Low FODMAP Granola Recipe as a Crunchy Topping or Tasty Cereal
Our low FODMAP granola recipe is perfect if you need a little breakfast or snack variety. The low FODMAP diet can be a challenge but you don’t have to do it alone. Check out our blog about the low FODMAP diet basics.
Granola and yogurt are like peanut butter and jelly, they are a perfect match! Who doesn’t love these combos? Not only is granola delicious, but also it is nutritious too. High in fiber from whole grains and rich in anti-inflammatory fats like nuts/seeds make granola a great addition to meals or snacks.
The good news is that granola is suitable on the low FODMAP diet elimination phase, you just need to become comfortable with reading labels!
Granola, just like other packaged foods, requires a close look at the ingredients to ensure they are suitable on the low FODMAP diet elimination phase. Granolas typically require a sweetener to help bind the dry ingredients together and honey is a frequent choice. Some low FODMAP alternatives to honey are maple syrup, sugar/brown sugar, and brown rice syrup.
Aside from the sweeteners, here are some other ingredients to watch out for on packaged granolas.
What To Avoid on Granola Ingredient Labels
- Honey or agave
- Dried fruits in portions over 1 tbsp
- Wheat bran
- Chicory root
- Fruit juice concentrate
- FOS (fructo-oligosaccharides)
- Inulin
- Cashews
- Dates
Now that you know what to look for on the labels, here are some low FODMAP brands to take the stress out of your grocery shopping. These brands are based off of ingredient lists and/or the Spoonful App, not Monash University certification.
Low FODMAP Granola Products
- Safe and Fair Granola
- Birthday Cake
- Key Lime Pie
- Full Stack Granola
- Chocolate Chip Cookie Dough
- Vanilla Latte
- Anything But Plain
- Pumpkin
- One Degree Granola
- Sprouted Oat Vanilla Chia
- Cinnamon Flax
- Quinoa Cacao
- Bear Naked Granola
- Vanilla Almond
- Peanut Butter
- Natures Path Granola
- Pumpkin Seed and Flax
- Chia Plus Coconut
- Hemp Hearts
- Vanilla, Almond, and Flax
- Trader Joes Pecan Praline Granola
- Bobs Red Mill Granola
- Coconut Spice
- Maple Sea Salt Granola
- Purely Elizabeth Granola (my personal favorite but monitor symptoms due to potential FODMAP presence in dried fruit)
- Original
- Blueberry Hemp
- Cranberry Pecan
- Pumpkin Cinnamon
- Maple Almond Nut Butter
- KIND Granola
- Maple Quinoa with Chia Seeds
- Dark Chocolate Clusters
- Vanilla Almond Clusters
- Peanut Butter Clusters (monitor tolerance)
Most of these brands are available in local stores, but if you find a product that’s not on this list, ask your dietitian if it is suitable on the low FODMAP elimination phase.
If you are struggling to find suitable options in the store, here is a homemade low FODMAP granola that uses maple syrup, oats, and nuts!
Low FODMAP Granola
Ingredients
- 1/3 cup maple syrup or brown rice syrup
- 1/4 cup coconut oil melted
- 3/4 tsp cinnamon
- 3/4 tsp pumpkin spice
- 2 cups rolled oats
- 1/2 cup pecans roughly chopped
- 2 tbsp flaxseeds
- pinch salt
Instructions
- Preheat oven to 300 degrees. Line a baking sheet with parchment paper.
- Mix together sweetener of choice, coconut oil, and spices until well combined.
- Add in remaining ingredients and stir to coat.
- Pour the mixture onto the baking sheet and flatten into an even layer.
- Bake for 30 minutes until the granola is golden brown. Let cool and break into smaller pieces. Store in an air tight container.
In need of more low FODMAP snack ideas? Check out our low FODMAP snacks and low FODMAP chips blogs! If you’re interested in learning more about how nutrition affects gut health, check out our comprehensive guide.
Kathleen Tabb is a registered dietitian based in Maryland. She specializes in digestive conditions such as irritable bowel syndrome (IBS) and has extensive training through her master’s degree in integrative and functional nutrition. She is passionate about looking at her clients holistically to illuminate the root cause of their concerns in order to improve health and quality of life
