Gut Healthy Banana Muffins
These banana muffins are full of fibre and resistant starch to help keep your gut happy, extra important in perimenopause when changes in hormones can play with digestion. They’re also a tasty way to enjoy the kind of carbs that can help fuel your workouts, support your mood, and keep cravings in check. A snack that’s good for you and your hormones.
Makes 12
Prep time: 15 minutes. Cook time: 15 mins
Ingredients
- 1 ½ cups (240g) wholemeal self-raising flour
- ½ tsp bicarbonate of soda
- ½ tsp baking powder
- 1 tsp cinnamon
- ½ cup (100g) maple syrup
- 3 small ripe, mashed bananas
- 1/3 cup (80ml) extra virgin olive oil
- 1 egg
- 1 tsp vanilla extract
- 1/4 cup milk of choice
Method
- Preheat oven to 180C. Line twelve holes 1/3-cup (80ml) capacity muffin pan with paper cases.
- Combine the flours, bicarbonate of soda, baking powder and cinnamon in a large bowl. Make a well in the centre.
- Whisk the mashed banana, oil, egg, maple syrup, vanilla and milk together in a small bowl. Pour into the well. Gently stir until combined.
- Spoon mixture evenly among prepared muffin holes.
- Bake for 15 minutes or until a skewer inserted in the centre comes out clean. Remove from oven and set aside to cool.
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THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
