Boost your gut health with this dietitian's fiber-packed oatmeal recipe

Breakfast is often a rushed affair, eaten on the go over a dashboard or desk, but if you're able to regularly make time for a morning meal that isn't high in sugar or sweeteners, or ultra-processed, you could make a noticeable difference to how you feel.

One option that should be on everyone's list of breakfast go-tos is oatmeal and this recipe from registered dietitian Emily Villaseca, founder of Pass the Chia, who coaches women to take control of their health through their diet, is a stand-out option.

“The oats, seeds and fruit in this recipe provide plenty of fiber to feed the healthy bacteria in the gut,” says Villaseca.

“A robust community of gut bacteria keeps the lining of your gastrointestinal tract strong, which in turn supports good digestion as well as immune and heart health.

“We know that nutrient-dense and high-fiber foods lead to a more diverse gut microbiome, which can positively impact nearly all areas of our health.

“We also know that diets high in sugar, artificial sugars, fats, red meats, and processed foods can negatively impact our gut health.”

The recipe is also high in protein and contains plenty of healthy fats, both of which will keep you feeling full and satisfied for longer.

This recipe can be made ahead of time and used as overnight oats which can be stored in the fridge (I do this and heat it in the morning, though it could be eaten cold) or mixed in the morning.

Oatmeal recipe

Ingredients

• ½ cup rolled oats
• 2tbsp chia seeds
• 2tbsp peanut butter
• 1/3 cup soy milk
• 1 scoop protein powder (28g, Be Well by Kelly)

Optional extras (not accounted for in nutritional information above)

• 1-2tbsp chocolate chips
• ½ cup berries or fruit
• 1tsp cinnamon

Method

1. Combine ingredients in a saucepan.
2. Leave to stand for 10-15 minutes for the oats and chia seeds to soak up some of the soy milk.
3. Heat gently, stirring occasionally until bubbling.

Emily Villaseca

Emily Villaseca is a dietitian with more than 12 years of experience. She believes that nutrition isn’t just about what you eat, but how you think about it. She specializes in nutrition behavior and mindset change, blending science with practical, real-life strategies to help people build sustainable habits.