Low Fodmap Granola
- Discovering Balance HQ
- Jan 2
- 2 min read
Depending on my client's gut microbiome test results I will prescribe a low FODMAP diet, short term to lower inflammation while we work on healing the gut. Sometimes, at first this can feel restrictive, but I am here to tell you it doesn't need to be boring.
See below one of my favorite and easy to make low fodmap granola recipes:
Please note this is not my recipe - I do not take credit for this recipe, but I do like to ensure I am making the things I am prescribing to my clients sometimes to ensure they taste great, are easy to make and if there are any changes I would make. The photo is mine. Enjoy!
Ingredients
Pure maple syrup - ⅓ cup
Coconut oil (or unsalted butter) - ¼ cup melted
Ground cinnamon - 1 teaspoon
Rolled oats (use gluten-free oats for gluten-free) - 2 cups
Walnuts - ½ cup (60 grams) chopped
Optional: hemp seeds or chia seeds - 2 tablespoons
Low FODMAP notes
Rolled oats are low FODMAP in servings of up to ½ cup (52 grams). Larger amounts contain higher levels of fructans and GOS.
Walnuts: A low FODMAP serving is 10 halves or 30 grams. This is about a ¼ cup.
Optional ingredients:
Chia seeds have a low FODMAP serving of 2 tablespoons or 24 grams. Larger servings contain high amounts of fructans.
Hemp seeds are low FODMAP in servings up to 2 tablespoons or 20 grams. Larger servings contain higher amounts of GOS.
Instructions
Preheat oven to 300°F (about 150 Celsius) Line a baking sheet with parchment paper.
In a large bowl whisk together maple syrup, melted coconut oil, and cinnamon.
Add oats, walnuts, and optional hemp or chia seeds. Stir to mix.
Pour mixture onto a lined baking sheet and spread into an even layer.
Bake for 30 minutes, stirring halfway, or until granola is crunchy and golden brown. Remove from oven and allow to cool to room temperature.
Serve cooled granola plain or with low FODMAP milk - I used almond milk for mine.
Storage: Store granola in an airtight container at room temperature for up to two weeks. Freeze for up to 3 months.
Coconut oil: If the coconut oil is solid, I spoon it into a microwave-safe bowl. I microwave it about 20 seconds, or until melted, and then measure it.
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