In recent years, there has been a growing fascination with gut health and its impact on overall well-being. The gut, often referred to as our “second brain,” plays a crucial role in digestion, immunity, and even mental health. As research delves deeper into the intricate workings of our microbiome, it’s becoming increasingly clear that maintaining a healthy gut is essential for a vibrant life.

One simple and delicious way to promote gut health is by incorporating probiotic-rich foods into our diet. Probiotics are beneficial bacteria that help balance the microbiome and support digestive function. Among the plethora of probiotic foods available, kefir stands out as a potent gut-friendly option.

Kefir, a tangy fermented milk drink, is teeming with probiotics that can help populate the gut with beneficial bacteria. Its probiotic content makes kefir a valuable addition to any diet aiming to improve gut health. But why stop there when you can elevate your gut-nourishing routine with a delightful and nutritious recipe?

Enter kefir overnight oats – a simple yet incredibly satisfying breakfast option packed with gut-loving ingredients. Combining the probiotic power of kefir with fiber-rich oats creates a nourishing meal that not only supports digestive health but also provides sustained energy throughout the day.

If you’re looking for more support for your gut, McDaniel Nutrition Therapy offers a complete gut health program, ReBUILD Gut Health, that includes microbiome tests, support from a registered dietitian, monthly meetings with a gastroenterologist, and more.

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clear jar of kefir overnight oats with raspberries on top

Kefir Overnight Oats with Fruit and Hemp Seeds

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  • Author: Jennifer McDaniel
  • Yield: 1 1x


By incorporating kefir overnight oats into your morning routine, you’re not only treating your taste buds to a delicious meal but also nurturing your gut with the probiotic goodness it craves. So, go ahead, give your gut some love, and start your day on a healthy note!


  • 1 cup Kefir (plain or flavored)
  • 1/2 cup old fashioned oats
  • 1/2 cup frozen mixed berries
  • 1 tsp honey
  • 1 tbsp hemp heart seeds


  1. In a jar or container, mix 1⁄2 cup old fashioned oats, 1 cup kefir, and 1 tsp honey until well-combined..
  2. Add frozen berries on top and cover with a lid to refrigerate overnight.
  3. In the morning, add the hemp heart seeds and any other desired toppings.


  • Serving Size: 1
  • Calories: 353
  • Sugar: 24 g
  • Sodium: 128 mg
  • Fat: 11 g
  • Saturated Fat: 5 g
  • Carbohydrates: 52 g
  • Fiber: 5 g
  • Protein: 14 g
  • Cholesterol: 30 mg