Breakfast Oats with Blueberries and Maple Syrup – Gastritis friendly Recipe

When I was suffering from Gastritis flare-ups and all through my healing phase, I would end up eating oats for breakfast literally every day. I would try other options like scrambled eggs or other cereals but my stomach would never feel as settled. Oats just seemed to digest easily and not irritate my stomach, avoiding making it worse than it already was.

They are a great source of soluble fibre, which our body needs to have a healthy digestive system, they are also non-acidic and full of lots of vitamins and minerals.

The other benefit of having oats is that you can add fruits, nuts, seeds or anything that you enjoy and you can tolerate. My favourite is this recipe which is a handful of Blueberries and a little maple syrup. It’s really tasty and nutritious. I also like adding bananas but found during flare-ups that my stomach didn’t always like bananas, so I kept these till my stomach had calmed down a little more.

It’s best to avoid any acidic fruits like Apple or citrus fruits as they may irritate your stomach lining. This is the same for Honey, which is also acidic, Natural Maple syrup is less acidic and so can usually be tolerated in moderation.

Breakfast oatmeal with Blueberries and Maple syrup


A delicious Nutritious breakfast to start the day. Full of fibre and other essential nutrients. It’s such a versatile breakfast. You can add various toppings depending on what you can tolerate and what you enjoy.It is usually tolerated well by those with Gastritis and other stomach issues.

Prep Time 3 minutes

Cook Time 5 minutes

Course Breakfast

Cuisine American

Servings 1

Calories 152 kcal

  • 1/2 cup Rolled Oats
  • 1 cup Almond milk Any milk that you tolerate is fine i.e Oat, Coconut or Soya
  • 1 Handful Fresh Blueberries
  • 1 tsp Maple syrup
  • A Pinch of Salt

Microwave method

  • Add Oats to a Small/medium bowl. Not too small or the oatmeal may spill over when cooking in microwave.

  • Add the Milk and salt and give a little stir

  • Microwave on high for 2 minutes

  • Meanwhile wash the Bluberries

  • Add fruit to the Oatmeal and Drizzle a little Maple syrup on top

  • Enjoy!

Stove Stop Method

  • Add the Milk to the saucepan and bring to the boil

  • Turn down to a low setting

  • Add oats and stir

  • Let cook for about 5 minutes until the oats start to thicken

  • Wash the Blueberries

  • Add fruit, the salt and drizzle the maple syrup over the top

  • Enjoy

This is a Gluten-free recipe as Oats don’t contain Gluten. But Oats can sometimes be made in a factory with Gluten products, so you should always check the packaging. 

Keyword Blueberries, Gastritis friendly, Healthy Breakfast, Inflamed stomach, Maple syrup, oatmeal

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