Low FODMAP Granola Recipe: Gut-Loving and Delicious

Recipes

11 Aug

If you're looking for a delicious and nutritious breakfast option that won't irritate your digestive system, this low FODMAP granola recipe is a must-try. Developed exclusively for Gutfulness Nutrition by Eli Brecher, the founder of Eli's Granola, this recipe features gut-loving ingredients that are sure to satisfy your cravings.

Low FODMAP Granola Ingredients:

1 cup / 70g puffed quinoa
1 cup / 130g mixed seeds (pumpkin, sunflower, sesame)
½ cup / 50g walnut halves
½ cup / 50g pecans
½ cup / 40g rolled oats
⅓ cup / 40g ground flaxseed
⅓ cup / 30g vanilla protein powder
½ cup / 30g desiccated coconut
⅓ cup / 80 g smooth peanut butter
4 tbsp sultanas
4 tbsp coconut oil, melted
2 tbsp maple syrup
1 tbsp cinnamon
1 tsp vanilla extract
Pinch of sea salt

Low FODMAP Granola Shopping List:

Puffed quinoa
Mixed seeds (pumpkin, sunflower, sesame)
Walnuts
Pecans
Rolled oats
Ground flaxseed
Vanilla protein powder
Desiccated coconut
Smooth peanut butter
Sultanas
Coconut oil
Maple syrup
Cinnamon
Vanilla extract
Sea salt

Method:

1. Preheat the oven to 160 C and line a baking tray with greaseproof paper.⁠
2. Add all ingredients, except sultanas, to a large bowl and use a fork to mix together very well.⁠
3. Spread the mixture evenly onto the lined tray and use the back of a wooden spoon to press down tightly. Bake for 20 minutes, then scatter over the sultanas.
4. Allow to cool completely, then store in an airtight container up to 3 weeks.⁠

Serve This With:

Lactose-free yogurt or milk, or plant-based alternative
Fresh fruit like strawberries, blueberries, or bananas
A sprinkle of cinnamon or nutmeg
A drizzle of honey or maple syrup

Why Choose Low FODMAP Granola?

Granola is often considered a healthy breakfast option, but many store-bought brands contain high amounts of added sugars and other ingredients that can irritate the gut. For those with digestive issues like IBS, a low FODMAP diet may be recommended to reduce symptoms like bloating, gas, and abdominal pain. This low FODMAP granola recipe is a great alternative for those following a low FODMAP diet, as it features ingredients that are known to be gut-friendly.

The main ingredient in this low FODMAP granola recipe is puffed quinoa. Quinoa is a gluten-free grain that is high in protein and fiber, making it a great choice for those with digestive issues. Puffed quinoa is made by heating quinoa grains until they pop like popcorn, resulting in a light and crunchy texture that's perfect for granola.

Mixed seeds like pumpkin, sunflower, and sesame seeds are also included in this recipe. Seeds are a great source of healthy fats, protein, and fibre, and they add a nice crunch to the granola. Walnuts and pecans offer healthy fats and antioxidants, while rolled oats provide a source of fibre.

Ground flaxseed and vanilla protein powder are included in this recipe for added nutrition. Flaxseed is high in fibre and omega-3 fatty acids, while protein powder provides an extra boost of protein to keep you feeling full and satisfied.

Desiccated coconut and smooth peanut butter add a touch of sweetness to the granola, while sultanas provide a chewy texture and natural sweetness. Coconut oil, maple syrup, cinnamon, vanilla extract, and sea salt round out the ingredient list, adding flavor and depth to the recipe.

To make this low FODMAP granola, simply mix all of the ingredients together in a large bowl and spread the mixture evenly onto a lined baking tray. Bake for 20 minutes, then scatter over the sultanas and allow to cool completely. Store the granola in an airtight container for up to 3 weeks.

When it comes to serving this low FODMAP granola, there are plenty of options. Lactose-free yogurt or milk make great additions, as do fresh fruits like strawberries, blueberries, or bananas. A sprinkle of cinnamon or nutmeg and a drizzle of honey or maple syrup can also add flavor and sweetness to the granola.

In conclusion, this low FODMAP granola recipe is a delicious and nutritious option for those with digestive issues. Packed with gut-loving ingredients like puffed quinoa, mixed seeds, nuts, and flaxseed, this granola is a great way to start your day. Give it a try and see how it can benefit your gut health.

Marilia Chamon