This lightly sweetened granola is just as delicious topped with milk, served with yogurt and fruit, or eaten by the handful. This is a flakier granola (no large clusters) but still perfectly crunchy. This recipe is also incredibly versatile and can be easily modified to fit your tastes or dietary restrictions. I’ve provided a few suggestions below but let me know what you come up with!
Why low FODMAP?
The world of low FODMAP foods is still quite new to us. My husband, who suffers from IBS, recently started on this diet as a way to alleviate some of his symptoms. This diet was suggested to him by his doctor, along with a recommendation to up his fibre consumption – especially soluble fibre, which is found in foods like oats.
The low FODMAP diet was developed by researchers at Monash University specifically to provide relief for IBS. FODMAPs are “a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS.”
FODMAP stands for:
- Fermentable – Undigested carbs that ferment in your gut and make you gassy.
- Oligosaccharides – Fructans (includes wheat, rye, barley, onion, and garlic) and galacto-oligosaccharides (legumes/beans).
- Disaccharides – Lactose – milk, cheese, yogurt (although my husband’s doctor would like him to keep moderate amounts of plain yogurt in his diet).
- Monosaccharides – Fructose – specifically honey, agave, HFCS, and high fructose fruits like apples, cherries, mangoes, watermelon, and pears.
- And (I guess “FODMP” wouldn’t have been as fun to say)
- Polyols – Found in some fruits (specifically stone fruits) and artificial sweeteners like isomalt, maltitol, mannitol, sorbitol, and xylitol.
Thankfully, the goal is not for my husband to avoid all of these foods forever, but like most elimination diets, it’s to identify what his trigger foods are so that he can avoid them.
So, all that to say, here’s a low FODMAP granola recipe that’s high in soluble fibre, wheat-free, and uses maple syrup instead of honey. Enjoy!
Maple, Almond, and Coconut Granola (Low FODMAP, Gluten Free)
This lightly sweetened granola is just as delicious topped with milk, served with yogurt and fruit, or eaten by the handful.
- 4 cups rolled oats, gluten free
- 1 cup whole almonds, coarsely chopped
- 1 cup shredded coconut, unsweetened
- 1 tsp cinnamon
- 1/2 tsp salt
- 1/2 cup pure maple syrup
- 1/4 cup neutral tasting oil
- 1-2 tsp vanilla extract
Preheat oven to 300F and line 2 baking sheets with parchment paper or non-stick silicone baking mats.
In a large bowl, mix the oats, almonds, coconut, cinnamon, and salt together.
In a smaller bowl, combine the maple syrup, oil, and vanilla and mix well.
Add the wet ingredients to your oat mixture and stir until the oats are evenly coated.
Spread onto your prepared baking sheets, pressing it down into an even layer.
Bake for 40-45 minutes until the oats are golden brown.
Let cool and transfer to an air-tight container. Granola will keep for 2-3 weeks (if it lasts that long!)
- Substitute the almonds and/or coconut for any nuts or seeds. Some good low FODMAP options are walnuts, macadamia nuts, chia seeds, pepitas, and sunflower seeds.
- Play around with different extracts - for example, maple or almond extract - but keep in mind that some extracts are way more potent than vanilla so start with 1/2 tsp and add more to taste.
- Instead of dried fruits (which are high in fructose), try adding some fresh fruit to your granola like berries or bananas.
Have you tried a low FODMAP diet before? Do you have any tips to share?