Symptom Tolerance Scores
Instructions
- 1
In a small saucepan, combine rolled oats, chia seeds, ground flaxseed, and unsweetened almond milk. Stir well to prevent clumping.
- 2
Place the saucepan over low-medium heat and cook for 5–7 minutes, stirring frequently, until the mixture thickens to a soft, porridge-like consistency. If it becomes too thick, add a splash of almond milk to loosen.
- 3
Remove from heat and let the mixture sit for 2 minutes to allow the chia and flax to fully hydrate and become gel-like, which makes the fiber gentler on the gut.
- 4
Divide the warm chia-oat mixture between two small bowls. Spoon the greek yogurt on top of each portion, keeping it mostly on the surface rather than fully mixed in to preserve a cool, soothing layer.
- 5
Top each bowl with blueberries and sprinkle with pumpkin seeds. Drizzle with honey if using, starting with a small amount to keep sweetness and potential nausea in check.
- 6
Let the bowls sit for 1–2 minutes before eating so the temperature is warm, not hot, which is often better tolerated on GLP-1 medications.
GLP-1 Tips
- Sip water or herbal tea alongside this breakfast to help the soluble fiber from oats, chia, and flax form a soft, easy-to-pass stool—crucial when GLP-1 meds slow gut motility.
- If your stomach is very sensitive, start with half the portion and gradually increase the chia and flax over several days to let your gut adjust to the extra fiber.
- Use lactose-free yogurt if you find dairy worsens bloating or discomfort while on GLP-1 treatment.
Storage
Cool any leftover chia-oat mixture, then store it separately from the yogurt and toppings in an airtight container in the refrigerator for up to 2 days. Reheat the chia-oat base gently with a splash of almond milk, then add fresh yogurt, fruit, and seeds just before serving.
Nutrition Information
Per serving (1 of 2 servings)