Oats are one of the simplest, and most powerful, foods for gut health. They’re packed with soluble fibre, especially beta-glucan, which feeds beneficial gut bacteria and supports the production of short-chain fatty acids like butyrate, known to reduce inflammation and strengthen the gut lining. Oats also help to regulate blood sugar, keep you fuller for longer, and support regular bowel movements. Whether you enjoy them warm, overnight, or blended into smoothies or snacks, oats are an easy, affordable way to nourish your microbiome daily.
And combined with Matcha? Well…Matcha green tea is believed to exert beneficial effects on the gut microbiota, as it is richer in nutrients such as tea catechins and insoluble dietary fibre.
Bump it up with a final sweetening of blueberries and probiotic rich yoghurt and you’ve got a gut loving breakfast in one!
MATCHA BLUEBERRY PISTACHIO OVERNIGHT OATS
Serves 2-3
1 cup rolled oats
1 1/2 tbsp chia seeds
1 cup whole dairy milk or light coconut milk (for dairy free option)
1 tbsp maple syrup
1 tsp vanilla extract
1 2/3 cup greek yoghurt or plant based (for vegan option)
1/2 cup strong brewed matcha tea (I used 1tbsp matcha powder with 1/2 cup hot water)
1 cup fresh or frozen blueberries
2 tbsp chopped pistachios
Combine oats, chia seeds, dairy milk, maple syrup, vanilla extract, 1 cup of the greek yoghurt and matcha in a container and mix well. Dollop the remaining greek yoghurt over the top with the blueberries and finish with the pistachios. Set in the fridge overnight and enjoy for breakfast.
