Low FODMAP Granola Recipe

Not sure what granola is ok to eat on a low FODMAP diet? You’re probably not alone. If you are struggling to find a suitable option, it is very easy to make your own low FODMAP granola using this recipe.

If you have been following me on instagram you will know I have been trying to aim for 30 plant foods a week. A study by the American gut project showed that people who ate 30 or more plant foods a week had a greater diversity of good gut bacteria than people who only ate 10 different plant foods a week. This is important to help improve gut health.

I am a creature of habit and can easily get stuck eating the same foods, so I have been trying to plan my meals to get my 30 a week. This granola has become one of my staples. It is packed with seeds and nuts. It is delicious and incredibly easy to make.

Low FODMAP granola recipe


  • 150g rolled oats (use gluten free if you have coeliac disease)
  • 20g chia seeds
  • 20-40g ground seeds. I use a mix of ground flaxseeds, sunflower and pumpkin seeds
  • additional seeds – optional
  • 30mls oil
  • 70g brown rice syrup. You can use other low FODMAP syrups such as maple syrup however I found brown rice syrup gives you better clusters.
  • 100g nuts. Opt for low FODMAP nuts. I used pecans.
  • 1 teaspoon vanilla essence
  • 1/2 tsp salt


You can modify it by adding the following:

  • 1 tsp spices such as cinnamon, ginger, pumpkin spice
  • dark chocolate chips
  • safe portions of dried fruit such as cranberries
  • 2 tsp orange zest


  1. Mix together the oats, seeds, nuts, oil, syrup and vanilla essence. If using spices add approximately 1 teaspoon at this stage.
  2. Mix everything together and distribute evenly on a lined baking tray.
  3. Bake in a pre-heated oven at 120C for 1 hour 30 minutes. Stir the granola half way through.
  4. Leave to cool completely and then store in an airtight container.
  5. Once cooled you can add in optional ingredients such as chocolate chips and dried fruit.

Low FODMAP granola recipe top tip: I would recommend weighing and adding the dried fruit to your individual portion to ensure you stay within a low FODMAP serving.

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