20/10/2026
**Low FODMAP Granola 🥣**
If you have IBS, you don’t need to avoid granola! The problem with many shop-bought versions is that they contain ingredients like honey, dried fruit and chicory root fiber, which can trigger bloating in some people.
This homemade version is packed with fiber, contains plant-based protein and is suitable for the low FODMAP diet when portioned correctly.
**🥣 Ingredients (8 servings)**
- 200g rolled oats
- 60g walnuts, roughly chopped
- 40g pumpkin seeds
- 25g linseed (flaxseed)
- 4 Medjool dates, finely chopped
- 2 tbsp maple syrup
- 3 tbsp olive oil or melted coconut oil
- 1 tsp ground cinnamon
- ½ tsp pumpkin spice (optional)
- 1 tsp vanilla extract
- Pinch of salt
**👩🍳 Method**
1. Preheat your oven to **160°C fan (180°C conventional)**.
2. Mix the oats, walnuts, pumpkin seeds, linseed, cinnamon, pumpkin spice and salt in a large bowl.
3. Stir together the maple syrup, oil and vanilla extract.
4. Pour the wet ingredients over the dry ingredients and mix until everything is evenly coated.
5. Spread onto a lined baking tray in an even layer.
6. Bake for **20–25 minutes**, stirring halfway through, until golden.
7. Allow to cool completely before mixing through the chopped dates. This helps keep the granola crunchy!
8. Divide into 8 portions and store in an airtight container.
**📊 Nutrition per serving (approx.)**
🔥 270 calories
💪 8g protein
🌾 5g fiber
Serve with lactose-free Greek yogurt and your favourite low FODMAP fruit for a balanced breakfast.
**My IBS dietitian tip:** You don’t need to cut out high-fiber foods to manage bloating. It’s about choosing the right types of fiber, getting the portions right and building up your intake gradually.
✅ Comment ‘guide’ below to get a copy of my free IBS guide.
IBSDietitian
