Having IBS (Irritable Bowel Syndrome) doesn't mean you have to miss out on baked treats. It just means being a bit more intentional about what you are eating, and when. We are not talking about the sugar-laden, buttery, ultra-processed supermarket muffins either. Because let’s be honest, IBS or no IBS, those can be a lot for breakfast: a huge hit of refined sugar, a quick blood sugar spike, then the inevitable crash that has you rummaging for something sweet again before lunch has even arrived.

These are the opposite. This is a ridiculously simple, quick, IBS-friendly, low FODMAP recipe for light Blueberry Muffins you can genuinely get on the table in about 25 minutes. The best bit is you will probably have everything you need already: bananas, eggs, peanut butter and blueberries. No baking skills required, and you definitely do not need to be Mary Berry to pull this off.

Whether you live with IBS-C (constipation dominant), IBS-D (diarrhoea dominant), IBS-M (a mix of both), or IBS-U (symptoms unique to you), these are designed to be a calmer choice. They also happen to be naturally gluten-free, and because they are sweetened mainly with fruit, they feel like a treat without being a sugar bomb. Make a batch, keep them on the side, and you have a grab-and-go breakfast or snack that your gut is far more likely to tolerate. And the best bit? These are a healthy option for the whole family too - meaning you don't have spend all day in the kitchen making separate batches for everyone! However...we'd recommend keeping these to yourself...

What are you waiting for? Get that oven on!

Ingredients (makes 8)

• 2 medium bananas, mashed
• 2 eggs
• 200g smooth peanut butter
• 200g blueberries
• 1 tsp maple syrup
• 1 tsp bicarbonate of soda

Method

• Preheat the oven to 180°C. Lightly spray a muffin tin with oil.
• Mash the bananas in a bowl. Add the eggs, peanut butter and bicarbonate of soda, then whisk by hand until smooth and combined.
• Stir in the blueberries.
• Spoon the mixture evenly into 8 muffin holes.
• Bake for 25 minutes. Insert a cocktail stick into the centre of a muffin. If it comes out clean (no wet mixture), they are ready.

Et voilà: perfectly light, scrumptious, low FODMAP blueberry muffins!

Low FODMAP notes (and why portion size matters)

On the subject of low FODMAP, one muffin should sit within a low-FODMAP range, including for the banana portion, even if your bananas are quite ripe (which helps sweetness). This matters because ripe banana is the main “watch item” in this recipe. As bananas ripen, their FODMAP profile shifts and they can become higher in fructans, which are a common trigger for people with IBS. The key here is that the banana is spread across eight muffins, which keeps the per-serve amount lower and easier to manage.

If you are in the elimination phase or feeling sensitive, start with one muffin and see how you go. If you are feeling settled, some people can tolerate more, but it is still worth keeping an eye on stacking other higher-fructan foods on the same day. For a deeper dive into what FODMAPs are, how to portion them, and how to make it all feel less confusing, read our Low FODMAP Guide here.

For additional authoritative resources, the Monash University Low FODMAP Diet site is considered the gold standard for FODMAP testing and serving guidance, and the NHS has a helpful overview of IBS and dietary approaches you can discuss with your GP or dietitian.

Serve and store

Serve: Lovely as-is, or warmed for 10–15 seconds in the microwave to make them extra soft (especially if they have been in the fridge).

What to pair with (IBS-friendly):

• A spoon of lactose-free Greek-style yoghurt or plain kefir if you tolerate it
• A small handful of strawberries or kiwi
• A mug of peppermint or ginger tea (many people find these soothing)
• Storage: Keep in an airtight container.
• Room temperature: up to 2 days
• Fridge: up to 5 days (warm before eating for best texture)
• Freezer-friendly: Yes. Freeze in a bag or container for up to 3 months. Defrost at room temperature, or microwave from frozen in short bursts until just warmed through.

FAQ

Are these blueberry muffins low FODMAP?
They can be, depending on portion size. The main “watch item” is ripe banana, which can be higher in fructans. Because the banana is spread across 8 muffins, one muffin is typically a safer low-FODMAP portion for many people.

How many muffins can I eat if I have IBS?
Start with one muffin, especially if you are in the elimination phase or feeling sensitive. If you tolerate it well, some people can manage more, but IBS is individual and stacking other trigger foods the same day can change things.

Can I use very ripe bananas?
Yes, that is the point for sweetness, but keep the serving guidance in mind. If you want to be extra cautious, use just-ripe bananas rather than very brown ones.

Can I swap the peanut butter?
Smooth peanut butter works best for texture. If peanuts are not your thing, you can try another nut or seed butter, but keep an eye on portion sizes as FODMAP tolerances vary by type.

Can I use frozen blueberries?
Yes. Stir them in straight from frozen. They may bleed a little colour, but the muffins will still taste great.

Are these gluten-free and dairy-free?
Yes, as written they are naturally gluten-free and dairy-free (always check labels if you are coeliac or highly sensitive to traces).

Why no flour?
The bananas, eggs and peanut butter create structure. These are more “light bake” than traditional cakey muffins, which also makes them feel easier on the gut.