Prebiotics: Oats

Oats are such a fantastic source of prebiotic fiber. Both steel cut and rolled oats are wonderful for gut health. Like we've said before, your probiotics won't be happy unless you feed them prebiotics! Prebiotics are natural plant-based materials that make it to the intestines undigested, providing a nutrient source for gut microorganisms to grow and thrive; essentially it's just nutritious microbe food. Heres our top three reasons why oats are such a fantastic prebiotic food: 

1. Well balanced nutrients. Oats are packed with fiber, good carbs plus a plethora of important vitamins and minerals like manganese, folate, vitamin B1, and Vitamin B5

2. Beta-glucan. What a fantastic soluble fiber! Beta-glucan only paritally dissolves in water and forms a sort of jelly substance in the gut. This jelly like substance actually feeds your good microbes! A few good scientific papers have been published studying beta-glucan and oats promoting the colonization and growth of probiotics in the gut. 

3. Staying regular. Oats can help relive bowel distress like constipation or diarrhea. Feed your probiotic microbes oats, and those good microbes with reward you with regularity! When the fibers of oats are further broken down by your gut microbes, it helps to form solid, yet soft stool making for a happy regular life : ) 


Oatmeal... probably the fastest healthy breakfast around. The fun part about oatmeal is that you can create whatever flavor profile you'd like, and easily take it to-go! Some of our favorites sweet flavors are cinnamon maple, honey wheatgrass, and almond butter banana. Fun fact: you can exit the oat flavor comfort zone and go savory with your oats! Our favorite savory oats are made with salsa, plain homemade yogurt, and sliced cherry tomatoes. There are also a ton of wholesome, nutritious toppings you can add to oats, savory or sweet. Our topping favorites include things like chia seeds, almond pieces, hemp hearts, flax seed, and chicory root.

No matter if we are making savory or sweet oats, we always include something that usually surprises people: our fermented pickle brine! Just a teaspoon is a calorie free (and dairy free) way to add billions, yes billions, of probiotic microbes to your oats without changing the flavor. Even for sweet oats, as long as you add a bit of honey or maple syrup you wont be able to tell its mixed in! And how perfect it is to take in a rich does of probiotics using one of the best prebiotic foods around as a vessel! 

Prebiotic & Probiotic Almond Butter Oatmeal


  • 3/4 Cup Organic Oats
  • 1 teaspoon brine from Cultured Guru Pickles.
  • 2 tablespoons of almond butter
  • 1/2 teaspoon cinnamon
  • 1 ablespoon Maple syrup
  • 1/4 cup berries
  • 1 banana


  1. Cook oats following the directions on the container.
  2. While the oats are hot, stir in the almond butter, cinnamon and maple syrup.
  3. Next shake your jar of pickles to disperse the microbes evenly, then stir in one teaspoon of the pickle brine into the oats.
  4. Add in the berries and banana.
  5. Enjoy right away or pack in a mason jar to go!