The Best Low Fodmap Granola

low fodmap granola

Store-bought granola doesn’t compare to this homemade low fodmap granola recipe.

This granola is one of those unfussy recipes that comes together super quickly. It’s made its way into the regular rotation at my house. I love eating it as a grab-and-go breakfast or snack option throughout my busy week.  

I’ve made this recipe so many times that I have it memorized at this point. It takes less than 5 minutes to prepare. The start to finish time is under 30 minutes. I also love that my kitchen is filled with the scent of toasty cinnamon and maple syrup while it bakes. 

Store-bought low fodmap granola can be expensive! This recipe allows you to customize your granola with ingredients you love. Because all the ingredients can be purchased in bulk, it’s much more affordable. This is especially true if you plan to bake it on repeat like I do.   

Other granolas are filled with fodmaps. 

The granola you buy at the store often has fodmaps hiding in it. Store-bought granola is commonly sweetened with honey which is only low fodmap map in tiny amounts (1 tsp). 

Many nuts are high fodmap in small quantities as well. Additionally, store-bought granolas include additives, gums, and preservatives that can irritate your gut and contribute to symptoms like gas, bloating, and stomach pain, depending on the personl. 

Finally, store-bought granola is high in added sugar. This low fodmap granola recipe is mindful of added sugar at only 5 grams per half cup serving. That means it won’t send your blood sugar on a roller coasted after eating it as a breakfast or snack. 

Low Fodmap Granola Star Ingredients

Everyone loves a recipe built on pantry staples. This granola recipe is exactly that! Made with rolled oats, nuts, and seeds that are easily adaptable, and sweetened with just the right amount of maple syrup. 

All of the ingredients in this recipe are low fodmap. If you have Irritable Bowel Syndrome (IBS), there might be certain fibers in plant foods that you don’t tolerate as well as others. All of the ingredients in the recipe (as written) are low fodmap. 

Oats

Oats are the foundation of this low fodmap granola recipe. They are full of soluble fiber that helps keep you full long past breakfast. They help reduce cholesterol in the body and feed the protective bacteria in your microbiome. Soluble fiber can help people with IBS have better, more regular bowel movements. 

Pecans + Pumpkin Seeds

Pecans and pumpkin seeds add some healthy fat and a little protein to this recipe. Both pumpkin seeds and pecans are nutrient-dense foods with minerals like magnesium and zinc. They also both contain Vitamin E and B vitamins.

Hemp Seeds

Hemp seeds contain anti-inflammatory omega-3 fatty acids. They also pack a protein punch for their size. Like oats, they can contribute to heart health and are high in fiber if they contain the shell. 

Low Fodmap Granola Recipe

Prep time: 5 minutes, Cook time: 22 minutes

Total time: 27 minutes

Yield: 6 cups, Low Fodmap serving size: ½ cup

Ingredients

  • 3 cups oats
  • 2 tsp cinnamon
  • 1 tsp sea salt
  • 1 cup pecan halves
  • ½ cup pumpkin seeds
  • ⅓ cup hemp hearts
  • 1 tsp vanilla
  • ⅓ cup coconut oil, melted
  • ⅓ cup maple syrup

Directions

  1. Preheat oven to 350 F. Line a baking sheet with parchment paper and set aside.
  2. Add oats, pecans, pumpkin seeds, hemp hearts, sea salt, and cinnamon to a large bowl. 
  3. In a separate small bowl or Pyrex, mix the maple syrup and vanilla into the melted coconut oil until combined. 
  4. Pour the oil and syrup over the rest of the ingredients. 
  5. Stir well until all ingredients are evenly coated with the maple syrup and coconut oil. 
  6. Spread the granola across the lined baking sheet(s). You may need 2.
  7. If you like clumpy granola, press it down into the pan with the back of a spatula. 
  8. Bake for 10 minutes then remove the pan from the oven. Stir the granola and then evenly distribute it back on the pan.
  9. Bake for an additional 10 minutes. Pay close attention so the granola doesn’t burn. The granola will continue to brown once you remove it from the oven. 
  10. To preserve the clumps, wait until the granola has completely cooled to transfer it into a storage container. Stays fresh up to two weeks.

Low Fodmap Granola Tweaks

Nuts and seeds

You can easily swap out the pecans and pumpkin seeds for other low fodmap nuts and seeds you enjoy. Walnuts or almonds would make a great substitution (10 nuts is low fodmap). You can also add seeds like chia or whole flax in place of, or in addition to, the hemp hearts. 

Additions

Let your creativity shine! 

  • Sprinkle dried cranberries over cooked granola (1 tbsp is low fodmap).
  • Add shredded coconut before baking (½ cup is low fodmap)
  • Add 2 tbsp orange zest to the other ingredients before you bake it. 
  • If you love chocolate, you can add chocolate chips to this recipe after it’s been removed from the oven and cooled (½ cup is low fodmap).

Low Fodmap Granola Meal and Snack Ideas

This granola recipe is delicious all on its own. I have been known to snack on it by the handful on a busy afternoon! It also pairs well with unsweetened soy milk if you are in the cereal mood. 

You can also enjoy it sprinkled over Greek yogurt as a simple breakfast. The protein in the yogurt pairs well with the fiber and the healthy fats in the low fodmap granola for a balanced meal to start your day.

Add a delicious crunch to a smoothie by blending smoothie ingredients, adding it to a bowl, and then sprinkling the granola over the top.  

Use the granola as a topper to add texture and a delightful crunch to a warm bowl of oats. 

Add to the top of a fruit salad. 

Stir into nut butter and spread over whole-grain toast or apples. 

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