The Walden Effect: Farming, simple living, permaculture, and invention.

Low FOD-MAP banana muffins

Low FOD-MAP muffin

A low FOD-MAP diet has worked wonders on my irregular digestive system. To celebrate being off imodium after a month of daily use, I thought I'd share a recipe that has been a staple of my diet as I've been working on letting my gut heal --- banana rice-flour muffins.


  • 4 very ripe bananas
  • 4 eggs
  • 1 tablespoon of baking powder
  • 0.75 teaspoons of salt
  • 2 tablespoons plus 2 teaspoons sugar
  • 1-2/3 cups rice flour (brown or white --- I use half of each to keep the fiber at a gut-friendly level)

Preheat the oven to 350 degrees and butter a 12-muffin tin. (You can bake these in a loaf pan like banana bread, but the texture is much better in muffin tins.)

Discard the skins and mash the banana flesh, then add the eggs and beat until somewhat fluffy. This is the most important step for making tasty muffins --- too fluffy and the flour won't incorporate properly; not fluffy enough and the muffins turn into rocks.

Cheese on muffinsAdd everything else and mix well. Then fill each muffin well to the brim and bake until the tops are slightly brown and a knife comes out clean.

I enjoy these plain, but more often I eat them sliced in two and microwaved with a piece of cheddar cheese on each half. Very mildly sweet and relatively wholesome, these little morsels make my grumpy gut decidedly more friendly.

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About us: Anna Hess and Mark Hamilton spent over a decade living self-sufficiently in the mountains of Virginia before moving north to start over from scratch in the foothills of Ohio. They've experimented with permaculture, no-till gardening, trailersteading, home-based microbusinesses and much more, writing about their adventures in both blogs and books.

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Those muffins sound delicious. I use Netvibes as a blog reader, and right near this blog post was this!

And I thought of you. :) Maybe something on here looks tasty.

Comment by Becky Mon Oct 31 14:26:20 2016

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