How to Ferment Oats at Home: A Step-by-Step Guide
By Ivana Cujova –
Personal Trainer and Nutrition Consultant in Geneva
Fermenting oats at home is a simple and effective way to improve their nutritional value, support digestion, and support gut health. As a personal trainer in Geneva and nutrition consultant, I recommend this type of preparation to many people who want to improve their diet and optimise their digestive well-being.
Fun fact: It is recommended to consume between 28 and 38 grams of fibre per day. Half a cup of oats contains approximately 4 grams of fiber.
How is oat lacto-fermentation done?
Ingredients:
50 g of oats (whole, rolled, or steel-cut)
100 ml of water (filtered or previously boiled and cooled)
1 tablespoon of fermentation starter (yoghurt, kefir, or whey)
Procedure
At night before bed, place the oats in a container and add water at a 1:2 ratio (for example, 50 g of oats + 100 ml of water).
Add a spoonful of yoghurt and mix all the ingredients well.
Cover the container without sealing it completely to allow oxygen to pass through and let it ferment for 8 to 12 hours at room temperature.
The next morning, add your favourite ingredients such as fruits, seeds, or nuts.
Instead of water, you can use cow’s milk, plant-based milk, or kefir. You can also combine liquids, for example: 50 g of oats + 50 ml of water + 50 ml of kefir or milk.
Important
Fermented oats should not be cooked or heated at high temperatures, as this would destroy the beneficial bacteria produced during fermentation. For the vegan alternative, you can use plant-based yoghurt, kombucha, or apple cider vinegar.
Benefits of Food Fermentation
Why can fermentation improve your digestion?
Fermentation is a natural process that has been used for centuries to improve food preservation and digestibility. During this process, beneficial microorganisms help break down certain compounds, making nutrient absorption easier and reducing the digestive load.
With fermented oats, many people report lighter digestion, reduced abdominal bloating, and improved intestinal tolerance.
Better nutrient absorption
Fermentation can help reduce the phytic acid present in some grains and seeds. This promotes the absorption of essential minerals such as iron, zinc, magnesium, and calcium.
That is why, based on my experience as a personal trainer and nutrition consultant in Geneva, I believe fermentation can be an interesting tool as part of a diet focused on digestive health and overall well-being.
Gut health and microbiota
Fermented foods contain beneficial bacteria that may contribute to the balance of the intestinal microbiota. A healthy microbiota not only influences digestion, but also the immune system, energy levels, and even mood
Today, there is growing research on the relationship between the gut and mental health, known as the “gut-brain axis.”
Fewer antinutrients and better digestive tolerance
One of the most interesting benefits of fermenting oats is that it can make them easier to digest for some people. During fermentation, certain compounds partially break down, potentially improving digestive tolerance and reducing intestinal discomfort.
