The Best Low FODMAP Granola

I love the light sweetness and versatility of this recipe. It’s also a healthful recipe as it

provides a whole grain, which has many benefits including fiber. I have added dried cranberries, pumpkin seeds and sliced almonds to this recipe for additional flavor and nutrients. Each of these additions can be added at low FODMAP serving sizes to create some variety or just enjoy the original delicious recipe.

Ingredients

3 cups old-fashioned rolled oats

This is the main ingredient of this recipe. I prefer old-fashioned oats verses quick oats as there is more bulk.  Bonus, oats are a whole grain!

1/2 cup gluten free flour

This ingredient acts as a binding agent – helping all the ingredients to stick together. Gluten free flour is used to avoid the FODMAP fructan, found in wheat flour. If you have learned that fructan is not a troublesome FODMAP for you, then you can use wheat flour.  

Pinch of salt

The role of salt in this recipe helps the granola taste sweeter. If you want to read more about the science of why this can happen, check out this article.

1/2 cup pure maple syrup

This is the key ingredient for the flavor of the recipe. It is important to make sure you use PURE maple syrup, not the inexpensive “pancake syrup” you can buy from the store that is usually made of high fructose corn syrup (FODMAP) and water. A low serve of FODMAPs from pure maple syrup is 2 tablespoons. Eating one serving of granola will provide you with well below the low serving size of maple syrup.  

1/3 cup vegetable oil

You can use your preferred vegetable oil which, together with the flour, creates a binding agent helping all the ingredients to stick together.

1 teaspoon vanilla extract

A hint of vanilla flavor adds to the overall flavor of this recipe.

How to make the Best Low FODMAP Granola

Begin by measuring into a medium sized mixing bowl the oats, flour, and salt.

Then add the syrup, vegetable oil and vanilla to the bowl. Mix until all of the ingredients are

well combined and the oats are coated evenly.

On a parchment lined baking sheet, spread the granola in an even layer.

Bake at 300 degrees F for 25 minutes. Using a spatula, turn the granola over, add any extra desired ingredients (seeds, nuts, dried fruit) and bake for an additional 25 minutes.

Remove the baking tray from the oven and cool completely. Store granola in an airtight container.

Recipe source: adapted from Thriving Home Blog Simple Homemade Granola