Green Banana & Oat Resistant-Starch Pancakes

Recipes for a Happy Microbiome

Pancakes and gut health are not usually in the same sentence, but these earn their spot. They use slightly-green banana and oats to sneak in a fiber your good bacteria love, and they still come out fluffy and weekend-worthy. Make a stack and share.

Prep 10 min · Cook 12 min · Makes About 8 small pancakes

Why this feeds your flora

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and travels to the colon, where beneficial bacteria ferment it. That fermentation produces butyrate, a short-chain fatty acid that fuels the cells of the colon lining. Slightly-green (underripe) banana and oats are two of the friendliest kitchen sources of resistant starch. Letting the cooked pancakes cool a little before eating actually increases their resistant-starch content — a small trick with a real payoff for your flora.

Ingredients

• 1 slightly-green banana, mashed
• 1 cup rolled oats (blended into flour)
• 2 eggs
• 1/2 cup milk or plant milk
• 1 tsp baking powder
• 1/2 tsp cinnamon
• Pinch of salt
• Butter or oil for the pan

How to make it

1. Blend the oats into a coarse flour, then whisk with the baking powder, cinnamon and salt.
2. In another bowl, mash the banana and whisk in the eggs and milk.
3. Fold the wet into the dry until just combined; let the batter rest 5 minutes to thicken.
4. Cook spoonfuls on a buttered pan over medium heat until bubbles form, then flip and finish.
5. Let the pancakes cool for a few minutes before serving — this bumps up the resistant starch.

The takeaway

Underripe banana plus oats delivers resistant starch that feeds butyrate-producing bacteria. Cooling the pancakes slightly before eating is a simple way to give your gut community even more to work with.

Recipes foster a healthy environment for your gut flora — they support your microbiome, they don't treat conditions. The most direct way to know which fibers and strains your gut is missing is to sequence it. Flore turns your gut data into a personalized probiotic and prebiotic formula, so your kitchen and your formula pull in the same direction.

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