The best oatmeal recipes for reducing inflammation, dieticians say: eat this not that

If you’re looking for a healthy breakfast, oatmeal is always a safe bet. Consuming oats can help you lower cholesterol, manage blood sugar, achieve your weight loss goals, and improve gut health. And depending on the ingredients you choose to include, you can make your oatmeal even healthier.

Another common benefit of choosing oatmeal for breakfast is that it can help reduce inflammation. It’s not a miracle food that will remove inflammation instantly, but it can be eaten as part of a well-balanced diet and can contribute to an overall healthy lifestyle.

To find out more about the specific ways you can make your oatmeal even healthier, we spoke to dieters Lauren Manaker, MS, RDNauthor of The recipe book for mommy pregnancy for the first time and of Feeding Male Fertility e Trista Best, MPH, RD, LD at Balance One Supplements, and they hand-picked their favorite Eat this, not that! oatmeal recipes that can help with inflammation.

Here’s what they picked and for tips on healthier eating, check out the 6 Best Breakfast Recipes for Belly Fat.

keto berries and oat cream overnight
Carlene Thomas / Eat this, not that!

“The shining star of this oatmeal is the walnuts, as this nut is the only one that is an excellent source of ALA omega-3 fatty acids, which can help fight inflammation,” says Manaker. “Contrary to popular belief, dairy products do not cause inflammation and, in some cases, can help fight this condition. Finally, berries are a quintessential anti-inflammatory food and including them can help reduce inflammation naturally.”

Get our recipe for Keto Overnight Oats.

night oats with berries in a jar ready for use
Kiersten Hickman / Eat this, not that!

“Peanut butter is a plant-based protein loaded with healthy fats,” says Manaker. “Using maple syrup in this oatmeal recipe is a positive move when trying to fight chronic inflammation, as using 100% pure maple syrup from Canada will provide the body with quebecol. , a polyphenolic chemical compound that has anti-inflammatory benefits. “

Get our recipe for Peanut Butter Night Oats.

jars of mango ginger night oats with spoons and pomegranate seeds
Waterbury, Inc. Publications

“Ginger is a well-known anti-inflammatory agent, and mango is rich in polyphenols, which can also help fight chronic inflammation. The combination of these two ingredients can help fight inflammation and keep dangerous levels at bay,” he says. Manaker.

Get our recipe for ginger and mango night oats.

paleo coconut oatmeal
Rebecca Firkser / Eat this, not that!

“This paleo oatmeal is loaded with tons of anti-inflammatory ingredients like almonds, flax seeds and chia seeds,” says Manaker. “Healthy fats can help keep inflammation managed, and including fruit feeds this dish with even more compounds that can help keep chronic inflammation in check.”

Get our Paleo Oatmeal Recipe.

Whole Grain Free Oatmeal 30 in a bowl
Posie Brien / Eat this, not that!

“For those who avoid grains, this recipe may do the trick if they’re trying to manage their inflammation,” says Manaker. “With powerful anti-inflammatories like chia seeds, flax seeds and walnuts, this dish definitely does the trick.”

Get our recipe for 30 whole oatmeal.

keto oatmeal cookies in a bowl
Beth Lipton

“This oatmeal recipe makes it an excellent option for those on a ketogenic or low-carb diet,” says Best. “Unlike most healthy cookies, this recipe includes nutrient-dense ingredients such as flax meal, almond meal, and hemp seeds. These ingredients increase healthy fat content without adding empty calories. The omega-3 fats found in this recipe will help reduce chronic inflammation and prevent further inflammation from occurring. “

Get our recipe for Keto Oatmeal Cookies.

Oatmeal pancakes with cinnamon apples
Mitch Mandel and Thomas MacDonald

“Unlike traditional pancakes, this pancake recipe is made with nutrient-rich ingredients,” says Beset. “These pancakes are free of inflammatory and refined carbohydrates and are high in fiber. The fiber in oats and apples will help feed good gut bacteria, preventing intestinal dysbiosis and ultimately chronic inflammation.”

Check out our recipe for oat pancakes.

Peanut butter and banana oatmeal recipe
Mitch Mandel and Thomas MacDonald

“Oatmeal is a meal that can quickly become healthy or unhealthy based on the ingredients you choose,” says BEst. “This oatmeal recipe includes peanut butter and banana in a way that increases the health benefits of this meal rather than eliminating it. Opting for a natural sweetener such as agave ensures that this oatmeal is free from. inflammatory refined sugar “.

Get our recipe for peanut butter and banana oatmeal.

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