Gut Loving Oats

Soothing, calming, healing, nourishing!

When oats are cooked low & slow, more starch is released which, once eaten, coats the lining of the digestive tract to soothe & heal. Oats also contain a good amount of soluble fibre which slows digestion to increase nutrient availability & absorption. One of the soluble fibres within oats, beta glucan, has been shown to reduce cholesterol levels. The mechanism in which beta glucan has this action is thought to be partly due to this coating of the digestive tract as it inhibits the absorption of cholesterol. The body then uses cholesterol stores it already has, therefore naturally reducing overall cholesterol levels (1).

Apples contain pectin which also helps to heal & repair the gut. Pectin is also a prebiotic which means it feeds the good microbes in our gut to help them to thrive. A lot of pectin is fond in the skin so do not peel them! By stewing apples we're kind of pre-digesting them so that our body doesn't have to work as hard to break them down to get the nutrients out too.

Cinnamon not only enhances the sweetness of the oats & apples, cinnamon is high in antioxidants, can help to regulate blood sugar & it also warms the body which enhances circulation.

I like to serve this with added crunch in the form of nuts & seeds as well as a drizzle of raw honey. Such nourishing comfort food that makes our bodies so happy!



Makes 2-4 serves so this is great for meal prep!


  • 1 cup rolled oats

  • 1 cup milk of choice

  • 1 1/2-2 cups water

  • 1 cinnamon stick (or 1 tsp of ground cinnamon)

  • 2 medium apples


  • Chop the apples up into small cubes

  • Add all ingredients to a pot (start with 1 1/2 cups of water)

  • Heat to a simmer then turn down as low as your stove will go & put the lid oon

  • Stir occasionally so that it doesn't stick to the bottom & also to help the release of the starch. Keep an eye on it & add the extra 1/2 cup of water if needed. The total water amount will depend on your preferred consistency

  • It will take around 45-60 minutes to cook.

  • Enjoy!

  1. Joyce et al. 2019. The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan: Modes of Action and Potential Role of Bile Acids and the Microbiome. DOI: 10.3389/fnut.2019.00171.