Yes, porridge, especially made from whole oats, is a great prebiotic food because its fiber, particularly beta-glucan, acts as food for beneficial gut bacteria, promoting a healthy microbiome, better digestion, and balanced cholesterol levels. Oats provide the non-digestible fiber that ferments in the gut, supporting the growth of good microbes like Lactobacillus and Bifidobacterium.
For this reason, porridge oats are a fantastic prebiotic food to eat every day, but just how can we make sure we're getting enough of these essential probiotic and prebiotic nutrients?
According to the study, foods that pack the greatest prebiotic punch are dandelion greens, Jerusalem artichokes, garlic, leeks, and onions. In addition to supporting gut microbes, prebiotic rich foods contain high amounts of fiber — something most Americans do not get enough of.
Steven Gundry warns that oats contain a gluten-like lectin, which may trigger immune responses in gluten-sensitive individuals, potentially leading to intestinal damage and systemic inflammation.
Oats can be a fantastic gut-friendly food as part of a healthy, varied diet. Here are four of their digestion-boosting benefits. Most simple of all, the high fibre content of oats helps us have regular and healthy bowel movements.
Instant porridge is fine if you stay away from flavoured or sweetened versions. Even healthy-sounding flavours such as apple and blueberry generally contain added sugars. The added sugars and calories in these types of porridge mean they are not healthy options for weight loss or for people with diabetes.
Healthy Breakfast Ideas
One line of reasoning used to argue oats aren't healthy is that eating them can lead to spikes in blood sugar (glucose). This seems to be linked to the rising use of glucose monitors by people who don't have diabetes.
Dr. Gundry recommends lectin-free options like pasture-raised eggs, avocado with MCT oil/ olive oil, nuts (walnuts, macadamias, pistachios), and sheep/ goat yogurt/ coconut yogurt for breakfast, often delaying it or eating calories in a short window; he advises against typical cereals, oats, and cow's milk yogurt due to lectins, promoting foods that support gut health.
Oats contain a type of soluble fiber called beta-glucan, which lowers blood glucose and cholesterol levels and reduces the risk of heart disease and diabetes. Beta-glucan also promotes healthy gut bacteria and intestinal health. Eating oatmeal regularly can have weight management benefits, too.
Signs you need prebiotics often point to an imbalanced gut microbiome, including digestive issues (bloating, gas, constipation, diarrhea), strong sugar cravings, frequent illnesses (weakened immunity), skin problems (acne, eczema), low mood/anxiety, and fatigue, as prebiotics feed good gut bacteria, impacting overall gut, immune, and mental health.
Blueberries, raspberries, blackberries, and strawberries are not just a sweet snack. They are also beneficial to your gut health. Along with containing dietary fiber, they are rich in prebiotics that promote the growth of good bacteria in your gut.
Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.
“Jumbo”, “rolled” and “steel-oats” are the most natural porridge varieties with the biggest health benefits for our breakfast bowls. “Quick oats” are processed although they still offer more nutrition than the instant sachets and pots.
Spotlight the Super Six:
When it comes to the plants you eat, you want to eat from across the six different plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices.
Prebiotics are found in many fruits and vegetables containing complex carbohydrates, such as fiber. You may already have these foods in your pantry or fridge, including apples, bananas, berries, carrots, flax seed, garlic, oats and sweet potatoes.
Recommended superfoods
These foods contain compounds that help increase the number and diversity of gut bacteria. Good sources of fiber include fruits, vegetables and whole grains. Aim for half or more of your total grain intake to come from whole grains, eat whole fruits whenever possible, and vary the veggies you eat.
"Eggs and oatmeal can both be healthy breakfast options, but they offer very different benefits," says Natalie Rizzo, registered dietitian and TODAY nutrition editor. While eggs are packed with filling protein and nutrients like choline, "oatmeal delivers fiber and slow-digesting carbs," Rizzo says.
Focus on Whole, Minimally Processed Foods
These foods deliver fiber, antioxidants, and potassium, all of which support healthy blood pressure and reduce inflammation. Leafy greens, berries, lentils, oats, and flaxseeds are standouts.
In relation to this process, oats, being high in both fibre soluble and insoluble, are susceptible to causing gas accumulation if consumed in excess. In fact, foods rich in soluble fibre, such as oat flour, generate more gas than those with a predominantly insoluble composition, such as wheat semolina or brown rice.
Nuts and seeds are nutrient-dense foods that can be great for your morning routine, especially when eaten on an empty stomach. Options like almonds, walnuts, chia seeds, and flaxseeds are not only rich in healthy fats but also provide protein and fiber, helping to keep hunger pangs at bay.
Signs of bad gut health include digestive issues like bloating, gas, diarrhea, constipation, and heartburn; skin problems such as acne or eczema; mood changes like anxiety or depression; fatigue; sugar cravings; and unintentional weight changes, all stemming from an imbalance in your gut microbiome (dysbiosis). These symptoms can signal that your gut isn't processing food and eliminating waste effectively, impacting overall well-being, notes Healthdirect and GoodRx.
This gastroenterologist's breakfast is a four-ingredient smoothie packed with fiber. Blueberries, bananas, soymilk and broccoli sprouts make this gut-friendly blend. Add flax, hemp or walnuts for extra healthy fats, protein and long-lasting energy.