Start your morning with a soothing, nutrient-dense bowl of Oatmeal with Blueberries & Flax — made with gentle ingredients that support digestion, reduce inflammation, and fuel your body without triggering reflux or discomfort. Perfect for anyone avoiding citrus, caffeine, or high-fat starts to the day.
Yields:
2 Servings
Prep time:
5 mins
Total time:
15 mins
Ingredients
- 1 cup rolled oats (certified gluten-free if needed)
- 2 cups water or unsweetened almond milk
- ½ tsp cinnamon
- ½ cup fresh or frozen blueberries
- 1 tbsp ground flaxseed
- 1–2 tsp maple syrup (optional, for sweetness)
- Pinch of salt
- Optional toppings: sliced banana, lactose-free yogurt, sunflower seeds
Directions
- Cook the oats
In a medium saucepan, bring water (or almond milk) and a pinch of salt to a gentle boil. Stir in oats and reduce to a simmer. Cook for 5–7 minutes, stirring occasionally, until thickened. - Add flavor and nutrition
Stir in cinnamon and flaxseed. Add blueberries and cook for 1–2 more minutes until warmed through (or burst slightly if frozen). - Serve warm
Drizzle with maple syrup if desired. Top with optional sliced banana or a spoonful of lactose-free yogurt.
GERD-Friendly Notes
| Ingredient | GERD-Safe? | Notes |
|---|---|---|
| Rolled Oats | Yes | Low-acid, high-fiber, great for digestion |
| Blueberries | Yes | Safe in moderate portions; non-citrusy fruit |
| Flaxseed (Ground) | Yes in moderation | Adds fiber & omega-3s; start with 1 tbsp |
| Cinnamon | Yes | Mild spice; avoid if personally sensitive |
| Almond Milk | Yes (unsweetened) | Choose carrageenan-free and unflavored |
| Maple Syrup | Yes | Use sparingly; gentle sweetener |
Serving Suggestions
- Pair with a cup of herbal tea (e.g., chamomile or ginger) instead of coffee
- Add banana slices or steamed apples for a naturally sweet, reflux-safe twist
- Sprinkle with sunflower seeds or a spoon of lactose-free yogurt for creaminess
- Chill overnight for a cold, prep-ahead breakfast (overnight oats style)
Why You’ll Love It
- Warm and comforting, perfect for cool mornings
- No citrus, no caffeine, no reflux triggers
- Rich in fiber and plant-based omega-3s
- Dairy-free and gluten-free adaptable
- Keeps you full and energized — without the crash
