Low FODMAP gut friendly Muffins

These are super tasty, really easy to make and even easier to eat! They are low in FODMAP and gut friendly so great for anyone with a sensitive gut. They go great as a snack or as breakfast and also happen to be high in protein as we use almond flour and are gluten free so they tick alot of boxes!

Takes: 30 minutes | Makes: 12 muffins | Difficulty: Beginner

These muffins are really easy to make and so worth the effort. My family really enjoy these when I make them. They are friendly for your gut as they are low FODMAP which means they are low in fermentable carbohydrates. They work great as a breakfast muffin at the weekend. You can use whatever fruit you have for decoration and if you don’t have any then they are fine without it!!

FAQ – frequently asked questions

Can I use normal oats instead of gluten free ones?

Absolutely! Assuming you are not gluten free! We leave out the gluten as it can sometimes be aggravating to peoples gut.

Does the flax egg actually work like an egg?

Yes! We use ‘flax eggs’ all the time in vegan baking. Simply mix 2 tablespoon of ground flax seed with 3 tablespoons of water, mix and leave to sit for 5 minutes. You can also use chia seeds instead of ground flaxseeds.

Can i freeze these muffins?

We have not tried to freeze these but we imagine they would! Let us know in the comments below if you do try freeze them!

How am i best storing this?

Store in an airtight container for at least 3 days.

If I don’t have sunflower oil/coconut oil can I just use olive oil?

You don’t really want to use olive oil as it has a strong flavour to it. If you can’t find sunflower or coconut oil you could use vegetable oil.

Should I store these in the fridge

No best to store them at room temperature so they stay fresh. They will get soggy in the fridge which you don’t want.

Low fodmap gut friendly muffins

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Low FODMAP gut friendly Muffins

Low FODMAP Berry Muffins – gluten free

Low FODMAP gut friendly berry muffins! These beauties are super tasty, take 30 mins to make, and you'll get 12. they work fantastic for breakfast or a snack and will store in an airtight container for about a week. They are one of the most popular recipes from our online Gut Health Revolution Course. Click the link below for more details.

Takes 30 minutes

Serves 12


  • 180 g gluten free oats oats of choice
  • 140 g ground almonds
  • 2.5 tbsp ground flax seed
  • 8 tbsp water
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 20 g flaked almonds
  • 2 tsp vanilla extract or extract of choice e.g. almond extract
  • 120 g coconut oil/sunflower oil
  • 150 g maple syrup
  • 25 g blueberries or berries of choice


  • Preheat oven to 160º and line a 12 muffin tray.
  • Make flax egg by combining 2 tbsp of ground flax seed and 6 tbsp of water. Set aside.
  • Mix together all the dry ingredients, (only use 15g of the flaked almonds in the mixture, ground almonds, baking powder, baking soda, flaked almonds)
  • Add the flax egg, vanilla extract, coconut/sunflower oil, maple syrup, most of the blueberries (keeping a few for decoration) to the dry ingredients and fold together.
  • Divide mixture into the lined 12 muffin tray, sprinkle the remaining flaked almonds on top and put into the preheated 160º oven for 20 minutes or until golden.
  • Remove from the oven and leave to cool. Decorate with a berry on top and enjoy!


Calories: 265kcalCarbohydrates: 22gProtein: 5gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 9gSodium: 83mgPotassium: 94mgFiber: 4gSugar: 8gVitamin A: 1IUVitamin C: 1mgCalcium: 72mgIron: 1mg


Keyword gut friendly, low fodmap, plantbased, vegan
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  1. Dave says:

    5 stars
    My kids love these!! These work great as a snack and fab as breakfast muffins at the weekend. Highly recommend making these

  2. Fiona says:

    Sound great! Could you suggest something to replace almond with? Can’t have any nuts due to severe allergy. We aren’t gluten free

  3. Diane says:

    5 stars
    These are delicious! We use extra virgin olive oil all the time in these and it works wonderfully. I also decrease the honey anywhere by 1/3 to 1/2 and they’re still delish!

5 from 2 votes

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