These Mini Low FODMAP Nutella Banana Muffins are based on a crowd favorite – the recipe for Lower Fat, Reduced Sugar Banana Bread. But this version is made in mini muffin tins for perfect portion control and the batter is swirled with our very own Low FODMAP Nutella. You do have to make the Nutella first, so plan ahead.
Low FODMAP Serving Size Info: Makes 36 mini muffins; 18 servings; 2 muffins per serving
Our recipes are based on Monash University and FODMAP Friendly science.
- Bananas: Bananas have both low and high FODMAP serving sizes. For the common banana, Monash University lab tests report that 1 medium unripe banana of 100 g is low FODMAP, and that 1/3 of a medium ripe banana at 35 g is low FODMAP. Note that most baking recipes use very ripe bananas; our serving sizes reflect low FODMAP portions.
- Cocoa: Monash University has lab tested what they call “cocoa” and also “cacao” and they show different FODMAP content. The problem is that from the chocolate manufacturing industry’s perspective, there is no difference between cacao and cocoa powder. The FDA, The Food Standards for Australia and New Zealand, the ICCO (International Cocoa Organization) and the National Confectioners Association do not even recognize the term “cacao” to describe cocoa powder. We have an article, All About Cocoa, that we encourage you to read. It attempts to explain the discrepancies in the Monash lab testing.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University. Hazelnuts: Hazelnuts have been lab tested for FODMAPs by Monash University. 15 g, or about 10 nuts, are Green Light low FODMAP. They become Moderate for FODMAPs at double the amount.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.