Treatment Saps Energy. Breakfast Can Help.

By Chelsey Schneider, M.S., RD, CSO, CDN

During cancer treatment, eating regular meals each day — starting with breakfast — can help manage nausea, fatigue, and loss of appetite. Preparing healthy recipes can help you stay stronger, too. Overnight oats are an ideal option. Because they are soft and easy to digest, they provide a reliable source of energy even when your appetite is low or you are managing other side effects such as fatigue or diarrhea.

The best part? Overnight oats require zero cooking, can be prepared in advance, and are easily customized to manage the specific side effects you may be facing day to day.

Why the Ingredients Matter
 

The science is in the bowl. Each ingredient in this plant-based overnights oats recipe is selected for its specific nutritional benefits and its role in supporting your body throughout the treatment process. 

Here are the 4 key ingredients:

1. Oats (energy and digestion)

Oats are a great source of complex carbohydrates and soluble fiber. Complex carbohydrates are slow-burning starches that provide long-lasting energy and fiber because your body takes longer to break them down.

Soluble fiber is a type of fiber that dissolves in water to form a gel-like substance, which helps manage diarrhea and lower cholesterol and blood sugar. Oats contain beta-glucan, a specific fiber known for its anti-inflammatory properties. 

For all these reasons, oats can help maintain steady energy levels during the day. Fatigue is the most commonly experienced symptom, so consider oats a superfood.

Rolled vs. Instant Oats

Rolled oats are less processed and maintain a thicker structure, which results in a lower glycemic index for more sustained energy. Because they take longer to digest, they provide a steady release of fuel and keep you feeling full longer than thinner, pre-steamed instant oats. Choosing the less processed rolled variety avoids the rapid blood sugar spikes and subsequent energy crashes common with instant versions. 

2. Milk & yogurt (protein for repair)

Your body needs more protein during treatment to repair cells and maintain muscle mass. Plant-based milk and yogurt alternatives (and dairy versions) provide essential protein, vitamin D, and calcium. (Note that some plant-based milks, such as soy, are higher in protein than others.) Yogurt also offers probiotics, which help maintain gut health. 

3. Fruits (fiber and immune support)

Fruits are highly concentrated in vitamins, minerals, and antioxidants that help protect healthy cells. Research shows these compounds support the immune system and help the body manage the oxidative stress that can occur during treatment.

4. Nuts & nut butters

If you are struggling with weight loss or a low appetite, nuts and nut butters are a great way to add healthy fats and calories in a small portion.

What You'll Need

Ingredients 

2/3 cup rolled oats

1 cup ​​plant-based ​​milk of choice (such as almond, soy, oat, coconut)

1⁄2 tablespoon *honey, plus more for drizzling

1⁄2 teaspoon ground cinnamon

1/4 teaspoon vanilla extract

1/2 cup non-dairy yogurt of choice

1/2 cup fruit of choice

2 tablespoons nuts or nut butter of choice 

Use What You Have

This recipe is highly flexible based on what you have in your kitchen or what you feel like eating. For example:

• If you don't have fresh berries, check your freezer. Frozen fruit works well and is just as nutritious.
• Swap plant-based milk and yogurt for dairy versions of those ingredients.
• Add herbs or spices like ginger or cinnamon to boost flavor without adding sugar.

*Editor's note: Honey is not considered vegan because it is a byproduct produced by bees from flower nectar. However, many people who follow a plant-based diet for health reasons choose to include honey in their diet. If you prefer a vegan alternative, try maple syrup or agave nectar.

Modify Overnight Oats for Side Effects

One of the greatest benefits of overnight oats is how easily they can be adjusted to help manage common treatment side effects from chemotherapy or radiation.

Here are a few ways you can modify the recipe based on how you feel:

Managing diarrhea (low fiber): Use instant oats and smooth nut butters rather than whole nuts. Choose low-fiber fruits without skins (like bananas or melons). Add more liquid to support your hydration. Serve at room temperature to avoid foods that are too hot or cold.

Managing constipation (high fiber): Use rolled oats and add fiber-rich toppings like chia seeds, flaxseeds, or berries and apples with the skin on. Note: Increasing fiber requires an increase in fluid intake too.

Managing dry mouth or mouth sores: Add extra milk or yogurt to create a softer, thinner consistency. Stir in applesauce or nut butter for extra moisture and "slip." Avoid acidic fruits like oranges, lemons, or tangerines that can irritate sores.

Managing nausea: Serve the oats cold straight from the refrigerator. Cold foods often have less of an aroma than warm foods, which can make them easier to tolerate when you are feeling nauseous. Stir in ½ teaspoon ginger powder, which is a powerful anti-nausea remedy.  

​​​​​​About the Author

Chelsey Schneider is a registered dietitian (RD) and a certified specialist in oncology nutrition (CSO). She is Head of Clinical Evidence and Advocacy Relations at Savor Health. Chelsey is passionate about turning science into actionable goals for her patients, helping them to integrate clinical guidelines into easy everyday lifestyle actions. Chelsey has her bachelor's and master's degree in nutrition and holds her advanced practice certifications for over 10 years, gaining extensive clinical experience working with the oncology population.​​ 

About Savor Health 

Savor Health is a digital health company that provides precision nutrition interventions to manage cancer and other complex conditions. Their Intelligent Nutrition Assistant, Ina®, provides free, 24/7, unlimited, HIPAA-compliant, and secure nutrition services, all from your phone. Users receive customized recipes, foods to eat and avoid, symptom support, and answers to their nutrition questions that are based on clinical evidence, guidelines, and the experience of medical professionals. Register for free.