After trying to find snacks for my clients following a low FODMAP diet and not coming up with much, I decided to create a low FODMAP muffin. The low FODMAP diet is essentially an elimination diet which is useful for reducing symptoms of irritable bowel syndrome such as abdominal bloating, excessive wind, abdominal pain and changes in bowel habits (ie. constipation or diarrhoea). I see a lot of people with varying degrees of these symptoms which apart from being uncomfortable and annoying, can often be life-limiting.
Many foods we commonly eat contain FODMAPs so it can be quite difficult to access foods for this diet, especially if you stay on it for some time as boredom may set in!
There are a few considerations when making low FODMAP muffins – you can’t use wheat flour, many fruit like apples or pears, dried fruit, honey or large amounts of milk or yoghurt. All of these ingredients are usually featured in my normal muffin recipes.
Spelt flour is low FODMAP and can be used instead of regular wheat flour (which is high FODMAP). Spelt is an ‘ancient’ variety of wheat, so it still contains gluten and is often tolerated by those who think they may be gluten-sensitive. You can find spelt flour on the supermarket shelf now it is that popular! It comes in white or wholemeal like regular flour, however you will need to add your own baking powder for a self raising form. I used an organic wholemeal Australian produced spelt flour (which is the preferred choice for the diet). Instead of raisins or sultanas I used a combination of walnuts with sunflower and pumpkin seeds for extra crunch and carrots are low FODMAP. All up I think I produced a pretty good muffin. For those of you with IBS, hopefully you can enjoy pain-free! 🙂
Spelt Carrot Muffins – Low FODMAP
- 1 ½ cups wholemeal spelt flour
- 1 ½ teaspoons baking powder
- 1 teaspoon cinnamon
- ¼ cup brown sugar
- ¼ cup walnuts, roughly chopped
- 1 Tablespoon sunflower seeds
- 1 Tablespoon pumpkin seeds
- 2 carrots (150g), grated
- 2 eggs
- 3 Tablespoons oil
- 1 teaspoon vanilla essence
- ¼ cup lactose-free milk
- ¼ cup low fat natural yoghurt
Preheat oven to 180 degrees and line 14 muffin-tray holes with paper cases.
Sift together flour, baking powder and cinnamon. Stir in nuts, seeds and carrot.
In a separate bowl, whisk the eggs. Add oil, vanilla, milk and yoghurt and whisk until well combined.
Pour wet ingredients into dry ingredients bowl and mix until just combined.
Spoon into muffin trays. Bake for 15 minutes, approx or until they are firm to touch (spring back)
Delicious while still warm!
Makes 14 Serves
Per Serving (42g Muffin) – Calories 130 Protein 4g Fat 7g Sat fat 1g Carbohydrate 12g Fibre 2g