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The Best Oatmeal Recipes to Lower Inflammation, Say Dietitians

Pile on the yummiest, healthiest ingredients to make your oatmeal bowl even better.

If you're looking for a healthy breakfast, oatmeal is always a safe bet. Consuming oats can help you lower your cholesterol, manage your blood sugar, work toward your weight loss goals, and improve your gut health. And depending on which ingredients you choose to include, you can make your oatmeal even healthier.

Another common benefit of choosing oatmeal for breakfast is that it can help you lower inflammation. It isn't a miracle food that will remove your inflammation instantly, but it can be consumed as a part of a well-balanced diet and can help contribute to an overall healthy lifestyle.

To learn more about specific ways you can make your oatmeal even healthier, we talked with dietitians Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility and Trista Best, MPH, RD, LD at Balance One Supplements, and they hand-selected their favorite Eat This, Not That! oatmeal recipes that can help with inflammation.

Here's what they chose, and for more healthy eating tips, check out 6 Best Breakfast Recipes for Belly Fat.

Keto Overnight Oats

keto berries and cream overnight oats
Carlene Thomas/Eat This, Not That!

"The shining star of this oatmeal is the walnuts, as this nut is the only nut that is an excellent source of ALA omega-3 fatty acids, which may help combat inflammation," says Manaker. "Contrary to popular belief, dairy foods don't cause inflammation, and in some cases, may help combat this condition. And lastly, berries are a quintessential anti-inflammatory food, and including them can help lower inflammation in a natural way."

Get our recipe for Keto Overnight Oats.

Peanut Butter Overnight Oats

overnight oats with berries in a jar ready to go
Kiersten Hickman/Eat This, Not That!

"Peanut butter is a plant-based protein that is loaded with healthy fats," says Manaker. "Using maple syrup in this oatmeal recipe is a positive move when trying to combat chronic inflammation, as using 100% pure maple syrup from Canada will provide the body with quebecol, a polyphenolic chemical compound that has anti-inflammatory benefits."

Get our recipe for Peanut Butter Overnight Oats.

Mango Ginger Overnight Oats

mango ginger overnight oat jars with spoons and pomegranate seeds
Waterbury Publications, Inc.

"Ginger is a known anti-inflammatory agent, and mango is loaded with polyphenols, which can help combat chronic inflammation too. Combining these two ingredients can help fight inflammation and keep dangerous levels at bay," says Manaker.

Get our recipe for Mango Ginger Overnight Oats.

Paleo Oatmeal

coconut paleo oatmeal
Rebecca Firkser / Eat This, Not That!

"This paleo oatmeal is loaded with tons of anti-inflammatory ingredients like almonds, flaxseeds, and chia seeds," says Manaker. "The healthy fats can help keep inflammation managed and the fruit that is included fuels this dish with even more compounds that can help keep chronic inflammation in check."

Get our recipe for Paleo Oatmeal.

Whole 30 Grain-Free Oatmeal

whole30 grain-free oatmeal in bowl
Posie Brien / Eat This, Not That!

"For those avoiding grains, this recipe can do the trick if they are trying to manage their inflammation," says Manaker. "With anti-inflammatory powerhouses like chia seeds, flax seeds, and nuts, this dish certainly does the trick."

Get our recipe for Whole 30 Oatmeal.

Keto Oatmeal Cookies

keto oatmeal cookies in bowl
Beth Lipton

"This oatmeal-based recipe makes it an excellent option for those following a ketogenic or low carbohydrate diet," says Best. "Unlike most healthy cookies, this recipe includes nutrient dense ingredients like flax meal, almond flour, and hemp seeds. These ingredients boost the healthy fat content without adding empty calories. The omega-3 fats found in this recipe will help reduce chronic inflammation and prevent further inflammation from occurring."

Get our recipe for Keto Oatmeal Cookies.

Oatmeal Pancakes

Oatmeal pancakes with cinnamon apples
Mitch Mandel and Thomas MacDonald

"Opposite of traditional pancakes, this pancake recipe is made with nutrient-dense ingredients," says Beset. "These pancakes are void of inflammatory, refined carbohydrates and is packed full of fiber. The fiber in the oats and apples will help feed the gut's good bacteria, preventing gut dysbiosis and ultimately chronic inflammation."

Get our recipe for Oatmeal Pancakes.

Oatmeal with Peanut Butter and Banana

Oatmeal with peanut butter and banana recipe
Mitch Mandel and Thomas MacDonald

"Oatmeal is a meal that can become quickly healthy or unhealthy based on the ingredients chosen," says BEst. "This oatmeal recipe includes peanut butter and banana in such a way that it adds to the health benefits of this meal rather than taking away from it. Opting for a natural sweetener like agave ensures this oatmeal is void of inflammatory refined sugar."

Get our recipe for Peanut Butter and Banana Oatmeal.

Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha