Gut Healthy Oatmeal Recipes: 3 Recipes That Will Keep Your Digestive System Happy

3 delicious gut healthy oatmeal recipes that will keep your digestive system happy. Packed with nutrients, & perfect for a healthy breakfast.

Beyond just being tasty and filling, oatmeal is packed full of benefits for promoting a healthy gut and improving digestion.

It contains soluble fiber and prebiotics that feed the beneficial bacteria in your gut. The beta-glucans found in oats may help reduce inflammation and balance the microbiome. Eating oatmeal can also help prevent spikes in blood sugar that can damage the microbiome over time.

There are so many ways to customize your oats. There are endless ways to keep your breakfast interesting. Starting your day with oatmeal offers a tasty and soothing way to nourish your microbiome and improve overall digestion.

These gut-friendly recipes provide delicious recipe ideas for reaping the digestive benefits of oats.

Gut-Friendly Overnight Oats Recipe: Blueberry Banana with Chia Seeds 

These blueberry banana overnight oats are one of our favorite go-to healthy breakfast recipes for when we know we'll be busy the next morning since we can make it the night before and pull it out of the fridge, and it's ready to go. Blueberries and bananas are great for promoting gut health. 

Blueberries are high in fiber, antioxidants, and prebiotics, which nourish the good bacteria in your gut. Bananas are also high in fiber and potassium, which aids digestion. The antioxidants in blueberries are also great for preventing heart disease. 

Ingredients:

• 1/2 cup rolled oats or quick oats (gluten-free if necessary)
• 1 ripe banana, mashed
• 1/2 cup fresh or frozen blueberries
• 1-2 tbsp chia seeds
• 1 cup milk of your choice or water
• Pinch of salt
• 1 tbsp peanut butter or almond butter (for healthy fat)

How to Make It:

1. In a bowl, combine the oats, mashed banana, blueberries, chia seeds, milk/water and salt.
2. Stir well to combine. Cover and refrigerate overnight.
3. In the morning, give the oats a stir and top with peanut or almond butter for a gut-friendly, protein-packed breakfast!

Customizations:

• Use different fruits like raspberries or mango instead of blueberries.
• Add cinnamon or vanilla extract for more flavor.
• Top with nuts or seeds for extra crunch.
• Swap the milk for a non-dairy option like almond or oat milk.
• Add a scoop of protein powder for an extra protein boost.

Suggested Reading: A Gut Health Grocery List— How To Shop For A Healthier Gut

Apple Cinnamon Oatmeal With Maple Syrup

This quick and easy breakfast is a warm and comforting way to start the day. It contains all the flavors of fall that we love. Apples and cinnamon both aid digestion and promote gut health. Apples contain pectin, a prebiotic that nourishes the good bacteria in the digestive system, and cinnamon has antibacterial properties that promote gut health.

Ingredients:

• 1 cup old-fashioned rolled oats
• 1 cup water
• 1 cup milk (or milk alternative like oat milk or almond milk)
• 1 apple, diced (use honeycrisp, fuji, or granny smith)
• 1 tablespoon honey
• 1 teaspoon ground cinnamon
• A pinch of salt
• Optional toppings: chopped almonds, raisins, or a drizzle of honey

How To Make It:

1. In a medium-sized pot, bring the water and milk to a boil over medium heat.
2. Add the rolled oats, diced apple, honey, cinnamon, and salt to the pot.
3. Reduce heat to low and let the oatmeal simmer for about 5-7 minutes, stirring occasionally.
4. Once the oatmeal has thickened to your desired consistency, remove from heat.
5. Serve hot

Customizations:

To add some extra crunch to your oatmeal, try adding some chopped nuts like pecans or walnuts. Raisins or dried cranberries also make great additions. If you prefer your oatmeal on the sweeter side, feel free to add a little more honey or maple syrup.

Customize As Overnight Oats:

For a fiber-packed, nutritious breakfast, you can also prepare this apple cinnamon oatmeal as overnight oats. Simply place quick oats and diced apple in a bowl or a mason jar the night before. In the morning, add the milk, honey, cinnamon and salt. Give it a quick stir, and your delicious overnight oats are ready to grab and go! The oats will soak up the liquid as they sit overnight, so you'll have a creamy bowl of apple cinnamon goodness ready to fuel your day.

Peanut Butter Banana Oatmeal

Peanut butter and bananas together make a delicious and nutritious combination in this oatmeal recipe. Bananas are high in fiber and potassium, which aid digestion and promote gut health. Peanut butter provides healthy fats that help stabilize blood sugar levels. This easy 6-ingredient recipe only takes 5 minutes of prep time!

Ingredients:

• 1/2 cup old fashioned oats
• 1 cup plant-based milk (almond, oat, soy, etc.)
• 1 ripe banana, mashed
• 1 tablespoon peanut butter
• Pinch of salt
• 1 tablespoon honey or maple syrup (optional)

How To Make It (5 min prep):

1. In a small saucepan, bring the plant-based milk to a boil.
2. Add the old fashioned oats and salt, reduce the heat to medium, and stir occasionally for 3-5 minutes, until the oats are tender and the mixture has thickened.
3. Stir in the mashed banana, peanut butter, and honey or maple syrup (if using). Mix until combined and heated through.
4. Serve hot with desired toppings.

Tips To Customize:

• Use different plant-based milks like oat or almond milk.
• Try other nut butters like almond or cashew butter.
• Top with fresh fruit, granola, chia seeds, or shredded coconut.

Tips for Making Oatmeal Part of a Gut-Healthy Diet 

Use Steel-Cut Or Old-Fashioned Oats

Steel-cut oats and old-fashioned oats are better for digestion and gut health because they are a good source of fiber, have a lower glycemic index, and contain beta-glucans.

Add Nutritious Toppings Like Fruit, Nuts, Seeds

Adding nutritious toppings like fruit, nuts, and seeds to oatmeal can improve gut health and digestion by providing fiber, vitamins, minerals, and healthy fats.

Stick to Unsweetened Plant-Based Milk

Unsweetened plant-based milks are better for gut health and digestion because they are lower in sugar, easier to digest, and may contain prebiotics.

Avoid Added Sugars

Avoiding added sugars in oatmeal recipes is better for digestion and gut health because added sugars can disrupt the balance of bacteria in the gut, contribute to inflammation, and reduce the absorption of nutrients.

Add Greek Yogurt

Adding Greek yogurt to oatmeal improves gut health and digestion by providing a boost of nutrition with probiotics, protein, calcium, and other essential nutrients.

Make Overnight Oats For Busy Mornings

Making an overnight oats recipe is a good way to stick to a gut-healthy diet because it is easy to make ahead of time, customizable, nutritious, and low in added sugar.

Making an overnight oats recipe is a good way to stick to a gut-healthy diet because it is easy to make ahead of time, customizable, nutritious, and low in added sugar.

Adding oatmeal to your daily diet can do wonders for your gut health and digestion. Oatmeal is packed with fiber and prebiotics, which keep your gut happy and healthy. Plus, it contains beta-glucan, which helps promote good bacteria growth and reduces inflammation in the digestive system.

Not only that, but each oatmeal recipe is super versatile and can be customized in so many ways to keep things interesting. From Blueberry Banana Oatmeal to Apple Cinnamon oatmeal, and even Peanut Butter Banana Oatmeal, there are endless options to satisfy your taste buds and dietary needs.

So what are you waiting for? Try these delicious oatmeal recipes and share your experiences with us in the comments! Do you have any favorite toppings for your oatmeal that we didn't share here? 

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