Do you skip breakfast because you don’t have time? There is a solution for you to start your day off. This banana overnight oatmeal and chia seeds pudding recipe is not only convenient because it takes three minutes to make, but because you don’t have to be rushing the morning. Your breakfast will be just a grab-on-the-go! Why not trying something that is healthy, out of the ordinary, affordable, plus it tastes like dessert? 😋
In this post, I am sharing one of my favorite overnight oatmeal recipes. Also, you will find three significant reasons to consider making it part of your diet:
- Why chia seeds and oatmeal are good for your digestive health?
- How should you eat uncooked oatmeal to be considered safe?
- How come the combination of oatmeal and chia seeds fiber could be a key to long-term weight loss success?
OATMEAL, AN ALLY TO IMPROVE DIGESTION NATURALLY
I started consuming oatmeal on a regular basis as overnight oats when I realized how bad the sugary-flavored-instant-oatmeal was. What are overnight oats? These are oats that are soaked in any type of yogurt or milk for 6-8 hours and absorb the liquid. You can add flaxseeds or chia seeds to the mixture, and toppings like nuts or fruits. The combinations are endless.
There is too much that can be said about oatmeal, but there is something in particular that amazes me, and that is what oats can do to help out with our digestive system. In this age of so many health problems linked to a diet low in fiber, the unassuming oatmeal can become your best friend.
Check the following information about how oatmeal can potentially benefit your digestive health:
RECOMMENDATION: Avoid instant oatmeal. It breaks down quickly and is absorbed faster than other types of oatmeal, which can raise your blood sugar levels. Choose plain oatmeal for the best nutritional value and the fewest calories (Old-fashioned rolled oats or steel-cut oatmeal).
BOTTOM LINE: Conditions affecting the digestive system disease can actually show improvement with regular consumption of oats. Studies have shown that oat bran has been effective in improving ulcerative colitis and can increase the bulk of stool while decreasing constipation.
Is eating uncooked oatmeal healthy?
The concept of having raw oats that have been simply soaked might be kind of new to the majority of us. For a long time, oatmeal has been linked to the idea of a comforting warm porridge. However, this unusual cold cereal version is unique and worth trying. Do not worry about eating oats just grabbing them from the bag. Nutritionists experts assure that it is perfectly safe to eat uncooked oats consuming them as an overnight oatmeal breakfast option or in a smoothie.
IMPORTANT NOTE: Make sure you soak oats overnight (or 6 -8 hours). This way the oatmeal gets rid of most phytic acid.
Some people seem to digest uncooked oats well, however, some do not. A person who is more prone to bloating, indigestion, flatulence or is sick should avoid eating uncooked oats. For such people, the cooked form of oats that’s been soaked well a night before seems to work the best.
BOTTOM LINE: You don’t want to eat raw oats dry. It is important to increase the amount of liquid you drink as you increase your fiber intake to help you avoid potential gastrointestinal issues like gas and bloating. This can be as simple as blending the oats into a smoothie or soaking them following an overnight oatmeal recipe.
CHIA SEEDS: DO THEY HELP OR AGGRAVATE CONSTIPATION?
If you are looking at options for a high-fiber diet, overnight oatmeal with chia seeds is an excellent one for you to start off. Due to the controversy over chia seeds and their relation with constipation, it is relevant to address a proper response to the question if they can work to prevent it and bring some relief, or make the problem worse.
It is true that there is no magic bullet or replacement for a healthful dietary pattern that relies on a variety of nutritious foods. However, there are options which deserve a special place in our diet and that is the case for chia seeds.
What are chia seeds?
Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as whole seeds (unlike flax and other hard-to-digest seeds). Chia seeds are also used as a functional ingredient, added to less nutritious items like baked pastries and snacks, to improve their appeal to health-conscious consumers and as a plus, they are gluten-free.
On the chart below, you can see some of the properties these tiny-bit seeds offer to your health:
Even though the benefits of chia seeds are numerous and are all considered important for the health of the human body, it is important to mention that the amount of chia seeds eaten should always be watched and should never exceed the recommended because otherwise, the side effects might start to come to the surface and which constipation is considered one of them.
IMPORTANT NOTE: Soak chia seeds BEFORE eating, at least 2-8 hours or overnight. Check there is a “gel-like” substance before consuming. The amount of water is always more than the amount of seeds; for example, two tablespoons of chia seed with one cup of water.
BOTTOM LINE: Constipation might highly occur if the fiber intake of chia seeds is paired with inadequate hydration – chia seeds always need water because they turn into a gelatinous substance when added to any liquid and this should happen outside the stomach, which means before eating it.
ROLLED OATS + CHIA SEEDS = A HELP IN WEIGHT LOSS
Why is a combination of rolled oats and chia seeds better as an overnight oatmeal?
Here’s a quick breakdown of the nutritional information of this mix:
**According to the American Heart Association, the daily value for fiber is 25 grams per day on a 2,000-calorie diet for adults. This number may also depend on age or sex.
A study published in today’s Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet.
The combination of a ½ cup of uncooked oatmeal and 2 tablespoons of chia seeds like on this Banana overnight oatmeal and chia seeds pudding recipe will provide you with 16 g of fiber on the same bowl. 😀 Always remember that the best way to get fiber is from food, and not from supplements. (Making one change- getting more fiber – can help with weight loss).
BOTTOM LINE: Although a high-fiber diet is a key to your health you should keep in mind this recommendation: Increase your fiber intake slowly and at the same time increase the amount of water you drink to avoid other symptoms like bloating, gas or diarrhea. Your body needs to gets used to your new, higher intake of fiber.
Ready to try this delicious recipe?
Banana Overnight Oatmeal and Chia Seeds Pudding
Prep time: 3Cook time: 8Yield: 1-2 portions
- ½ cup of old-fashioned rolled oats **
- 2 Tbsp of chia seeds
- 1 cup unsweetened coconut milk (or vanilla almond milk if you prefer)
- ¼ tsp ground cinnamon (I use organic ground Ceylon)
- ¼ tsp vanilla extract
- ½ tsp organic pure maple syrup (Grade B), raw honey – or stevia to taste, if you prefer.
- 1 banana, sliced (will be added just before eating)
- ¼ shaved organic dark chocolate (to garnish) – How to finely shave chocolate
**If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.
- Combine rolled oats, cinnamon, and chia seeds into a small mason jar or another container that can be closed.
- Add milk, vanilla extract and raw honey (or pure maple syrup instead). Stir until well combined. Store in refrigerator overnight (6 – 8 hours)
- When you are ready to eat this overnight oatmeal and chia pudding, you can warm it in the microwave for 20 seconds or so and then mix in the banana slices or you may eat them right out of the refrigerator. (I like the second option though)
- Garnish with shaved dark chocolate and enjoy!
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