Gut-Loving Oat Smoothie (serves 1)
Oats are an easy, inexpensive way to support your gut microbiome. They’re rich in prebiotic beta-glucans that feed short-chain fatty acid producers—especially propionate and butyrate.
Why care about butyrate? It supports immune function, calms inflammation, and helps keep your gut lining healthy. The more we can naturally support this powerhouse, the better.
Ingredients
½ cup rolled oats (or ⅓ cup quick oats)
1 cup milk of choice (dairy or unsweetened almond/oat)
½ frozen banana
½ cup frozen berries
1 tbsp chia seeds or ground flaxseed
1 tsp cinnamon
Optional: 1 scoop plain protein powder; water/ice to blend
Method
Soak oats in the milk for 5–10 minutes (creamier + gentler on digestion).
Add everything to a blender and blitz until smooth.
Taste and adjust thickness with water/ice.
Make it yours: add a knob of ginger (great for motility), swap berries for mango, or top with a spoon of yoghurt for extra creaminess.
Coeliac note: some people with coeliac disease react to avenin in oats and many oats are contaminated with gluten. If you’re coeliac, please consider certified uncontaminated oats if tolerated, or swap for buckwheat or quinoa flakes.