For Sarah RobbinsMD, MSc, FRCPC, gastroenterologist and founder of Well SundayThe ultimate low-lift, high-vibration recharge snack comes in the form of banana groats cookies that she says are packed with gut-friendly properties and require almost no preparation. When Dr. Robbins introduced us to the existence of such a thing, we knew we would need to learn more. (Specially: how to make a batch of the secret gastro microbiome-boosting oatmeal banana cookie recipe immediately, if not sooner. Good thing they only require two ingredients!)
What makes banana oatmeal cookies good for the gut?
According to Dr. Robbins, one of the main foods in her daily routine are these simple two-ingredient oatmeal banana cookies. “These cookies are one of my favorite simple, easy-to-digest snacks because they only require mashed ripe bananas and rolled oats. Both are gentle on the digestive system and provide a good amount of fiber, vitamins and minerals,” says Dr. Robbins. They’re also gluten-free and can easily be adapted (or doctored) to suit your own palate or dietary preferences.
The best part? These cookies are designed to be eaten at any time of the day. “They can be a great option for breakfast, as a mid-morning or afternoon snack, or even as a healthy dessert,” says Dr. Robbins.
But let’s get to the heart of the matter. Dr. Robbins explains that five main factors make these banana oatmeal cookies his daily snack:
1. Bananas + Oats Are a Dynamic Duo for Gut Health
The combination of bananas and oats in these cookies can contribute to a healthy intestinal environment, providing essential nutrients, fiber and prebiotics that support digestive health and overall well-being.
2. They are full of fiber
Bananas and oats are great sources of dietary fiber. Fiber plays a crucial role in support gut health promoting regular bowel movements, preventing constipation and maintaining a healthy gut microbiome, essential for good digestion and overall well-being.
3. They also contain prebiotics that stimulate the intestine
Bananas contain a type of fiber called pectinwhich acts as a prebiotic. Prebiotics are indigestible compounds that serve as food for beneficial gut bacteria. By promoting the growth of these beneficial bacteria, prebiotics help maintain a balanced gut microbiome.
4. They won’t (most likely) upset your stomach
Bananas and oats are easily digestible foods, making them extremely gentle on the digestive system. For people with irritable bowel syndrome (IBS) or those who are dietingFODMAP diet, these cookies may be a suitable option. Bananas and oats are low in fermentable carbohydrates (FODMAPs) which can trigger digestive upset in some people with IBS.
5. Contains lots of nutrients and vitamins
Bananas and oats are nutrient-rich foods. Bananas are rich in vitamins like vitamin C and vitamin B6 and minerals like potassium. Oats, on the other hand, provide nutrients like magnesium, iron and zinc. These nutrients support various bodily functions, including those related to digestion.
How to Make These Cookies Even Better for the Gut
While they’re incredibly tasty on their own, Dr. Robbins recommends a few pairings that can up the ante on these cookies’ potential for gut health. For starters, she says this recipe pairs really well with a Greek yogurt accompaniment, which helps add protein and probiotics that further support digestion. She also suggests lathering them with a little almond, peanut, or nut butter of your choice. (You can also mix nut butter into the dough before baking.) This helps give the cookies an extra dose of healthy fats and protein, making the snack even more satisfying.
On the other hand, if the goal is to get more fiber and omega-3 fatty acids, Dr. Robbins suggests sprinkling chia or flax seeds on the cookies or mixing them into the dough before baking. cooking. And for a healthy dose of antioxidants, she says serving the cookies with a serving of fresh fruit (like berries) always does the trick.
Still, it’s a good idea to continue rotating your snacks to promote gut diversity.
So we know that Dr. Robbins likes to eat banana and oatmeal cookies daily, but can following such a routine do more harm than good to the gut? According to Dr. Robbins, yes and no. “Eating the same thing regularly has advantages and disadvantages,” she says.
Advantages
On the one hand, eating the same snacks every day can contribute to what Dr. Robbins calls “digestive adaptation,” or a routine diet that allows the gut to adapt and optimize its digestive processes. to these specific foods, thus leading to more efficient digestion. Additionally, she points out that consistently eating familiar foods can reduce stress on the gut because it doesn’t need to process new or unfamiliar substances.
Plus, if what you’re consuming daily is part of a well-balanced (albeit routine) diet, Dr. Robbins says there’s no need to give it up if it works for you. At the same time, she points out that having an eating routine and go-to foods can help simplify the cooking routine, making it easier to stick to healthier habits.
The inconvenients
Like most things in life, every story has two sides. Consuming the same thing every day can lead to reduced gut microbiome diversity, nutrient deficiencies, and taste bud fatigue. “A diverse gut microbiome is associated with better health outcomes. A diet diverse in whole grains, fruits, vegetables, and legumes helps support a diverse complement of healthy gut bacteria,” says Dr. Robbins. Additionally, if the usual diet lacks certain nutrients, fiber and prebiotics, it can easily lead to nutritional deficiencies. Plus, Dr. Robbins says that eating the same thing day after day can get downright boring over time.
The best advice for ensuring your gut is as balanced (and happy) as possible can be summed up in two words, says Dr. Robbins: moderation and balance. “While routine meals can provide stability, comfort and adherence to a diet, it is crucial to incorporate a diverse range of foods over time to ensure the gut is exposed to different nutrients, fiber and beneficial compounds from various sources,” she says. . According to the gastroenterologist, the more fiber-rich and robust the gut microbiome, the better.
@cookingbykylie one of my favorite breakfast/snack recipes? #vegancooking #easyrecipe #bananeoatcookies ♬ Sun – ARIE
2 Ingredient Oatmeal Banana Cookies Recipe
Makes 12 cookies
Ingredients
2 ripe bananas, peeled
1 cup oatmeal
Pinch of cinnamon, optional
1. Preheat your oven to 350°F and line a baking sheet with parchment paper or lightly grease it.
2. In a mixing bowl, mash the bananas with a fork until smooth.
3. Add the oats to the bowl and mix until the ingredients are well combined. (Optional: For added flavor, you can add a pinch of cinnamon or any other spice of your choice.)
4. Using a spoon or your hands, scoop large spoonfuls (about three tablespoons) of the mixture and roll them into balls. Place each ball on the cookie sheet and flatten into desired shape (note that the cookies will not spread much during baking).
5. Bake the cookies for 12 to 15 minutes or until lightly browned around the edges.
6. Let the cookies cool on the baking sheet for five minutes before transferring them to a wire rack to cool completely.
Don’t forget to personalize!
This recipe can be modified and is designed to suit your specific dietary preferences. Some suggestions:
- Add a dollop of nut butter to the batter for protein, fat, and deliciousness.
- Stir in chia seeds or flax seeds for crunch and omega-3s
- Stir in dried fruit for natural sweetness and texture
- Use chopped nuts (like walnuts, almonds, or pecans) for added crunch
- Add anti-inflammatory spices (like cinnamon, nutmeg or ginger) for even more flavor
- Incorporate unsweetened coconut flakes for fiber
- Increase protein content with your favorite protein powder
A dietitian shares a guide to gut health:
