Whether you’re on the low FODMAP diet or just want a gut-friendly snack, I’ve got you covered with an easy low FODMAP granola recipe featuring buckwheat, pecans and pumpkin seeds. If that flavour combination isn’t your jam, I’ve found you a handful of other low FODMAP granola recipes that might satisfy your craving. And if you’re looking for convenience, check out the list of store-bought options that should do the trick too.
Low FODMAP ingredients and alternatives
Oats. Oats are rich in soluble fibre, which can improve both constipation and diarrhea. They’re also a good source of resistant starch that feeds your gut bacteria.
Buckwheat. The term ‘buckwheat’ is a bit if a misnomer because this healthy low FODMAP grain is very much NOT wheat. These little grains crisp up nicely when baked and resist becoming chewy, making this granola wonderfully crunchy.
Pecans. Pecans work really well in this recipe, but you could also substitute them with omega-3-rich walnuts.
Pumpkin seeds. Pumpkin seeds are a great source of plant-based iron, and I love that they’re large enough to avoid entrapment in the wires behind my front teeth. You could also use whole flax seeds or sunflower seeds if you prefer.
Maple syrup. Maple syrup is a delicious and perfect low FODMAP substitute for honey, the traditional but high FODMAP sweetener common to granola.
Coconut oil. Coconut oil lends a sweetness to the granola that butter and liquid oils don’t. It also prevents the granola from becoming mushy since it’s solid at room temperature.
Nutrition
As I’ve alluded to already, this granola contains gut-friendly soluble fibre, plant-based iron, healthy fats and even a bit of protein (found in the oats, nuts and seeds).
One word of caution though: it is also a source of sugar, albeit lovely minimally refined sugar. At the end of the day, sugar is sugar, so don’t eat this granola in the cup-fulls.
Tips for success
Melt the coconut oil in the microwave and then add the maple syrup and vanilla. If the oil starts to solidify after the addition of the cold maple syrup, give it another few seconds in the microwave.
Watch the granola carefully in the last 5 minutes of baking to ensure it doesn’t over bake as this will darken the pecans and buckwheat to the point of bitterness.
What to serve with this low FODMAP granola
Make a crunchy yogurt parfait with lactose-free Greek yogurt and low FODMAP fruit.
Sprinkle on top of cooked oatmeal for sweetness and added crunch.
Use the granola as a healthy cereal topper when eating a low FODMAP breakfast cereal that’s also low in fibre like Rice Krispies and Corn Flakes.
Looking for more breakfast recipes?
- Low FODMAP breakfast ideas.
- Fluffy low FODMAP pancakes.
- Low FODMAP quinoa yogurt parfait.
- Oatmeal – is it good for IBS?
- Kiwi smoothies.
Low FODMAP granola with buckwheat, pecans and maple syrup
Ingredients
- 1 cup rolled oats
- 1/3 cup buckwheat groats
- 1/3 cup pumpkin seeds
- 1/3 cup pecans chopped
- 1/8 tsp nutmeg
- 1/8 tsp ginger
- 1/4 tsp cinnamon
- 1/4 tsp salt
- 40 ml coconut oil (2 Tbsp + 2 tsp)
- 40 ml maple syrup (2 Tbsp + 2 tsp)
- 1/2 tsp vanilla
Instructions
- Preheat oven to 325F. If your oven runs hot, set to 300F. Line baking sheet with parchment paper.
- In a large bowl, mix together all dry ingredients, including spices.
- In a small bowl, melt the coconut oil, then whisk in maple syrup and vanilla.
- Pour wet ingredients into dry ingredients and mix well to evenly coat.
- Evenly spread granola onto baking sheet and bake for 15-20 minutes, stirring occasionally, until golden brown. Watch the granola carefully towards the end of baking to ensure the pecans don't burn.
- Allow to cool to room temperature on baking sheet before transferring to air-tight container.
Notes
Nutrition
Other low FODMAP granola recipes
- Maple walnut granola
- Maple granola with seeds
- Granola clusters
- Granola trail mix
- Chocolate granola with almonds
- Nut-free granola
Store-bought low FODMAP granola
The granolas below are not certified low FODMAP but I’ve reviewed the ingredients lists and believe their are low FODMAP. Ingredients lists change as recipes change so it’s wise to double check when you purchase.
High FODMAP ingredients common to granola (and granola bars for that matter) include honey, inulin / chicory root, wheat flakes, and large quantities of dried fruit.
- Nature’s Path – Pumpkin Seed + Flax Granola
- Nature’s Path – Peanut Butter Granola
- Kind Granola – Whole Grain Peanut Butter granola
- Bob’s Red Mill – Maple Sea Salt granola
- Granola Girl – Gluten-free Granol Sunshine Mix
Happy noshing!
xoAndrea, RD
