Low FODMAP Carrot Granola Breakfast Cookies Recipe | casa de sante (2024)

FAQs

Can you eat granola on low Fodmap diet? ›

Most granola is made with oats, which are low FODMAP in small quantities, but many are also made with high FODMAP additives like certain nuts/nut butters, dried fruits and sweeteners. Knowing what to look for on the label is key to determining if a granola fits the bill of the low FODMAP diet.

Some foods can make IBS-related constipation worse, including: Breads and cereals made with refined (not whole) grains. Processed foods such as chips and cookies. Coffee, carbonated drinks, and alcohol.

People with IBS may experience diarrhea, constipation, bloating, and other stomach problems from wheat-based foods, even if they don't have celiac disease. This includes foods like cereal, grains, pasta, bread, baked goods, crackers, and granola.

Rolled oats, or old-fashioned oats, are steamed and rolled to flatten them. They are still considered whole grains and provide the same nutrition benefits as steel-cut oats. They are also low FODMAP. However, at large portions (3/4 cup dry) they do contain moderate amounts of fructans and GOS.

Quinoa flour is a low FODMAP flour

You can use quinoa flour to enrich your dishes as it is high in protein, dietary fibre, and iron. 100 g of quinoa flour covers 39% of your daily needs for iron (10). You can use quinoa flour for making bread or cookies , pancakes and muffins when combined with other low FODMAP flours.

In general, it's best to limit granola to a serving size of 1/4 cup to keep it at a low FODMAP.

It can be hard to find granola that fits into a low FODMAP diet. Most granolas are full of high-FODMAP ingredients such as dried fruit, sweeteners, or added fiber (hello, inulin…). But creating your own low FODMAP granola at home is quick and easy.

It's important to note that while granola can be a nutritious addition to an IBS-friendly diet, individual tolerance may vary. Some individuals with IBS may find that certain ingredients in granola, such as nuts or dried fruits, trigger their symptoms.