2-Ingredient Banana Oatmeal Cookies for Gut Health

We all have our go-to afternoon snacks we glance to for vitality and interia when the tank is low. In the event that they’re simple to make, even higher.

For Sarah Robbins, MD, MSc, FRCPC, a gastroenterologist and founding father of Effectively Sunday, the last word low-lift, high-vibe recharge snack comes within the type of banana oatmeal cookies that she says are full of gut-friendly properties and require nearly zero prep. When Dr. Robbins clued us into the existence of such a factor, we knew we might have to be taught extra. (Specifically: how you can make a batch of the gastro’s secret microbiome-boosting banana oatmeal cookie recipe instantly if not sooner. Good factor they solely name for 2 substances!)

What makes banana oatmeal cookies good for the intestine?

Based on Dr. Robbins, one of many most important staples in her every day routine are these easy two-ingredient banana oatmeal cookies. “These cookies are certainly one of my favourite easy and digestion-friendly snacks as a result of they solely require mashed ripe bananas and rolled oats. Each are each light on the digestive system and supply a superb quantity of fiber, nutritional vitamins, and minerals,” Dr. Robbins says. They’re additionally gluten-free and may simply be tailored (or doctored up) to fulfill your individual palate or dietary preferences.

The perfect half? These cookies are designed to be consumed at any time of the day. “They could be a nice choice for breakfast, as a mid-morning or afternoon snack, and even as a wholesome dessert,” Dr. Robbins says.

However let’s get into the nitty-gritty. Dr. Robbins explains that 5 most important components make these banana oatmeal cookies her every day go-to snack:

1. Bananas + oats are a dynamic duo for intestine well being

The mix of bananas and oats in these cookies can contribute to a wholesome intestine setting, offering important vitamins, fiber, and prebiotics that help digestive well being and total well-being.

2. They’re full of a great deal of fiber

Each bananas and oats are wonderful sources of dietary fiber. Fiber performs an important position in supporting intestine well being by selling common bowel actions, stopping constipation, and sustaining a wholesome intestine microbiome, which is important for correct digestion and total well-being.

3. In addition they comprise gut-boosting prebiotics

Bananas comprise a sort of fiber known as pectin, which acts as a prebiotic. Prebiotics are non-digestible compounds that function meals for useful intestine micro organism. By selling the expansion of those useful micro organism, prebiotics assist preserve a balanced intestine microbiome.

4. They (more than likely) received’t upset your abdomen

Each bananas and oats are simply digestible meals, making them extraordinarily light on the digestive system. For people with irritable bowel syndrome (IBS) or these following a low-FODMAP weight-reduction plan, these cookies could be a appropriate choice. Bananas and oats are low in fermentable carbohydrates (FODMAPs) that may set off digestive discomfort in some folks with IBS.

5. Comprise a great deal of vitamins and nutritional vitamins

Bananas and oats are nutrient-dense meals. Bananas are wealthy in nutritional vitamins reminiscent of vitamin C and vitamin B6 and minerals like potassium. Oats, in the meantime, present vitamins like magnesium, iron, and zinc. These vitamins help varied bodily capabilities, together with these associated to digestion.

make these cookies even higher for the intestine

Though they’re extremely tasty on their very own, Dr. Robbins recommends a couple of pairings that may up the ante on the intestine well being potential of those cookies. For starters, she says this recipe goes rather well with a aspect of Greek yogurt, which helps add protein and probiotics that additional help digestion. She additionally suggests lathering them up with a little bit of almond, peanut, or the nut butter of your alternative. (Or you may as well combine the nut butter into the dough earlier than baking them off.) This helps give the cookies an additional dose of wholesome fat and protein, making the snack much more satisfying.

Then again, if extra fiber and omega-3 fatty acids are the aim, Dr. Robbins suggests sprinkling chia or flax seeds over the cookies or mixing them into the dough earlier than baking. And for a wholesome dose of antioxidants, she says serving the cookies with a portion of contemporary fruit (like berries) at all times does the trick.

Nonetheless, it is a good suggestion to nonetheless rotate your snacks for intestine range

So, we all know Dr. Robbins likes to eat banana oatmeal cookies every day, however can following such a routine do the intestine extra unhealthy than good? Based on Dr. Robbins, sure and no. “Consuming the identical factor routinely has each execs and cons,” she says.

The professionals

On the one hand, consuming the identical snacks on daily basis can assist with what Dr. Robbins calls “digestive adaptation,” or a routine weight-reduction plan that enables the intestine to adapt and optimize its digestive processes for these particular meals, resulting in extra environment friendly digestion. Moreover, she factors out that persistently consuming acquainted meals might scale back stress on the intestine, because it would not have to course of new or unfamiliar substances.

Plus, if what you devour every day is a part of a well-balanced weight-reduction plan (albeit routine), Dr. Robbins says there’s no want to present it up if it’s working for you. In the meantime, she highlights that having a weight-reduction plan routine and “go-to” meals can assist simplify the cooking routine, making it simpler and less complicated to stick to more healthy habits.

The cons

Like most issues in life, each story has two sides. Consuming the identical factor every day can result in lowered intestine microbiome range, nutrient deficiencies, and style bud fatigue. “A various intestine microbiome is related to higher well being outcomes. A weight-reduction plan that’s various in complete grains, fruits, greens, and legumes helps to help a various complement of wholesome intestine micro organism,” Dr. Robbins says. Moreover, if the routine weight-reduction plan patterns lack sure vitamins, fibers, and prebiotics, this may simply result in dietary deficiencies. Plus, Dr. Robbins says consuming the identical factor day in and day trip can get simply plain boring over time.

The perfect recommendation to make sure your intestine is as well-balanced (and completely satisfied) as potential comes down to 2 phrases, Dr. Robbins says: moderation and steadiness. “Whereas routine meals can present stability, consolation, and adherence to a weight-reduction plan routine, it’s essential to include a various vary of meals over time to make sure the intestine is uncovered to completely different vitamins, fibers, and useful compounds from varied sources,” she says. Based on the gastroenterologist, the extra fiber and sturdy the intestine microbiome is, the higher.

@cookingbykylie certainly one of my fav breakfast/snack recipes ???? #veganbaking #easyrecipe #bananaoatcookies ♬ Sunshine – WIRA

2-ingredient banana oatmeal cookies recipe

Yields 12 cookies

2 ripe bananas, peeled
1 cup rolled oats
Pinch of cinnamon, elective

1. Preheat your oven to 350°F and line a baking sheet with parchment paper or frivolously grease it.

2. In a mixing bowl, mash the bananas with a fork till clean.

3. Add the rolled oats to the bowl and blend till the substances are totally mixed. (Non-obligatory: For further taste, you’ll be able to add a pinch of cinnamon or some other spice of your alternative.)

4. Utilizing a spoon or your fingers, scoop heaping spoonfuls (about three tablespoons) of the combination and roll them into balls. Place every ball on the cookie sheet and flatten it into your required form (notice that the cookies won’t unfold a lot throughout baking).

5. Bake the cookies for 12-Quarter-hour or till they’re frivolously golden on the sides.

6. Let the cookies cool on the baking sheet for 5 minutes earlier than transferring them to a wire rack to chill utterly.

Remember to customise!

This recipe is modification-friendly and is designed to be tailored to fulfill your particular dietary preferences. A number of strategies:

  • Add a spoonful of nut butter into the batter for protein, fats, and deliciousness
  • Combine in chia seeds or flaxseeds for crunch and omega-3s
  • Stir in dried fruits for pure sweetness and texture
  • Use chopped nuts (like walnuts, almonds, or pecans) for added crunch
  • Add anti-inflammatory spices (like cinnamon, nutmeg, or ginger) for much more taste
  • Toss in unsweetened coconut flakes for fiber
  • Increase the protein content material together with your favourite protein powder

An RD shares a information to intestine well being:

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