Yes — porridge is one of the most naturally fibre-rich breakfast options in the UK. The main type of fibre in porridge oats is beta-glucan, a soluble fibre that forms a thick gel in the gut, slowing digestion and feeding beneficial gut bacteria.

The amount of fibre in porridge depends on the type of oats and what you add to them. A standard 40 g serving of plain rolled oats provides approximately 3–4 g of dietary fibre.

High fibre porridge is well-tolerated by many people with IBS, particularly when made with certified gluten-free oats, which contain lower levels of the avenin proteins that can occasionally trigger reactions. The soluble beta-glucan fibre in oats is generally gentler on the gut than insoluble fibre sources like bran or wholegrains. To improve tolerability further, we recommend starting with a smaller portion (around 30 g) and building up gradually over 2–3 weeks. Preparing the oats as overnight oats — soaking in liquid for 8–12 hours — can also break down some of the compounds that cause discomfort, making them easier to digest for sensitive guts. Our Simply Nuts recipe is our most sensitive blend.

Yes — all of our high fibre porridge blends work equally well as overnight oats. Simply combine one serving with your preferred milk (dairy, oat, or any plant-based alternative), stir well, and refrigerate for a minimum of 4 hours or overnight. In the morning you'll have a creamy, ready-to-eat breakfast with no cooking required. Beyond the convenience, preparing oats as overnight oats has a digestive benefit too: the extended soaking time begins to break down phytic acid — a compound in oats that can bind to minerals and cause bloating in some people — making overnight oats gentler on the gut than hot porridge for those with a sensitive digestive system.

The best porridge for gut health is one that is high in soluble fibre — particularly beta-glucan from oats — and free from high-FODMAP additives that can aggravate IBS or sensitive digestion. Ingredients like honey, added sugar or artificial sweeteners are common triggers that undermine an otherwise gut-friendly bowl. Our high fibre porridge blends are formulated specifically with gut health in mind: gluten-free oats provide soluble beta-glucan fibre, while our added prebiotic fibre feeds beneficial gut bacteria. All ingredients are natural fruit, nuts, seeds and berries — no honey, no artificial additives, and no unnecessary extras. The result is a porridge that actively works with your gut rather than against it.

If porridge still causes bloating despite using gluten-free oats, keeping portions moderate and avoiding high-FODMAP toppings, the issue may be the volume of fibre itself rather than the oats specifically. Some people with IBS or very sensitive digestion find that any significant increase in fibre — even from gentle whole-food sources — can initially cause gas or discomfort as their gut bacteria adjust. In these cases, a gentle soluble fibre supplement can be a more comfortable way to maintain your daily fibre intake. Our Fibre Foundation is a low-FODMAP soluble fibre supplement designed for exactly this situation — providing targeted fibre support in a format that is easier on a sensitive gut, taken alongside or instead of oat-based breakfasts until your gut adapts.