Emma’s Nutrition

Pear & Cranberry Overnight Oats 

Fibre in Your Overnight Oats

Below is the fibre breakdown of each ingredient in these overnight oats. This helps you see where your fibre is coming from, and how easily it adds up across the day. Enjoy! 

3 tbsp (30g) whole rolled oats

½ (75g) pear, grated with skin on

1 cup (250g) natural unsweetened greek-style yoghurt or kefir

1 tbsp (10g) chia seeds

1 level tsp psyllium husk powder

1 tbsp (15g) cranberries, if possible with no added sugar and sulphites

6-8 (7g) nuts - For extra crunch, I like raw almonds and pistachios, pecans, macadamias or walnuts

Water - Add some water if you like the texture to be quite moist

1 heaped tsp chopped 90% dark chocolate or cocoa nibs (Optional)

Mix all the ingredients together in a small breakfast bowl or food-safe box-to-go (e.g large jam jar).

Cover and soak overnight in the fridge. It will keep in the fridge in an airtight container for 6 days (assuming the use-by-date on the yoghurt/ kefir/ milk has not expired). 

Ingredient-by-Ingredient Fibre Quantities

30g whole rolled oats = 3g fibre
Oats provide both soluble and insoluble fibre to support digesCon, blood sugars, and gut health.

½ pear, grated with skin on = 2.8g fibre
Keeping the skin on boosts the insoluble fibre, helping regularity and feeding beneficial gut bacteria.

1 level tsp psyllium husk fibre = 3g fibre
Particularly high in soluble fibre, adored by your beneficial gut microbiome and helps to keep stools soft.

1 tbsp chia seeds = 4.1g fibre
A great source of soluble fibre and omega-3s. Chia seeds help with satiety, bowel regularity, and supporting a healthy microbiome.

1 tbsp dried cranberries = 0.8g fibre
Choose unsweetened, sulphite-free cranberries if possible.

Raw almonds, 6 nuts = 1g fibre
Almonds add fibre, healthy fats, protein, and polyphenols.

Total Fibre per serve = 14.7 g

Total Protein per serve 30g

This is a beautifully balanced, fibre-rich breakfast that supports digestion, blood sugar balance, hormone health, and gut health. 

Emma Ellice-Flint

Emma Ellice-Flint is a qualified nutritionist, nutritional therapist, and experienced chef. She has worked alongside Dr. Louise Newson, one of the UK’s leading menopause specialists, and is passionate about helping women use nutrition to support hormone health, gut function, and overall wellbeing.

Emma is an expert on:

  • How estrogen shifts impact your digestion and gut bacteria

  • Key signs your gut needs support in midlife

  • The role of food and fibre in restoring balance

  • Why poor gut health impacts weight in midlife, and what you can do about it

  • Why gut health affects mood, sleep, and resilience

  • Understanding new food intolerances in menopause

  • Which supplements and probiotics are worth considering