Overnight oats are basically meal prep for your gut, no cooking required. Rolled oats soften overnight into a fiber-rich base, pineapple brings bromelain, a digestive enzyme that helps break down protein, and coconut and almonds round it out with fat and even more fiber. Stir it together before bed, wake up to breakfast that's already done its job.
Ingredients
- 1/2 cup rolled oats
- 1/2 cup coconut milk
- 1/3 cup fresh pineapple, chopped, core included
- 2 tablespoons chopped almonds
- 1 tablespoon shredded coconut
Instructions
- Combine oats and coconut milk in a jar and refrigerate overnight.
- In the morning, top with chopped pineapple, almonds, and shredded coconut before eating.
Nutrition Facts (per serving)
| Calories | 420 |
| Total fat | 26g |
| Total carbohydrates | 40g |
| Dietary fiber | 8g |
| Protein | 9g |
| Sodium | 25mg |
Why This Is Good for Your Gut
Rolled oats are rich in beta-glucan, a soluble fiber that beneficial gut bacteria ferment into short-chain fatty acids that support colon health. Pineapple, especially its core, contains bromelain, a digestive enzyme that helps break down proteins and can ease digestive discomfort. Almonds and coconut add additional fiber and healthy fats that support satiety and a stable gut environment overnight.
Breakfast that does its gut-health homework while you sleep. For more make-ahead options, see our fast gut-friendly breakfast ideas, and if pineapple's bromelain agrees with you, Ginger Turmeric Overnight Oats with Pumpkin Seeds is another oat jar worth trying.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
