Coconut Milk Overnight Oats

Prepping breakfast the night before doesn’t get easier than these overnight oats. High in fiber and protein, this recipe is a great option for improving or maintaining general gut health, as well as being a relatively safe option for those living with GERD (gastroesophageal reflux disease). 

This recipe is great to make as a batch that can be easily grabbed on your way out the door throughout the week as it keeps in the fridge for up to 5 days. This recipe is GERD friendly, gluten free, dairy free and plant-based.

Why this recipe is GERD friendly:

Oats are a source of fiber, particularly soluble fiber. Soluble fiber aids in slowing down digestion and increasing levels of satiety. 

This recipe is also a lower-fat breakfast option, making it a more GERD safe option for those who do not want to exacerbate their symptoms.

Chia seeds, a main ingredient in this recipe, are also full of fiber, packing in about 10g for every ounce! Chia seeds are also a great source of polyunsaturated fatty acids. Poly-unsaturated fatty acids have strong antioxidant properties and can help mediate inflammation levels. 

Keep in mind!

Oats are a higher carbohydrate grain to consume for breakfast. Carbohydrates can exacerbate GERD symptoms, so this is something to keep in mind. When choosing carbohydrates, opt for the high fiber option. 

If you incorporate toppings like fruits (e.g., cherries, apples, blueberries), it is important to recognize that most fruits are acidic. Acidity can exacerbate GERD symptoms, so it is best to limit fruit consumption, especially if you notice your symptoms worsen after consumption. 

Recipe Tips:

Maple syrup does contain lots of sugar (12g/ Tbsp). Make sure to measure out the maple syrup. Free sugars, like those found in maple syrup, are of concern because they can contribute to an increased risk of chronic disease when they are consumed in excess. 


1/2 C Oats (Gluten Free if that’s your vibe)

1 Tb Chia Seeds

1 tsp Maple Syrup

Salt (to taste)

3/4 C Coconut Milk

How to:

Put the oats, chia seeds, salt and maple syrup in a lidded jar. Add the coconut milk, stirring until everything is mixed with no visible clumps. Cover and place in the fridge overnight. In the morning, add your fav toppings and enjoy! This recipe can last up to 5 days in the fridge. 

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