Gut & IBS
A make-ahead breakfast with gentle fibre and a spoon of warm fruit, easy on a sensitive gut.
Time
10 min
Serves
2
Area
Gut & IBS
Ingredients
80g jumbo rolled oats
150g Greek yoghurt
200ml semi-skimmed milk
1 tbsp chia seeds
1 ripe quince (or 2 pears), peeled and diced
1 tsp honey
½ tsp ground cinnamon
2 tbsp toasted almonds, chopped
Method
1
Stir the oats, yoghurt, milk and chia seeds together in a bowl, cover and chill overnight.
2
Put the quince in a small pan with the honey, cinnamon and 3 tbsp water. Cover and simmer on a low hob for 15 to 20 minutes until soft.
3
In the morning, loosen the oats with a splash of milk and split between two bowls.
4
Spoon the warm quince over the top and finish with the almonds.
Why it works
Oats give you soluble fibre, which is usually kinder to an irritable gut than the rough bran kind. Keeping the portion to 80g and cooking the fruit makes it easier to digest first thing.
Priya Nair
Nutritionist · gut health
