Gut Healthy Fermented overnight oats

This gut healthy fermented oatmeal is helping me (and my gut microbes!) currently thrive. So I wanted to share it with you.


What is Fermented Overnight Oats?


It’s basically just overnight oats made with probiotic-rich kefir.


Kefir is a cultured, fermented milk drink that is similar to yogurt – but thinner in consistency. Compared to yogurt, kefir is a more potent source of probiotics. Now, this depends on the manufacturing processes, but traditionally kefir is not heated so more of the bacteria survive. Most sources recommend consuming about one cup of kefir per day - and this fermented oats recipe is an easy way to get your daily fix!


Instead of using water or nut milk as the liquid in your overnight oats, using kefir allows the oats to ferment overnight. This process, referred to as lacto-fermentation, results in a nutrient-boosted breakfast to maximize gut health. Note: you should allow for the mix to refrigerate for at least 12 hours for the lacto-fermentation process to occur.


What is Lacto-Fermentation?


Lacto-fermentation is the most popular type of fermentation in which lactic acid bacteria feed on fiber, sugar, and/or starch, creating lactic acid. The top 4 lactic acid probiotic genera are: Lactobacillus, Leuconostoc, Pediococcus and Streptococcus.


Here are three reasons why lacto-fermentation is an important process for gut-health:


  1. POSTBIOTICS: postbiotics are the byproducts of fermentation, like lactic acid that prevents pathogenic bacteria growth and food spoilage, and short chain fatty acids (SCFAs) which confer powerful health and nutrient benefits.


  1. NUTRIENT AVAILABILITY: fermentation “unlocks” micronutrients like magnesium, zinc, iron, so they are more bioavailable for your body to absorb


  1. DIGESTION: because bacteria are breaking down sugars and starches during fermentation, nutrients like lactose become easier to digest


Gut Healthy Boosted Oatmeal Recipe


Let’s just dig right into what I all added in this oatmeal bowl. I’ll share the ingredients, in order of how I added them.


Organic Rolled Oats (⅓ cup)

Yes, of course I know that oats are a grain, starch, and even oftentimes frowned upon as an antinutrient. I’m well aware of it all. For that reason, you may choose to use a different grain, like quinoa, but you’d want to check if there are additional cooking requirements.


I love organic oats for their fiber content and that they are very filling, low-FODMAP, and contain no sugar.


Plain Kefir (1 cup)

Pour kefir into the oatmeal. Stir, and boom!



How to Make Oatmeal Taste Good


Technically, oats and kefir are the only two ingredients needed for the fermentation to occur. Now, if you just ate the oatmeal as-is from above, you might not think it tastes super great, and I’m all about tasty food, so here are 7 extras you could add.


  1. Cinnamon

  2. Frozen Fruit or Berries

  3. Nut Butter

  4. Raw Honey

  5. Hemp Seeds

  6. Date Syrup

  7. Shredded Coconut