Kiwi & Chia Overnight Oats

Recipes for Bloating & Regularity

If mornings feel sluggish and your gut takes a while to wake up, this is a kind place to start. It comes together the night before, tastes like dessert, and quietly loads up on the kinds of fiber and water your digestion appreciates. No fuss, no forcing.

Prep 10 min · Makes 1 serving

Why this feeds your flora

Oats bring beta-glucan, a soluble fiber that gut bacteria ferment and that helps form a soft, easy-to-pass stool. Chia seeds swell with water into a gel that adds gentle bulk and hydration to the stool. Kiwi is a quiet standout: it contains fiber and the enzyme actinidin, and studies have linked eating kiwifruit to more comfortable, regular bowel movements. Together they support the moisture and fiber your gut bacteria and your transit both rely on — without harsh laxative effects.

Ingredients

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 2/3 cup milk or unsweetened plant milk
• 1/4 cup plain yogurt or kefir
• 1 ripe kiwi, peeled and sliced
• 1 tsp maple syrup or honey (optional)
• 1/4 tsp vanilla extract
• A small handful of berries (optional)

How to make it

1. Stir the oats, chia, milk, yogurt, vanilla and sweetener together in a jar.
2. Seal and refrigerate overnight, or at least 4 hours, so the oats and chia soften and thicken.
3. In the morning, stir once and loosen with a splash more milk if you like it looser.
4. Top with the sliced kiwi and berries and eat cold.

The takeaway

The combination of soluble fiber, a water-holding gel, and kiwi is a gentle, food-first way to support regularity. Drink water alongside it — fiber works best when it has plenty of water 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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