This acid reflux-friendly breakfast is made for calm mornings. With a creamy texture, mild cinnamon flavor, and satisfying oats, it’s an easy-to-digest and GERD-safe option. Prep is simple—just mix and soak overnight. Perfect for anyone needing a non-acidic meal that still tastes great.

Ingredients Needed:

1 cup (100g) rolled oats: choose certified gluten-free if needed.
1.5 cups (375ml) oat milk: or almond milk, both low acid and gentle.
2 tablespoons chia seeds or ground flax seeds: for healthy fiber and texture.
1/2 teaspoon cinnamon: adds flavor without acid.
A pinch of vanilla powder: for extra warmth and taste.
(Optional): 1 tablespoon maple syrup or mashed banana: gentle sweetener to replace lemon juice.

How To Make Low Acid Overnight Oats:

Mix Ingredients: In a bowl or glass jar, clearly combine oats, milk, seeds, cinnamon, vanilla, and sweetener (if using).

Soak Overnight: Cover and place in the fridge for at least 6 hours or overnight.

Serve: Stir well in the morning. Add your favorite reflux-safe toppings like blueberries or sliced bananas.

Recipe Tips:

Use unsweetened oat or almond milk for best low acid results.
Avoid citrus or acidic fruits as toppings.
Let sit longer for a creamier texture.
Great for meal prep—make 2-3 jars at once.

How to Store & Reheat:

Room Temperature: Do not leave out for more than 1 hour.
Fridge: Store in airtight container for up to 4 days.
Freezer: Not recommended due to texture change.

Nutrition Facts (per serving):

Calories: ~280
Sodium: ~50mg
Protein: 8g
Fat: 10g
Carbs: 35g
Fibre: 7g
Sugar: 3g

FAQs:

Can you eat overnight oats with acid reflux?
Yes, as long as they are made without acidic ingredients like citrus or yogurt. This recipe is GERD-safe.

What milk is best for low acid overnight oats?
Oat milk and almond milk are both low acid and gentle on the stomach.

Is cinnamon okay for a low acid diet?
Yes, cinnamon is naturally non-acidic and can be used in small amounts.

Can I eat these oats warm?
Yes, gently warm them if preferred. Use a microwave-safe container for 30 seconds.

Are chia seeds low acid?
Yes, chia and flax seeds are alkaline-forming and help digestion.

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