Finding the Best Store-Bought or Homemade Low FODMAP Granola

Finding the Best Low FODMAP Granola

Following a low FODMAP diet can be challenging, especially when it comes to finding tasty snacks that won't trigger unpleasant gastrointestinal symptoms. Granola is a snack that many people enjoy, but finding a low FODMAP version can take some detective work. In this article, we’ll explore strategies for finding low FODMAP granola, things to look for on ingredient lists, and recommend some excellent store-bought and homemade options.

What is Low FODMAP?

First, let’s briefly explain what the low FODMAP diet is. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are types of carbohydrates that can be difficult to digest for people with irritable bowel syndrome (IBS) or other functional gastrointestinal disorders. Foods high in FODMAPs can cause gas, bloating, cramping and other unpleasant digestive issues in sensitive individuals. The low FODMAP diet involves temporarily restricting high FODMAP foods and reintroducing them systematically to identify personal triggers.

Finding Low FODMAP Granola in Stores

When shopping for regular granola, it’s common to see ingredients like dried fruit, honey, and wheat. Unfortunately, many classic granola ingredients are high in FODMAPs. Dried fruit is packed with fructose and polyols. Honey contains excess fructose. Wheat contains fructans. Reading ingredient lists carefully is key to finding low FODMAP granola in stores. Look for these low FODMAP grains:

• Gluten-free oats
• Rice
• Quinoa
• Millet
• Sorghum

Avoid granolas with dried fruit, honey, chicory root fiber (contains inulin) or wheat. Barley and rye grains are also high FODMAP. Focus on low FODMAP nuts and seeds such as:

• Almonds
• Pecans
• Walnuts
• Pumpkin seeds
• Sunflower seeds
• Sesame seeds

Look for sweeteners like maple syrup, coconut sugar or stevia instead of honey, agave or high fructose corn syrup. For flavor, cinnamon, nutmeg, ginger, vanilla and cocoa powder are low FODMAP options.

Recommended Low FODMAP Store-Bought Granola

Here are some excellent low FODMAP granola options to look for in stores or online:

• Nature’s Path Gluten-Free Maple Nut Granola - made with gluten-free oats, maple syrup, sunflower oil, pumpkin seeds and nuts.
• Good Dee’s Pecan Pumpkin Spice Granola – gluten-free oats, pumpkin seeds, cinnamon, pecan pieces, quinoa, coconut sugar.
• Live GFree Maple Quinoa Granola - gluten-free oats, quinoa, maple syrup, sunflower oil, pumpkin seeds, vanilla.
• Safe + Fair Hazelnut Cacao Granola - gluten-free oats, hazelnuts, cacao nibs, coconut sugar, quinoa, gluten-free oats.
• Love Grown Original Power Granola - sorghum, quinoa, amaranth, coconut sugar, sunflower oil, pumpkin seeds, dried cranberries (omit).

Always carefully read the ingredients to confirm the granola is low FODMAP. Ingredients can change. Some brands offer different flavor varieties, so make sure to check each one.

Make Your Own Low FODMAP Granola

For the best taste and ingredient control, many people with IBS find making their own custom low FODMAP granola at home is the way to go. Here are some tips for homemade low FODMAP granola success:

• Use certified gluten-free oats to prevent contamination.
• Toast the oats first for crunchy granola.
• Use allowed seeds and nuts like pumpkin seeds, pecans, walnuts.
• Flavor with cinnamon, vanilla, nutmeg, ginger.
• Sweeten with maple syrup, coconut sugar, stevia.
• Add texture with shredded coconut or chopped nuts.
• Bake at a low temp until golden brown.
• Store in an airtight container.

This low FODMAP Gingerbread Granola recipe is a perfect option for the holidays. It contains fiber-rich gluten-free oats, warming ginger and cinnamon, crunchy chopped pecans, and is sweetened with maple syrup. A delicious holiday gift idea!

Low FODMAP Granola Cautions

Granola can be tricky on the low FODMAP diet. A few precautions include:

• Stick to a 1/4 cup serving size to keep portions in check.
• Avoid eating granola with milk, which adds lactose.
• Look out for added sugars in flavored and “health food” store granolas.
• Don’t assume a granola is low FODMAP based on marketing buzzwords.
• Check labels and ingredients lists carefully every time.

Be vigilant about reading labels, and you can definitely find or create low FODMAP granola options to enjoy in moderation. With so many grains, nuts, seeds and flavors to choose from, you can find a homemade granola that aligns with your tastes and IBS food triggers. Just stick to the proper serving size and enjoy.

For more tips on cooking and eating low FODMAP foods, check out the blogs and resources from Monash University, creators of the low FODMAP diet.

FAQs

Why is regular granola high in FODMAPs?

Many traditional granola recipes contain ingredients like dried fruit, honey, chicory root fiber, and wheat or barley grains. These ingredients are all high in FODMAPs - fermentable carbs that can trigger IBS symptoms.

What grains can I eat in low FODMAP granola?

Look for low FODMAP grains like gluten-free oats, rice, quinoa, millet, and sorghum. Avoid wheat, rye, and barley grains in low FODMAP granola.

Can I add any nuts or seeds to homemade granola?

You can add FODMAP-friendly nuts like almonds, walnuts, pecans, pumpkin seeds, sunflower seeds, and sesame seeds. Avoid cashews and pistachios on the low FODMAP diet.

What if I want my granola sweet?

Use low FODMAP sweeteners like maple syrup, coconut sugar, or stevia instead of honey or high fructose corn syrup. You can also add vanilla, cinnamon, or nutmeg for extra flavor.

Should I avoid all store-bought granola?

No, just read labels carefully to look for low FODMAP certified and gluten-free oat-based options made without problem ingredients. Leading low FODMAP brands include Nature's Path, Live GFree, Good Dee's, and Love Grown.