Steel-cut oats are rich in β-glucans, a fermentable fibre strongly linked to increased butyrate production, the primary fuel for colon cells. Blackberries provide anthocyanins that selectively nourish beneficial bacteria and support the gut lining. Chia seeds add gel-forming soluble fibre that improves fermentation efficiency, while walnuts contribute polyphenols and omega-3 fats that help dampen gut inflammation.

Ingredients (serves 2)
80g steel-cut oats
500ml water
150ml milk or unsweetened plant milk
1 tbsp chia seeds
150g blackberries
½ tsp ground cinnamon
30g walnuts, roughly chopped
Pinch of sea salt

Method
Bring the water and salt to a simmer, add the oats and cook gently for 20–25 minutes, stirring occasionally, until thick and creamy.

Stir in the milk, chia seeds and cinnamon and cook for a further 3 minutes.

Spoon into bowls and top with blackberries and walnuts.