Ideal for sensitive stomachs: Oat porridge with fruit & toasted seeds

Published Monday, Aug 11 2014, 18:20 BST  |  By  |  Add comment
Make a change from your usual breakfast options and whip up this simple oat porridge with fruit and toasted seeds.

Courtesy of Gut Week, this recipe uses rolled oats or oats bran, a kinder alternative for those with sensitive stomachs than the usual rolled oats.

Porridge with toasted sunflower seeds and fruit

© Love Your Gut

Recipe creator Dr Joan Ransley says: 'For people with a sensitive gut oat bran may be gentler on the gut than rolled oats. Both are low in fermentable carbohydrates but some people may find they can tolerate oat bran better.'


  • 23g rolled oats or oat bran
  • 150ml water
  • 2 teaspoons sunflower seeds
  • 1 teaspoon vanilla sugar
  • To serve:
  • 80g chopped fruit to serve. Choose from blueberries, strawberries, raspberries, or clementines
  • 50ml lactose free milk or rice milk


1 Place oats or oat bran in a saucepan with the water and bring to the boil.

2 Reduce the heat to a simmer and stir the porridge until it reaches a creamy consistency.

3 Meanwhile dry roast the sunflower seeds in a frying pan until golden. Remove the porridge from the heat and stir in the toasted sunflower seeds and milk.

4 Top with chopped fruit and dust with vanilla sugar.

Prep Time

5 minutes

Cook Time

5 minutes

Nutrition Information

Serves 1

More tasty breakfast ideas:

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