Recipe description
July 27, 2026
Longevity Polyphenol Berry Oat Bowl
A fiber-rich oats and berry bowl that supports gut-friendly balance.
Polyphenol Rich
High Fiber
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, peanut, milk
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from oats, chia seeds, and berries supports gut-friendly digestion.
- Polyphenol-rich berries and cinnamon offer gut-supportive plant compounds.
- Balanced plant-based bowl with minimal added sugar and steady carbs.
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
Oatmeal
1
cup
Mixed berries
1
cup
Almond milk
1
cup
Seed, chia
1
tablespoon
Maple syrup
1
teaspoon
Cinnamon
0.5
teaspoon
Instructions
1
In a saucepan, combine oats and almond milk. Bring to a gentle simmer over medium heat, stirring occasionally.
2
Cook for 5-7 minutes until oats are soft and creamy. Remove from heat.
3
Stir in chia seeds, maple syrup, and cinnamon until well combined.
4
Divide the oat mixture between two bowls. Top each with a generous portion of mixed berries.
5
Serve immediately while warm.
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Nutrition
245 kcal
Calories
8 g
Protein
37 g
Carbohydrates
7 g
Fiber
8 g
Sugar
5 g
Fat
0.5 g
Saturated fat
0.1 g
Salt
FAQ
Is this recipe vegan?
Yes. It uses only plant-based ingredients and no dairy. If you have a nut allergy, substitute almond milk with oats or soy milk.
Is this gluten-free?
Oats can contain gluten. Use certified gluten-free oats if needed, and watch for cross-contamination with other ingredients.
Can I prepare this ahead?
Yes. You can cook the oats and reheat later. For an even easier version, try overnight oats by soaking oats in almond milk with berries and chia overnight.
How many servings does it make?
Two servings.
What are polyphenols and why are they highlighted here?
Polyphenols are antioxidant compounds found in berries. They may support gut health as part of a fiber-rich breakfast.
How can I customize this bowl?
Swap the berries, add nuts or seeds, use a different milk, or top with yogurt, banana, or a drizzle of nut butter.
How should I store leftovers?
Refrigerate promptly. Leftovers keep up to 2 days; reheat gently on the stove or in the microwave.
I have a nut allergy—what can I substitute for almond milk?
Use oat milk, soy milk, or coconut milk. Ensure the other ingredients are nut-free as well.
Can I add protein to this bowl?
Yes. Stir in a plant-based protein powder after cooking, or top with Greek yogurt or peanut butter for extra protein.
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