Mornings with reflux call for something warm, plain, and unlikely to cause trouble, and oatmeal has earned its reputation as one of the safest breakfasts around. No coffee, no citrus, just oats, banana, and a splash of almond milk.
Ingredients
- 1/2 cup rolled oats
- 1 cup unsweetened almond milk
- 1 ripe banana, sliced
- 1 tsp maple syrup (optional)
- Pinch of cinnamon
Instructions
- Combine oats and almond milk in a small saucepan over medium heat.
- Bring to a gentle simmer, stirring occasionally, and cook 5-7 minutes until thickened.
- Remove from heat and stir in half the banana slices and maple syrup if using.
- Pour into a bowl and top with the remaining banana and a pinch of cinnamon.
Nutrition Facts (per serving)
| Calories | 280 |
| Total fat | 5g |
| Total carbohydrates | 53g |
| Dietary fiber | 7g |
| Protein | 7g |
| Sodium | 95mg |
Why This Is Good for Your Gut
Oats are low in fat and naturally alkaline-forming, which helps keep stomach acid from irritating the esophagus first thing in the morning. Banana is one of the few fruits low in acidity and gentle enough for reflux, and skipping coffee and citrus toppings keeps this breakfast calm from the first bite.
Keep this in the regular breakfast rotation and mornings stop being something to brace for.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
