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
- Mix together the oats, seeds, nuts, oil, syrup and vanilla essence. If using spices add approximately 1 teaspoon at this stage.
- Mix everything together and distribute evenly on a lined baking tray.
- Bake in a pre-heated oven at 120C for 1 hour 30 minutes. Stir the granola half way through.
- Leave to cool completely and then store in an airtight container.
- 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.