🌾 Oats (Rolled)
The most useful carbohydrate for cycle-phase nutrition. Slow-release, serotonin-supporting.
Calories per serving size
Key nutrients in Oats (Rolled)
Lowers cholesterol, supports gut microbiome, and provides sustained energy.
Muscle relaxation and sleep quality — key during menstrual and luteal phases.
Non-haem iron. Pair with vitamin C to boost absorption.
Energy metabolism and nerve function.
When Oats (Rolled) is most valuable
Most valuable in the menstrual and luteal phases. Complex carbohydrates raise serotonin — your brain's mood stabiliser — which directly counters PMS mood changes and period fatigue. The slow glucose release prevents the insulin spikes that worsen cravings.
Recommended if you have these conditions
Soluble fibre (beta-glucan) that soothes the gut without the irritation of insoluble fibre.
Slow-release complex carbohydrate — steady serotonin support without the crash of refined carbs.
Carbs + energy density + calcium in a breakfast that's easy to make bigger.
Beta-glucan soluble fibre measurably improves the glucose response — the less processed, the better.
How to track Oats (Rolled) accurately
Log as dry weight for most accuracy — cooking in water adds no calories. "40g rolled oats" or "small bowl of porridge" both work well. Adding milk, honey, or fruit should be logged separately.
Track Oats (Rolled) — and every other food — effortlessly.
Oli adjusts your targets based on your cycle phase automatically. No manual cycle tracking.