Instead of Oatmeal: This Breakfast May Be Even Better

Oat flakes are a classic choice for breakfast. Whether as warm porridge, creamy Bircher muesli, or simply with plant-based milk, they are often called one of the healthiest breakfast options in the world.

Oatmeal is rich in fiber, contains important minerals like iron and magnesium, and helps you feel full for a long time thanks to complex carbohydrates.

However, oatmeal does not work well for everyone.

Some people experience bloating, a heavy feeling, or mild stomach cramps after eating it.

This may be due to the high level of indigestible fiber, such as phytic acid, which can be harder for sensitive stomachs to process.

Also, many commercially available oat products are heavily processed and may contain pesticide residues.

A Healthy Alternative

For people looking for a gentler option, oat bran and oat groats offer great alternatives that may be even healthier, according to Freundin.

Oat Bran

Oat bran is made from the outer layers and germ of the oat grain. It contains a lot of soluble fiber, especially beta-glucans. These fibers help lower cholesterol, support digestion, and keep blood sugar stable. This prevents cravings and supports weight loss. Oat bran is finer than regular oat flakes, making it easier to digest, which is helpful for people with sensitive digestion.

Oat Groats

Oat groats are coarsely ground oats. They have a low glycemic index, which means they release energy slowly and steadily. This makes them a good choice for a balanced start to the day. Oat groats are slightly nutty in taste and can be enjoyed hot or cold.

Recipe: Quick Breakfast With Oat Bran and Cinnamon Apple

Ingredients (for 1 serving):

• 4 to 5 tablespoons oat bran
• 250 ml almond milk (or other milk)
• ½ apple, grated, or 1 mashed banana
• ½ teaspoon cinnamon
• 1 teaspoon ground flaxseed
• Optional: maple syrup or honey
• Toppings: blueberries, granola, yogurt, or almond butter

Preparation:

1. Heat the oat bran with the milk in a small saucepan.
2. Stir in the apple and cinnamon, and simmer for about 5 minutes.
3. Remove from heat, stir in flaxseed, add toppings and sweetener if desired, and enjoy warm.

Recipe: Breakfast With Oat Groats

Ingredients (for 1 serving):

• 60 g oat groats
• 250–300 ml water or milk
• 1 pinch of salt
• 1 teaspoon honey, maple syrup, or agave syrup
• Spices: cinnamon, vanilla, or cardamom
• Toppings: fresh fruit, nuts, seeds, or yogurt

Preparation:

1. Soak oat groats overnight in water to reduce cooking time and improve digestibility.
2. Rinse soaked groats thoroughly.
3. Bring water or milk to a boil, add oat groats and salt.
4. Simmer on medium heat for 20–30 minutes, stirring occasionally.
5. Once creamy, add sweetener and spices.
6. Serve with desired toppings.