How to make FODMAP muffins

FODMAPs are Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols – a collection of molecules found in food that are poorly absorbed by some digestive systems. which in turn may present with Irritable Bowel Syndrome like symptoms including abdominal pain and bloating.

The usual food suspects are most dried fruit, onions, garlic, artichokes, asparagus, honey – and the list goes on. Catering for these fructose intolerant folks can be really tricky as there’s not a lot they can have, so here’s a sweet treat solution that I have concocted. You can eliminate the sugar entirely if you are looking for a low carb or low GI snack.

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How to make FODMAP muffins

  • Author: Samantha Gowing
  • Yield: Makes 12 1x


Units Scale

3 tablespoons chia seeds
2 oranges, juice and zest
2 ripe bananas
2 teaspoons vanilla
3 eggs
1/2 cup raw cacao
1/2 cup coconut sugar
1/2 cup shredded coconut
2 cups spelt or GF flour
1 teaspoon aluminium free bicarbonate soda


  1. Preheat oven to 160 C.
  2. Soak chia seeds in orange juice for 15 minutes.
  3. In a food processor, place zest, bananas, vanilla,
    eggs, cacao, coconut, coconut sugar and the spelt or gluten free flour.
  4. Add the soaked chia seeds then slowly combine.
  5. Spoon evenly into patty pans or directly into greased muffin pans.
  6. Bake for 25-30 minutes until cooked through – test with a skewer.



First published on this website 21/5/2012



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