How to Build the Ultimate Gut-Healthy Overnight Oats

itsjdieb

2 hours ago

5 min read

I love watching so many of you become obsessed with overnight oats (and oats in general). Why? Because oats are a source of soluble fiber that can help support your heart health, your hormonal health, and digestive health.

Soluble fiber creates a gel-like substance in your colon, which reduces the reabsorption of cholesterol and fat back in the body, in turn reducing your cholesterol levels and supporting your cardiovascular health.
As for your hormonal health, with the help of soluble fiber, the estrobolome (group of gut bacteria that’s in charge of regulating, metabolizing, and excreting estrogen) essentially packs excess estrogen into a little box for your body to detox through your bowel movements. This reduces the risk of estrogen dominance. Having a healthy and balanced estrobolome helps with reducing symptoms of perimenopause/menopause, reduces our risk of endometriosis, PCOS, and fibroids, and decreases our risk of ovarian cancer.
When it comes to your digestive health, soluble fiber helps slow down digestion, adds bulk to stool, which is good for keeping you full longer and reducing diarrhea/loose stools.
Did I mention that these are cooled oats? So, resistant starch is going to be created in the process. Resistant starch is a type of carbohydrate that doesn’t get digested in your small intestine. Instead, it “resists” digestion and travels to your colon, where it acts more like fiber, which feeds your gut bacteria.

I fear I could go on about soluble fiber and oats, but alas, I will not.

Since many of you are already making more overnight oats, why not work on getting you the most bang for your buck by adding more micronutrients and sources of gut healthy ingredients to ensure we’re supporting your digestive health to its’ fullest.

We’re adding chia seeds, ground flax, cinnamon, and nut butter. Here’s why → I’d like to note that before we add the chia seeds and ground flax, we’re rocking with 4 grams of fiber from the oats.

Chia seeds: source of soluble fiber that helps slow digestion down, add bulk to stool, and keeps you fuller for longer, which will help regulate your blood sugar. One tablespoon of chia seeds adds 5-6 extra grams of fiber, without breaking a sweat.
Ground flax: source of insoluble fiber that will help speed transit time, reduce straining and constipation. This is a great tool to use when you’re dealing with chronic constipation.
Cinnamon: source of polyphenols, which are plant antioxidant compounds that provide the body with extra nutrition benefits -- they can be anti-inflammatory and anti-microbial. Some sources of polyphenols can reduce levels of opportunistic bacteria in our gut and are able to increase levels of probiotics (good bacteria). Other sources of polyphenols are pomegranates, berries, walnuts, almonds — all other great additions to make to this overnight oats recipe.
Nut butter: Healthy fats contain omega 3 fatty acids, and omega 3s have been linked to reducing symptoms of certain inflammatory bowel diseases (IBD), like colitis and Crohn’s. The reason being that omega 3 fatty acids are able to reduce the production of pro-inflammatory cytokines (TNF, IL-1β, and IL-6 to be precise) and increase the production of anti-inflammatory compounds instead. Helping reduce inflammation within the digestive tract can not only decrease symptoms of those living with IBD, but also decrease our risk of other gut issues such as IBS or leaky gut.

This has been my go-to overnight oats recipe for the past year—easy to make, quick to whip up, nourishing, and obviously delicious. If you want a quick 5-minute recipe, let’s get into it.

It’s perfect to prep for your busy mornings when you want something nourishing with minimal effort — just add the toppings you want, and call it a day!

Yields: As many as you want to prep!

Prep time: 10 minutes

Total time: Overnight

This recipe is dairy free and vegan (depending on protein powder you use).

Ingredients: this is for one overnight oats recipe, you can double/triple/quadruple to your liking

½ cup rolled oats (GF if necessary)
1 cup plant-based milk (I used soy milk)
½ tsp vanilla extract
1 tbsp chia seeds
1 tbsp ground flax
½ tbsp maple syrup
½ tsp cinnamon
1 tbsp nut butter
1 scoop plain/vanilla protein powder of choice (you can opt out, add Greek yogurt on top instead for protein)

Ideas for Toppings:

½ banana, sliced thinly
½ cup berries (strawberries, blueberries, blackberries)
1 tbsp walnuts
Stewed apples/pears

Instructions:

Combine dry ingredients: In a mason jar or container (s), add rolled oats, chia seeds, ground flax, cinnamon, and protein powder (if using). Stir well to evenly distribute the ingredients.
Add wet ingredients: Pour in milk of choice, vanilla extract, maple syrup, and nut butter. Stir everything together until well combined, making sure there are no clumps of protein powder or nut butter.
Let it sit: Allow the mixture to sit for about 5–10 minutes, then give it another good stir. This helps prevent the chia seeds from clumping together and ensures everything is evenly incorporated.
Refrigerate overnight: Cover container(s) with a lid and place it in the refrigerator for at least 4 hours, but preferably overnight. This gives the oats, chia seeds, and ground flaxseed time to absorb the liquid and create creamy consistency.
Add toppings: The next morning, give overnight oats a good stir. If the consistency is too thick for your liking, add a splash of milk to loosen everything up. Top with sliced bananas, berries, walnuts, stewed apples or pears, or whatever toppings you’re in the mood for! Enjoy!

Recipe Notes:

Adjust consistency: I personally prefer creamier overnight oats, which is why I use 1 cup of milk. If you prefer thicker oats, start with ¾ cup and adjust as needed. The type of protein powder you use can also affect the consistency.
Make it higher in protein: Soy milk is one of my favorite plant-based milks because it naturally contains more protein than almond or oat milk. You can also add protein powder or top your oats with Greek yogurt.
Make it your own: Think of this recipe as your base! Switch up the fruits, nuts, seeds, and nut butters depending on what you have available and what’s in season.
Meal prep: Double, triple, or quadruple the recipe to prepare breakfast for several days. Store in airtight containers in the refrigerator for approximately 3–4 days.
For sensitive stomachs: Chia seeds, ground flaxseed, and oats all are sources of fiber. If you’re not used to so much fiber just yet, make sure to start slow and small. Start with smaller portions of chia and flax and gradually increase as tolerated.

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

I love watching so many of you become obsessed with overnight oats (and oats in general). Why? Because oats are a source of soluble fiber that can help support your heart health, your hormonal health, and digestive health.

Soluble fiber creates a gel-like substance in your colon, which reduces the reabsorption of cholesterol and fat back in the body, in turn reducing your cholesterol levels and supporting your cardiovascular health.

When it comes to your digestive health, soluble fiber helps slow down digestion, adds bulk to stool, which is good for keeping you full longer and reducing diarrhea/loose stools.

I fear I could go on about soluble fiber and oats, but alas, I will not.

Since many of you are already making more overnight oats, why not work on getting you the most bang for your buck by adding more micronutrients and sources of gut healthy ingredients to ensure we’re supporting your digestive health to its’ fullest.

We’re adding chia seeds, ground flax, cinnamon, and nut butter. Here’s why → I’d like to note that before we add the chia seeds and ground flax, we’re rocking with 4 grams of fiber from the oats.

Chia seeds: source of soluble fiber that helps slow digestion down, add bulk to stool, and keeps you fuller for longer, which will help regulate your blood sugar. One tablespoon of chia seeds adds 5-6 extra grams of fiber, without breaking a sweat.

Ground flax: source of insoluble fiber that will help speed transit time, reduce straining and constipation. This is a great tool to use when you’re dealing with chronic constipation.

This has been my go-to overnight oats recipe for the past year—easy to make, quick to whip up, nourishing, and obviously delicious. If you want a quick 5-minute recipe, let’s get into it.

It’s perfect to prep for your busy mornings when you want something nourishing with minimal effort — just add the toppings you want, and call it a day!

Yields: As many as you want to prep!

Prep time: 10 minutes

Total time: Overnight

This recipe is dairy free and vegan (depending on protein powder you use).

Ingredients: this is for one overnight oats recipe, you can double/triple/quadruple to your liking

½ cup rolled oats (GF if necessary)

1 cup plant-based milk (I used soy milk)

½ tsp vanilla extract

1 tbsp chia seeds

1 tbsp ground flax

½ tbsp maple syrup

½ tsp cinnamon

1 tbsp nut butter

1 scoop plain/vanilla protein powder of choice (you can opt out, add Greek yogurt on top instead for protein)

Ideas for Toppings:

½ banana, sliced thinly

½ cup berries (strawberries, blueberries, blackberries)

1 tbsp walnuts

Stewed apples/pears

Instructions:

Combine dry ingredients: In a mason jar or container (s), add rolled oats, chia seeds, ground flax, cinnamon, and protein powder (if using). Stir well to evenly distribute the ingredients.

Add wet ingredients: Pour in milk of choice, vanilla extract, maple syrup, and nut butter. Stir everything together until well combined, making sure there are no clumps of protein powder or nut butter.

Let it sit: Allow the mixture to sit for about 5–10 minutes, then give it another good stir. This helps prevent the chia seeds from clumping together and ensures everything is evenly incorporated.

Refrigerate overnight: Cover container(s) with a lid and place it in the refrigerator for at least 4 hours, but preferably overnight. This gives the oats, chia seeds, and ground flaxseed time to absorb the liquid and create creamy consistency.

Add toppings: The next morning, give overnight oats a good stir. If the consistency is too thick for your liking, add a splash of milk to loosen everything up. Top with sliced bananas, berries, walnuts, stewed apples or pears, or whatever toppings you’re in the mood for! Enjoy!

Recipe Notes:

Adjust consistency: I personally prefer creamier overnight oats, which is why I use 1 cup of milk. If you prefer thicker oats, start with ¾ cup and adjust as needed. The type of protein powder you use can also affect the consistency.

Make it higher in protein: Soy milk is one of my favorite plant-based milks because it naturally contains more protein than almond or oat milk. You can also add protein powder or top your oats with Greek yogurt.

Make it your own: Think of this recipe as your base! Switch up the fruits, nuts, seeds, and nut butters depending on what you have available and what’s in season.

Meal prep: Double, triple, or quadruple the recipe to prepare breakfast for several days. Store in airtight containers in the refrigerator for approximately 3–4 days.

For sensitive stomachs: Chia seeds, ground flaxseed, and oats all are sources of fiber. If you’re not used to so much fiber just yet, make sure to start slow and small. Start with smaller portions of chia and flax and gradually increase as tolerated.

xoxo,

Jasmin D the RD

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