Bran New You: The Prebiotic Power Oat Bran Muffin That Loves Your Gut Back
You know what’s worth celebrating? A gut that actually likes you. One that feels good, functions smoothly, and lets you enjoy delicious food without the drama. Enter: these Prebiotic Power Oat Bran Muffins.
Made with oat bran to fuel your good bacteria (hi, Faecalibacterium 👋), optional lactulose to create the ultimate gut-friendly environment, and a fully customizable lineup of flours, berries, and egg (or egg-free) options—this muffin is here to work with your gut, not against it.
Why Your Gut Will Love These Prebiotic Power Oat Bran Muffins
These muffins are packed with gut-loving goodness, here’s why…
1.) Oat Bran = Microbiome Support & Gentle Balanced Digestion 🦠 🌾
Oat bran is packed with beta-glucans, which help increase Faecalibacterium, one of the most important anti-inflammatory bacteria in your gut. More of these good guys means better digestion, reduced inflammation, and overall gut resilience.
But that’s not all–oat bran is also a powerhouse of soluble fiber, which helps keep digestion moving comfortably and consistently. Research has shown that oat bran supports smooth digestion and helps maintain balance—whether things feel a little sluggish or too fast-paced.
2.) Berries = Microbiome Magic 🫐
Berries aren’t just here to make your muffins pretty. They’re loaded with polyphenols, plant compounds that support a thriving microbiome. Research shows that polyphenols from berries increase beneficial bacteria, strengthen the gut barrier, and reduce inflammation—all while tasting like a treat.
The Best Part? They’re 100% Customizable
And the best part? These muffins are 100% customizable to fit your unique needs. Gluten-free? Dairy-free? Egg-free? No problem.
Swap in almond flour, coconut flour, or tapioca flour. Use an egg or a flax egg. Choose blueberries, raspberries, or whatever berry makes your gut happy and enjoy these muffins without bloating, regret or existential crisis.
Not Sure Which Ingredient to Customize? MRT Testing Has Your Back 🧪✨
Your gut isn’t just about digestion—it’s also home to 70% of your immune system, thanks to the gut-associated lymphoid tissue (GALT) hanging out in your intestines. If your immune system starts throwing a fit over certain foods, you’re gonna feel it—bloating, IBS flares, fatigue, the whole mess.
That’s where Mediator Release Testing (MRT) comes in. It’s a science-backed way to pinpoint exactly which foods are triggering immune responses, so you can customize these muffins (and everything else you eat) to work for your gut, not against it.
And the results? A recent study found that IBS patients who followed a personalized MRT-based diet saw major improvements—less digestive distress, clearer thinking, healthier skin, and more energy—all in just 12 weeks.
So if you’re tired of playing food roulette and give your gut the right fuel, MRT gives you answers—so you can eat with confidence, not consequences. 🔥
Ready to glow from the inside out? Recipe below.👇
So go ahead, make ‘em, eat ‘em, and let your gut flora throw the kind of party that actually makes you feel good the next day.
Just make sure to grab certified gluten-free oat bran if you’re gluten sensitive—regular oats are often processed in the same facilities as wheat, barley, and rye, meaning they can pick up gluten through shared equipment.
Prebiotic Power Oat Bran Muffins
Equipment
- 1 Microplane
- 1 Small Bowl
- 1 Large Bowl
- 1 Fork or Whisk
- 1 Muffin Pan
Ingredients
- 1.5 Cups Certified Gluten Free Oat Bran
- 1 Cup Gluten Free Flour of Your Choice Choose From: Almond Flour, Coconut Flour, Tapioca Flour, Chickpea Flour, or Rice Flour
- 1.5 tsp Baking Powder If you're sensitive to corn, use Hain Brand
- 1.5 tsp Baking Soda
- 1/4 tsp Salt
- 1/2 Cup Sweetener of Your Choice Choose from: Coconut Sugar, Cane Sugar, Date Sugar, Beet Sugar, Honey, Maple, or Rice Syrup
- 2 tsp Vanilla Extract
- Zest of 1 Lemon
- 1/3 Cup Oil of Your Choice Choose From: Olive, Avocado, Almond, Melted Coconut Oil, Walnut Oil
- 3 Eggs* You can substitute with Flax Eggs, see notes below
- 1 Cup "Buttermilk"* "Buttermilk" is made by taking 1 cup of your favorite no-additive plant milk, plus 1Tbsp Lemon Juice or Distilled Vinegar and let sit for 5 minutes to thicken.
- 1 Cup Fresh or Frozen Berries of Your Choice Choose From: Blueberry, Raspberry, Strawberry, Blackberry
Instructions
- 1.) Heat oven to 325 degrees Fahrenheit and coat a 12-cup muffin tin with your approved oil. I like to use my oil sprayer for this step.2.) Make your plant milk "buttermilk" with 1 cup no-additive plant based milk + 1 Tbsp Lemon Juice (or Distilled Vinegar). Let sit 5 minutes to thicken.3.) In a small mixing bowl, whisk together the buttermilk, oil, sweetener, egg or egg substitute, and lemon zest. 4.) In a large mixing bowl, whisk together the bran, flour, baking powder, baking soda and salt. 5.) Pour the wet mixture into the dry mixture and mix until just combined (a few remaining streaks of flour are fine). 6.) Gently fold in the berries.7.) Working quickly, divide the batter between the 12 muffin cups. 8.) Bake muffins for about 20 minutes, rotating pan halfway through baking for even browning, until a toothpick inserted into the center of muffins comes out with just a few crumbs attached. 9.) Let muffins cool in pan on a wire rack for 10 minutes before removing from tin.
Notes
Bake, Eat, Thrive—Because Your Gut Deserves a Win
At the end of the day, these muffins aren’t just breakfast—they’re a gut-loving, energy-boosting, totally customizable way to fuel your body without second-guessing every bite. Whether you tweak the flours, swap the berries, or go egg-free, they’re built to work for you, not against you. 🎉
Here’s the Best Part: I’ve Got Your Back in Finding Your Way to True Vitality
No more guessing games, no more randomly eliminating foods and hoping for a miracle.
I’m here to help you design a clear, customized path to wellness that’s built specifically for your body. We’ll pinpoint the exact foods causing your gut issues, then work together to create a plan that heals and restores balance. This isn’t a one-size-fits-all approach—it’s a solution tailored to you.
Ready to uncover the true cause of your gut inflammation and start your life changing gut healing journey? My program is custom-built and reserved only for those who’re ready to go all in. Schedule a digestive assessment with me to get started on your path to lasting wellness.
References:
https://www.sciencedirect.com/science/article/pii/S1756464622003486
https://academic.oup.com/crohnscolitis360/article/2/1/otaa005/5735017?login=false
https://pmc.ncbi.nlm.nih.gov/articles/PMC10459712
https://pubs.rsc.org/en/content/articlehtml/2020/fo/c9fo01634a
https://www.sciencedirect.com/science/article/pii/S2214799321001028
https://www.tandfonline.com/doi/abs/10.1080/87559129.2023.2276765
https://cdn.nutrition.org/article/S2475-2991(24)00325-1/fulltext
https://www.davidpublisher.com/Public/uploads/Contribute/5aa87a8e491ec.pdf
