🌾 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.
