Prebiotics — the foods that feed your beneficial gut bacteria — are every bit as important as probiotics for gut health, yet they barely get mentioned. Bananas contain fructooligosaccharides (FOS) and inulin — prebiotic fibres that specifically stimulate the growth of Bifidobacterium and Lactobacillus, the most beneficial genera of gut bacteria you have. The trick is to use a slightly underripe banana (still a little green at the tips) because those have the highest resistant starch content. That resistant starch travels to your colon, feeds your bacteria, and they produce short-chain fatty acids — particularly butyrate — that heal and maintain your intestinal lining.
Oats add beta-glucan, a different type of prebiotic fibre that nourishes a broader range of beneficial bacterial species. The combination of banana plus oats creates a prebiotic synergy — multiple fibre types feeding different bacteria, which drives greater microbiome diversity. And a diverse microbiome is now the single best predictor of long-term gut health. This takes 10 minutes, tastes genuinely good, and is one of the most gut-supportive breakfasts you can eat.
Ingredients
How to Make It
Bring water or milk to a simmer in a small saucepan. Add oats and a pinch of salt.
Cook on medium-low heat, stirring frequently, for 5–7 minutes until the oats are soft and creamy.
Add cinnamon powder. Stir well. Remove from heat.
Pour into a bowl. Slice the banana and arrange on top.
Drizzle honey if using. Sprinkle the ground flaxseeds.
Eat while the oats are warm — the banana softens beautifully on contact with the heat and becomes even more prebiotic as it warms.
Nutrition per serving
* Approximate values per serving
Health Benefits
This breakfast is a prebiotic powerhouse. The resistant starch in a slightly underripe banana — roughly 3–5g per medium fruit — reaches the colon intact where Bifidobacterium and Lactobacillus ferment it into butyrate. Butyrate is the primary fuel of colonocytes (your intestinal wall cells) and a powerful anti-inflammatory compound that actively heals IBD and leaky gut. Oats' beta-glucan provides additional prebiotic substrate for a different set of bacteria, creating complementary fermentation that supports broader microbiome diversity. Flaxseed lignans act as a prebiotic for estrogen-metabolising bacteria, with implications for hormonal balance and colon cancer prevention. Cinnamon has mild antimicrobial activity against pathogenic bacteria like C. difficile while largely preserving the beneficial strains. Every ingredient in this bowl is working for your gut.
Pro Tips
- →Use a slightly underripe banana — still yellow with green tips. Overripe, spotted bananas have had much of their resistant starch converted to regular sugar. The gut benefit is dramatically lower.
- →Grind flaxseeds fresh each time. Pre-ground flaxseed powder that's been sitting around has oxidised fats and minimal prebiotic benefit.
- →Overnight oats version: combine oats, milk, sliced banana, cinnamon, and honey in a jar. Refrigerate overnight. The cooling process converts more starch to resistant starch, actually amplifying the prebiotic benefit. No cooking needed.
- →Add flaxseeds after removing from heat — adding them to very hot liquid destroys their delicate omega-3 content.
Variations
- 1Add 2 tbsp chopped walnuts for heart-protective ALA omega-3 on top of the prebiotic benefits.
- 2Replace banana with ½ cup fresh mango in summer — mango contains pectin and FOS prebiotics alongside a solid dose of Vitamin C.
- 3Apple oats: replace the banana with ½ grated apple for a different prebiotic fibre profile — apple pectin specifically feeds Bifidobacterium longum.
