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a bowl of oatmeal topped with fruit.

Tummy-Friendly Soaked Oats Recipe

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5 from 1 review

This recipe is packed with tummy-friendly ingredients like soaked oats, which are easier to digest, almond milk, which is low in lactose, and chia seeds, which are a good source of fiber and healthy fats. The mashed banana adds natural sweetness and a boost of potassium, while the cinnamon adds a warm, comforting flavor. Feel free to adjust the sweetness and toppings to your liking, and enjoy a healthy and delicious bowl of oatmeal without the bloating!

  • Total Time: 20 Minutes
  • Yield: 2 Servings 1x

Ingredients

Units Scale
  • 1 cup old-fashioned rolled oats (use gluten-free oats for gluten-free diets)
  • 2 cups water
  • 1/2 cup unsweetened almond milk
  • 1 banana, mashed
  • 1/2 teaspoon cinnamon
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or maple syrup (optional, for extra sweetness)

Instructions

  1. In a large bowl, mix together the rolled oats and water. Cover the bowl with a lid and place it in the fridge overnight to soak.
  2. In the morning, remove the oats from the fridge and drain off any excess water.
  3. In a medium saucepan, combine the soaked oats, almond milk, mashed banana, and cinnamon. Heat the mixture over medium heat, stirring occasionally, until it comes to a boil.
  4. Reduce the heat to low and simmer the oatmeal for 5-7 minutes, stirring occasionally, until it reaches your desired consistency.
  5. Remove the oatmeal from the heat and stir in the chia seeds and honey (if using). Serve immediately.

Notes

  1. This recipe can easily be doubled for extra servings.
  2. Some people believe that adding a teaspoon of vinegar to the oats will further help them become easier to digest. If you add vinegar to the oats and water, you may wish to rinse the oats in a fine-mesh strainer before cooking.
  3. Be sure to use certified gluten-free oats if you are on a gluten-free diet.

Nutrition

  • Serving Size: 1/2 of recipe
  • Calories: 278
  • Sugar: 7.2 g
  • Sodium: 57.7 mg
  • Fat: 2.9 g
  • Saturated Fat: 0.8 g
  • Carbohydrates: 48.8 g
  • Fiber: 8.9 g
  • Protein: 7.9 g
  • Cholesterol: 0 mg

Find it online: https://www.cleaneatingkitchen.com/oatmeal-and-bloating/