Oatmeal with banana, psyllium & vanilla oil

Aim: Stimulation of peristalsis & regulation of bowel movements

Cultural style & diet type: European / vegan / gut-friendly

Region: Central Europe

Nutrition: gluten-free (with certified oats), high in fiber, vegan

Suitability: for sluggish digestion, irritable bowel syndrome, constipation, reset phase

🧬 Biochemical effect

Goal: Early morning bowel movements through bulking agents & soluble fiber

Mechanism: Psyllium husks swell in the intestines and stimulate peristalsis. Oats and bananas provide soluble fiber, which nourishes the microbiome. Vanilla has a calming and balancing effect.

Active ingredients: bulking agents, soluble fiber, pectin, tryptophan, vanillin

🥣 Ingredients (for 1 serving)

ingredient	Crowd	Effect
Gluten-free oat flakes	50 g	soluble fiber, energy-providing
Banana (small, ripe, mashed)	1 piece	Pectin, potassium, sweet and soothing
Psyllium husks	1 tbsp	Swelling, stool regulating
almond butter	1 tsp	healthy fats, vitamin E, creamy consistency
Water or plant-based drink (sugar-free, soy-free)	200 ml	Liquid carrier, well tolerated
Natural vanilla oil (organic)	1–2 drops	calming, aromatic
Optional: Apple (grated)	0.5 pieces	additional pectin, gut-friendly

👩🍳 Preparation – step by step

1. Boil water or plant drink

2. Stir in oat flakes and simmer for 5–7 minutes

3. Mash the banana and stir in with the psyllium husks

4. Remove from heat, stir in almond butter & vanilla oil

5. Optionally add grated apple

6. Serve warm, then drink 1 glass of water

⏱️ Preparation time: approx. 10–12 min

🥣 Servings: 1

🥶 Storage: fresh preparation recommended

🧪 Macro- & micronutrients (approx. per serving)

macro	Crowd
Carbohydrates	approx. 30 g
protein	approx. 5 g
Fat	approx. 6 g

Micronutrient / active ingredient	Effect
Bulking agents (psyllium)	promote bowel emptying, bind water
Total fiber	Microbiome maintenance, transit regulation
Pectin (banana, apple)	mucous membrane protecting, stool forming
Vanillin (vanilla oil)	calming, aromatic, relaxing

⏰ Recommended intake & coaching integration

Time of day: immediately after getting up – as the first meal

Combination tips: afterwards 1 glass of lukewarm water → promotes bowel emptying

Reset phase: ✅ Yes

Coaching assignment: Cluster 4 – Intestinal healing / Module: Peristalsis activation & bowel emptying

🛒 Shopping list

• 50 g gluten-free oat flakes

• 1 small ripe banana

• 1 tbsp psyllium husks

• 1 tsp almond butter

• 200 ml water or sugar-free plant-based drink (without soy)

• 1-2 drops of natural vanilla oil

• Optional: 0.5 apple , grated

🔄 Variants & Options

• Low histamine: Omit apple, use only banana

• Vegan: ✅ Standard version

• Gourmet: refine with coconut flakes & cinnamon as a topping