Call it a boon or a bane, but Instagram has undeniably propelled overnight oats to superfood status. With their visually appealing jars and versatile flavours, it is no surprise that this breakfast staple has taken the health world by storm. However, did you know that this trendy option might not be suitable for everyone? People with a sensitive gut should think twice before joining the overnight oats trend. If you struggle with gut sensitivity, it is essential to choose alternatives that offer nutrition without discomfort. Here is why experts recommend avoiding overnight oats and what you can eat instead.
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5 Benefits of Eating Oats Every Day:
Before understanding why overnight oats may not be ideal for sensitive guts, let us first look at the benefits of oats.
1. Improves Digestion
Eating oats daily can make your stomach feel light and comfortable. Oats are packed with soluble fibre, which gently cleanses your digestive tract and eases constipation. This fibre absorbs water and forms a gel-like consistency, aiding bowel movements. According to nutritionist Gargi Sharma, “The soluble fibres in oats help lower cholesterol levels and increase intestinal transit time, reducing glucose absorption in the body. Alongside, the antioxidants called avenanthramides help suppress high blood pressure levels by producing nitric oxide gas, aiding the movement of blood through blood vessels.”
2. Keeps You Full for Longer
Oats digest slowly, keeping you full for hours and reducing sudden hunger pangs. Adding fruits, nuts, or seeds to oats makes the meal more filling and can support weight management.
3. May Help Reduce Belly Fat
Oats are low in calories and high in fibre, which promotes fullness and prevents overeating. Beta-glucan in oats helps improve satiety and may reduce fat storage around the abdomen.
4. Supports Healthy Skin
Regular oat consumption can help reduce redness, dryness, and breakouts due to its hydrating and anti-inflammatory properties. Good gut health is linked to skin health, and oats play a role in both.
5. Provides Sustained Energy
The fibre in oats ensures a slow release of energy, preventing sudden blood sugar drops and irritability. A bowl of oats in the morning can keep you focused throughout the day.
Overnight Oats vs Cooked Oats: Which Is Better for Gut Health?
Although both options start with the same base ingredient, their preparation method makes a big difference. Overnight oats are soaked in milk or yoghurt without cooking, whereas regular or masala oats are cooked on heat. Cooking oats breaks down phytic acid, a compound that can interfere with nutrient absorption and cause bloating in sensitive individuals. This is why cooked oats are easier on digestion and generally better for gut health.
Why Overnight Oats May Not Be Good for Sensitive Guts
While oats are generally considered a healthy breakfast choice, overnight oats might not suit everyone. Nutritionist Shweta J Panchal explains that overnight oats contain phytic acid, which can cause bloating and discomfort in some people. Although convenient, consuming them daily can lead to digestive troubles rather than keeping you full.
Health Risks of Overnight Oats Beyond Bloating
Apart from bloating, phytic acid in overnight oats can reduce the absorption of minerals such as iron, zinc, and calcium. Over time, this may lead to nutritional deficiencies if overnight oats are consumed excessively without proper dietary balance. People with sensitive guts or IBS may also experience cramps and irregular bowel movements.
How to Make Overnight Oats Easier on the Stomach
Photo: Pexels
If you still love overnight oats and do not want to give them up, try these tips to make them more digestible:
Soak the oats for a longer duration, preferably 12 hours or more.
Add a splash of lemon juice or apple cider vinegar while soaking to reduce phytic acid.
Pair with yoghurt for probiotics, which support gut health.
Avoid adding too many raw high-fibre toppings if you have a sensitive stomach.
What to Eat Instead
If you often feel bloated or uneasy after eating overnight oats, experts recommend switching to cooked options like masala oats. Cooking breaks down the phytic acid, reducing the chances of digestive discomfort. Masala oats are quick to prepare, flavourful, and still offer the benefits of regular oats.
Easy Masala Oats Recipe for a Gut-Friendly Breakfast
Ingredients:
½ cup rolled oats
1 cup water
½ cup chopped vegetables (carrot, beans, capsicum)
½ tsp turmeric powder
½ tsp cumin seeds
Salt to taste
Fresh coriander for garnish
Method:
Heat a pan and add cumin seeds.
Add chopped vegetables and sauté for a minute.
Add turmeric, salt, and water, then bring to a boil.
Stir in the oats and cook for 3–4 minutes until thick.
Garnish with fresh coriander and serve hot.
Do Overnight Oats Aid Weight Loss?
Many people assume that overnight oats boost metabolism and aid weight loss. However, experts caution against this assumption. Oats are nutrient-dense but also high in carbohydrates. According to nutritionist and macrobiotic health coach Shilpa Arora, consuming high-glycaemic starches can spike insulin levels and, over time, increase the risk of diabetes if not balanced properly.
Nutritionist Leema Mahajan adds that instant oats have a high glycaemic index. Pairing them with sweet fruits can cause rapid spikes and crashes in blood sugar, leading to cravings, fatigue, and lethargy. This can ultimately hinder weight loss efforts.
Also Read: 6 Home Remedies To Enjoy Indian Food Without Gas, Acidity Or Sluggishness
Are Overnight Oats Suitable for IBS and Low-FODMAP Diets?
For people following a low-FODMAP diet or those with IBS, overnight oats can be tricky. Uncooked oats retain more resistant starch, which may ferment in the gut and cause discomfort. Cooked oats, however, are generally better tolerated and can be included in moderation.
6 Best Foods for a Sensitive Gut
Apart from cooked oats, you can include these gut-friendly foods in your diet:
1. Bananas
Easy to digest and rich in potassium, bananas are gentle on the stomach. Opt for ripe bananas for better tolerance.
2. Ginger
Known for its anti-inflammatory properties, ginger helps soothe digestion and reduce nausea. Add it to tea, meals, or consume it raw.
3. Yoghurt
Plain yoghurt with live cultures supports gut health by promoting good bacteria. It can also help reduce symptoms of IBS.
4. Avocados
Avocados are high in healthy fats and fibre and are easy on the digestive system. Mashed or ripe avocados work best for sensitive guts.
5. Applesauce
Unsweetened applesauce is a low-fibre, easily digestible fruit option that can aid digestion without irritating the gut.
6. Sweet Potatoes
Packed with vitamins and fibre, sweet potatoes are easy to digest when baked or mashed, making them perfect for sensitive stomachs.
So, if you want to keep your gut happy, consider cooked oats and other gentle alternatives rather than relying on overnight oats. Making these small changes can go a long way in ensuring a healthy digestive system.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.