicine world, Avena sativa or “milky oats seed”, is utilized widely for its therapeutic benefits. Milky oats are used commonly to alleviate depression, as a nutritive, and a demulcent—a substance that relieves inflammation of the mucus membranes. So for people who are stressed or have an irritated gastrointestinal tract, which is known to be associated with skin conditions, oats taken in their various forms internally and externally can help soothe both the mind and the body.

Oats for sumptuous skin

You might remember oats from the famous oatmeal bath you’d take while you suffered from chicken pox or skin irritations growing up. Because oats are wonderfully soothing to the skin, anti-inflammatory, healing, and the saponins they contain help to gently cleanse without removing moisture, they can be a perfect and versatile staple in your beauty regime.

Irritation-free oatmeal exfoliant

This is a great alternative to those gritty, chemical-laden exfoliants from your local pharmacy! Mix 1 to 2 tablespoons of very finely ground organic oats with 2 teaspoons of jojoba oil (safe for acne-prone skin!). Apply this simple combination to clean, damp skin using your fingertips in circular motions to exfoliate dead skin cells away, open and cleanse pores, all while moisturizing and calming the skin.

Mellow oatmeal mask

Bi-weekly masks are an opportunity to saturate your skin with healing goodness. A simple oat and honey mask is healing and hydrating for acne-prone skin while moisturizing and soothing to dry skin types.

Use very finely ground organic oats combined in equal parts with raw organic honey and enough home-made oat milk (below) to make a paste. Apply to damp skin after exfoliating, sit back and relax for 10 to 20 minutes and let the goodness of oats work its magic. Rinse with warm water and pat dry.

Oat milk for healthy beauty

Dairy alternative milks are on the rise due to research demonstrating a widespread sensitivity to dairy milk proteins. I love oat milk because not only is it creamy and refreshing, but inexpensive, easy to make, and free from gluten and mystery additives or hormones. If you are sensitive to dairy, switching to this alternative will help calm inflammation systemically, which means beauty benefits for you!

Did I mention how easy and inexpensive it is to make?


  • 1 c organic gluten-free rolled oats

  • 4 c of filtered water (less if you like it creamier!)

  • 1 pinch of Himalayan pink salt

Optional: If you like it sweeter, add in a date or maple syrup. If you want more flavour, try adding vanilla extract, berries, cinnamon, or nutmeg!

Add ingredients to a high-powered blender and blend for 1-2 minutes until fully combined. Use an old dish towel, nut-milk bag, or t-shirt and strain the mixture to remove any grittiness. Pour it into glass storage containers and you’ll have fresh oat milk for the next 4-5 days.

Calming oatmeal milk emollient

Inflammed, acne-prone skin? Calm it down by dabbing on a thin layer of cold oat milk with a cotton ball each night before bedtime!

Classic oatmeal soak

The wonderful skin benefits of oats don’t have to just be for your face! Consider relaxing in a warm oatmeal bath to soothe sunburned skin, rejuvenate dried-out winter skin, or calm itchy, mosquito-bitten skin!

Finely grind 1 cup of organic oats—the finer the better as it will dissolve more completely in the water and better release it’s healing properties! Shake the ground oats around the tub as the bath fills and add a dash of your favorite essential oil. I love the combination of rose and vanilla with the oats for a soothing and fragrant soak!

The water will appear milky in color and tends to make the bathtub super slippery so be cautious! Soak for 20-30 minutes, gently pat your body dry after the bath, and hop into some comfortable PJs while you allow the oats to continue to nourish your skin throughout the night.

Pro Tip!

Don’t like the mess of oats after your drain your tub? Instead of adding your oats directly to the water, place them in a cheese cloth or old t-shirt and use string to tightly secure, making a little bag for your bath! Toss in the oat bag and fill the tub!

Oats are pretty darn powerful little grains when utilized regularly. They benefit us from a cholesterol-lowering, inflammation-modulating standpoint internally; and they soothe and moisturize our skin, and reduce itchiness and irritation externally. Try adding these friendly little oats into your beauty and wellness regimen!

And don't forget about these other nourishing foods for healthy skin.