This GERD-friendly oatmeal is a soothing, satisfying breakfast made with gentle ingredients that won’t trigger reflux. Creamy oats are paired with ripe banana and a touch of cinnamon for natural sweetness and warmth. It’s simple, nourishing, and the perfect way to start the day without discomfort.
Yields:
2 Servings
Prep time:
8 mins
Total time:
13 mins
Why You’ll Love It
This recipe is comforting, easy, and gut-friendly. Unlike many breakfast options that can be acidic or heavy, this oatmeal is designed specifically to avoid common reflux triggers like citrus, tomato, and excess fat. The banana adds natural creaminess and potassium, while cinnamon brings a cozy flavor without irritation. It’s quick to make and keeps you full and energized all morning.
Ingredients
- 1 cup rolled oats (gluten-free, if needed)
- 2 cups water or low-fat milk (or a non-dairy option like almond or oat milk)
- 1 medium ripe banana, sliced
- ½ tsp ground cinnamon
- 1 tsp honey or maple syrup (optional, for extra sweetness)
- Pinch of salt (optional)
Instructions
- Cook the Oats: In a medium saucepan, bring water (or milk) to a gentle simmer. Stir in oats and cook over low-medium heat for 5–7 minutes, stirring occasionally, until creamy.
- Add Banana & Cinnamon: Stir in sliced banana and ground cinnamon. Continue cooking for another 1–2 minutes, mashing a few banana slices for extra creaminess.
- Sweeten & Serve: Remove from heat, taste, and add honey or maple syrup if desired. Serve warm, topped with extra banana slices and a light sprinkle of cinnamon.
Storage & Meal-Prep Tips
- Fridge: Store leftovers in an airtight container for up to 2 days.
- Reheat: Warm gently on the stovetop or microwave, adding a splash of milk or water to loosen texture.
- Make-ahead: Cook a larger batch of oats and add banana/cinnamon fresh when reheating.
Substitutions & Variations
- Dairy-free: Use almond, oat, or rice milk instead of cow’s milk.
- Extra fiber: Stir in 1 tsp chia seeds or ground flax (if tolerated).
- Nutty twist: Add a spoonful of smooth almond butter (if tolerated, and not a reflux trigger for you).
- Lower sugar: Skip honey/maple syrup — the banana provides natural sweetness.
Why This Breakfast Is GERD-Friendly
This oatmeal is designed to be gentle on digestion while still flavorful:
- Oats provide soluble fiber, which supports digestion and helps keep you full without heaviness.
👉 Oats and digestion – Harvard Health → - Bananas are naturally alkaline, soothing for the stomach, and a common recommendation for those with GERD.
👉 Bananas and reflux – Johns Hopkins Medicine → - Cinnamon adds flavor without acidity or reflux-triggering spices.
👉 Cinnamon nutrition – Cleveland Clinic →
This recipe is also part of our GERD-Friendly Recipes → collection, offering easy, gentle meals for those managing reflux.
