Flax Muffin Recipe for IBS and Constipation

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Updated March 2025.

I originally intended to make this flax muffin recipe low in FODMAPs, but in the end I designed it for folks with constipation. To this end, each muffin has 1.3 tablespoons of ground flax, slightly more than the low FODMAP serving size of 1 Tbsp. As a result, this muffin is lower in FODMAPs but is not strictly low FODMAP.

Low / Lower FODMAP Ingredients & Alternatives

Ground Flax. According to the Monash FODMAP app, ground flax is low FODMAP at 1 Tbsp and high FODMAP at 2 Tbsp. Since each of these muffins contains 1.3 Tbsp of ground flax, they’re likely either low or moderate FODMAP.

One to two tablespoons (1-2 Tbsp) of ground flax daily can help with bowel regularity. I include ground flax in a group of bowel-stimulating foods I call “laxation foods”, which also includes prunes, kiwi and oatmeal. These foods have unique abilities to improve constipation and promote bowel movements.

Ground flax isn’t a terribly tasty or exciting ingredient to add to foods, and 1-2 Tbsp is a lot to add to a yogurt parfait or oatmeal. Therefore, this muffin is an attempt to help people with constipation get some variety in the way that they consume flax.

Almond Flour. Almond flour helps to give this muffin nutty flavour notes, which I love, and is low FODMAP at 1/3 cup. Since we’re using 1/2 cup between 12 muffins, the muffin includes a low FODMAP serving size of almond flour.

Because almond flour can make baked foods crumble and fall apart more easily, I’ve used 3 eggs in this recipe to help bind the flours in this muffin.

Gluten-Free Flour. Gluten-free flour is low in fructans, which is why we use it in the low FODMAP diet.

Bob’s Red Mill Gluten-Free 1-to-1 Baking Flour is a gluten-free “all-purpose” flour, and does a decent job of replacing all-purpose wheat flour in baked goods. In fact, it’s my go-to gluten-free flour for baking.

Apple. Apple is considered a “no-no” food on the low FODMAP diet because it’s very high in two FODMAP groups: sorbitol and fructose. Sorbitol and fructose draw extra water into the intestine which triggers gut motility. For people with constipation, fruits high in sorbitol and fructose can help keep the bowels moving, but for people with diarrhea, sorbitol and fructose can exacerbate loose BMs.

Apple is low FODMAP at 23 grams, and since this flax muffin recipe calls for 50 grams in 12 muffins, each muffin has a very low FODMAP serving size of apple.

With moisture-absorbing ground flax, almond meal and flour, this muffin could easily become dry and crumbly. The grated apple adds flavour and moisture, and does a wonderful job of preventing the muffins from drying out.

Blueberries. Blueberries are low FODMAP in serving sizes up to 1 cup, making them a very popular fruit among people on the low FODMAP diet.

When making muffins and pancakes, I love to use frozen wild blueberries because they’re sweet, packed with fruity flavour, and small. Oh, and their potent antioxidant content makes them a fantastic inflammation-fighting food.

Lactose-Free Milk. Lactose-free milk is a nutrient-dense food containing protein, calcium, vitamin D, vitamin A and vitamin B12. If you don’t drink cow’s milk, almond milk and oat milk (up to 1/2 cup per serving) are low FODMAP alternatives you could use in this recipe.

When buying a milk alternative like almond milk, always check the Nutrition Facts Table to make sure that it is fortified with calcium and vitamin D.

Happy noshing!

xoAndrea, RD