17
Sep

Gut-Friendly Overnight Oatmeal Pudding

Ingredients (Serves 1-2)

  • ½ cup rolled oats (gluten-free if preferred)
  • ½ cup unsweetened yogurt or kefir (for probiotics)
  • ½ cup unsweetened almond milk (or any plant-based milk)
  • 1 tbsp chia seeds (fiber and omega-3s)
  • ½ tsp cinnamon (anti-inflammatory, helps digestion)
  • ½ tsp vanilla extract (optional)
  • ½ small banana, mashed (prebiotic fiber)
  • ¼ cup blueberries or berries of choice (antioxidants, fiber)
  • 1 tsp honey or maple syrup (optional, for sweetness)

Instructions

  1. Combine the Base: In a jar or bowl, mix oats, yogurt, almond milk, chia seeds, cinnamon, and vanilla extract. Stir until well combined.
  2. Add Fruit: Mash the banana slightly and fold it in. Top with berries.
  3. Refrigerate Overnight: Cover and place in the fridge for at least 6–8 hours, or overnight.
  4. Stir and Serve: In the morning, stir the pudding. Add extra milk if needed for creaminess. Drizzle honey or maple syrup if desired.
  5. Optional Toppings: Sprinkle with flaxseeds, a few nuts, or a pinch of cinnamon for extra gut support.

Why This Supports Gut Health

  1. Oats & Chia Seeds: Prebiotic fiber feeds healthy gut bacteria.
  2. Yogurt/Kefir: Introduces probiotics to balance gut flora.
  3. Banana & Berries: Gentle natural fiber and antioxidants to reduce inflammation.
  4. Cinnamon: Helps regulate blood sugar and soothes digestion.

💡 Tip: If you have a sensitive stomach, stick to small servings at first and avoid too many high-FODMAP fruits like apples or pears.