Who doesn’t love a Blueberry Muffin? The idea just conjures a scene of relaxing with friends. Following the low FODMAP diet doesn’t mean you have to miss out on these good times, it just needs a little adaptation. These delicious low FODMAP blueberry muffins are perfect for a treat. They are gluten and dairy free, low in FODMAPs, easy to make and great for sharing. Who could ask for more?
Ingredients
- 130g gluten/wheat-free flour (e.g. rice, millet or polenta)
- 25g coconut flour
- 1 cup plain soya (or Greek lactose-free) yogurt
- 2 ripe bananas
- 2 eggs (or 40ml almond milk)
- ¼ cup brown sugar
- 1½ tspn baking powder
- ½ tspn baking soda
- ½ cup of blueberries
Method
Preheat oven to 400oF/200oC and prepare a muffin tin. The recipe makes 6-8 blueberry muffins.
Mix in all ingredients except for the blueberries until oats are broken down and the batter is smooth and creamy. Stir in the blueberries and pour the batter into prepared tin.
Bake for 15-20 minutes. Store in an air-tight container for up to a week.
Tips
- You could use the dairy-free alternatives for a vegan option for these low FODMAP blueberry muffins
- Try also substituting the blueberries for chocolate chips for a change…
- To add extra fibre, try adding ground flaxseeds
- Try this delicious polenta cake or low FODMAP carrot cake as a change
Help with your low FODMAP journey
If you feel that the low FODMAP diet can help with your IBS symptoms, then help is at hand. The low FODMAP diet improves symptoms in over 75% of IBS sufferers. It’s a tricky diet to do alone though and the best results are seen in those who have advice and support from an IBS dietitian. Specialist advice from an IBS/FODMAP dietitian, can help you navigate the complexities of the diet and help to make the diet practical to fit in with your lifestyle. For more information about the low FODMAP diet and to help you decide it this is the right approach for you, see my webpage about IBS treatment.
