Recipe description
July 28, 2026
High-Fiber Pear Oat Bran Grain Bowl
Fiber-rich bowl with pear and oat bran to support gentle digestion.
High Fiber
Easy Recipe
86%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oat bran, pear, and chia seeds supporting digestion.
- Contains polyphenols from pear and cinnamon for flavor and gut-friendly compounds.
- Balanced combination of fiber, protein from milk, and moderate carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pear
1
piece
Oat bran
2
tablespoon
Milk, whole
1
cup
Cinnamon
0.5
teaspoon
Maple syrup
1
teaspoon
Seed, chia
1
teaspoon
Instructions
1
Dice the pear into small cubes.
2
In a small saucepan, combine oat bran, milk, and cinnamon. Cook over medium heat for 3-5 minutes, stirring occasionally, until thickened.
3
Transfer the cooked oat bran mixture to two serving bowls.
4
Top each bowl with diced pear, a drizzle of maple syrup, and a sprinkle of chia seeds.
5
Serve warm and enjoy as a fiber-rich breakfast or lunch.
More Recipes For Your Gut
Nutrition
200 kcal
Calories
6 g
Protein
25 g
Carbohydrates
6 g
Fiber
16 g
Sugar
6 g
Fat
3 g
Saturated fat
0.1 g
Salt
FAQ
What are the main health benefits of this dish?
It’s fiber-forward: oat bran provides soluble fiber (beta-glucan) and the pear adds both soluble and insoluble fiber, supporting digestion and steady energy. Pear polyphenols and the grain’s prebiotic fibers help nourish a diverse gut microbiome.
How should I store leftovers?
Refrigerate in an airtight container for up to 1 day; reheat gently on the stove or in the microwave.
Can I make this dairy-free?
Yes. Use plant-based milk (almond, soy, or oat) and keep the maple syrup; the toppings are dairy-free.
Is this gluten-free?
Oat bran can be gluten-free if labeled gluten-free; watch for cross-contamination with gluten-containing grains.
Can I substitute ingredients?
Yes: swap the pear for another fruit (e.g., apple or berries); adjust sweetness and liquid as needed.
How can I increase protein?
Add a protein boost with Greek yogurt or a spoon of nut/seed butter after cooking, or use a compatible protein powder.
How can I increase fiber further?
Add more chia seeds or extra oat bran, and top with fiber-rich fruits like berries.
Is maple syrup necessary?
No; you can omit it or substitute with a small amount of another sweetener to taste.
How long does it take to prepare this meal?
About 3–5 minutes of cooking, plus 5–10 minutes of prep; roughly 15 minutes total.
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