Fiber Travel Muffins


<Fiber Travel Muffins> Any sort of travel - air, car, drive across town, consistently messes up my digestion, and I've heard from a few others that I'm not alone in this area. These gluten free flax and raspberry muffins, which are now known simply as Fiber Muffins by my circle, came out as a solution.

On travel days, I do my best to intermittent fast before getting on an airplane, or if that’s not an option, to focus on liquids and more easily digestible foods, before and during air travel especially.  I know that might not always be an option. Travel constipation makes me miserable, and this trick has really helped a lot.

My other tip, these Fiber Muffins.  I start to eat one per day before, during (yes I bring them with me) and after a trip, and things have been much more smooth in my world #normalizepooptalk

Most Americans are eating less than 20g fiber a day. Closer to 30g would be a better goal for most people. Our ancestors used to eat up to 200g, to paint the picture. Fiber keeps things moving along the digestive tract, is amazing for our gut microbiome, and helps to stabilize blood sugar.  I designed each of these muffins with 10g fiber.  Don't get all bro on me and eat 2 muffins, that might cause a back-up, if you know what I mean.  And, don't forget to drink your water! Ok I'm done telling you what to do, carry on and make some fiber muffins for your next travel adventure (you can eat them at home, too)

Raspberry Walnut Fiber Muffins

Preheat oven to 350, grease muffin tin or line with papers


1  1/4 c. ground flax seed (or 3/4 cup seeds, fresh ground in coffee grinder)

½ c. coconut four

½ c. almond flour

½ c. coconut sugar

1 tsp. baking soda

1/4 cup chia seeds

Couple twists of sea salt

 3 eggs, beaten

¼ c. coconut oil, melted

½ c. water

12 oz. frozen organic raspberries, I love Trader Joe’s (thawed & lightly drained)

¾ c. walnuts, rough chopped 

In a large bowl, sift together all ingredients up to and including baking soda. Add chia and sea salt. In a medium bowl, mix together eggs, melted coco oil and water. Add the wet ingredients to the dry, add more water to mix if needed, the batter will be very thick. Stir in walnuts and raspberries. Bake @ 350 for 30-40 minutes until tops are brown and toothpick comes out clean.  Makes 12 muffins.

You can of course mix up the berries, I’ve used blueberries, raspberries and blackberries. Just to note, raspberries and blueberries have the most fiber, at 8g / cup.

I've made this for an #eggfree client before, setting aside about 1/4 cup of the ground flax seed and making a flax egg + warm water. Since these aren't your typical gluten-y, fluffy muffins anyway, I think that works out great :)

PPS I use organic ingredients wherever possible, nuts tend to be highly sprayed, so I always invest there. The berries are specified as organic because the show up every year on the EWG’s Dirty Dozen list.

Melinda Staehling