Makes 12 servings
I’ve decided it is time for a treat! As I child I used to love getting warm banana chocolate chip muffins straight from the oven. These low FODMAP banana chocolate chip muffins are great to make with children, as they are super easy to make.
These muffins are best warm, so heat them up in the microwave before serving. If you find the texture of your muffin is a bit strange it might mean you need to change your gluten free self raising flour, as different mixtures will give you different textures.
Remember that these are a treat food so limit yourself to one muffin per serving. If making these for children you can use mini-muffin trays to create smaller portions.
FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
How to make self raising flour: If you can’t find gluten free self raising flour that’s okay. Instead try taking your 2 cups of gluten free all purpose flour and adding 3 teaspoons of baking powder and 3/4 teaspoon of salt. Mix these ingredients together before adding any other ingredients.
Storage tip: These muffins freeze well. Then defrost and refresh in the microwave for 20 seconds until warm.
When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like honey, high fructose corn syrup, agave syrup or fructose. Also avoid dark chocolate that contains high FODMAP fruit or nuts.
Make sure the self raising flour is gluten free. I used one made from a mixture of rice flour, maize starch, tapioca starch, sugar, raising agents (450, 500), vegetable gum (Xanthan). Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve). Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey. If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
There are no gluten free tips for this recipe.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More