Can I make this recipe gluten-free?

Most low FODMAP recipes are naturally gluten-free or easy to adapt. Swap any wheat-based ingredient for a certified gluten-free alternative — gluten-free oats, rice flour, or tamari instead of soy sauce. The FODMAP profile stays the same.

Is this recipe suitable for IBS?

Yes. Every ingredient was selected for sensitive guts: no onion, no garlic, no high-fructan grains, no excess lactose. Many people with IBS, SIBO, or general gut sensitivity tolerate this recipe well, but listen to your own body and adjust portions as needed.

Is this recipe kid-friendly?

Most low FODMAP recipes are mild, gentle, and family-friendly. If you're cooking for kids, skip any optional spicy or strongly flavored ingredients and serve in smaller portions.

LowFODMAPRecipe

Low FODMAP

Low FODMAP Granola

Sarah Mitchell, RDN•July 1, 2026

Total Time

35 min

Servings

Prep

10 min

Cook

25 min

Low FODMAP Granola — low FODMAP breakfast ready to serve

Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian

Published July 1, 2026

A crunchy, gut-friendly homemade granola made with rolled oats, seeds, and maple syrup. No honey, no cashews, no dried fruit — safe for the elimination phase.

Ingredients

2 cups (200 g) certified gluten-free rolled oats
½ cup (60 g) pumpkin seeds
¼ cup (30 g) sunflower seeds
¼ cup (30 g) chopped walnuts
¼ cup (30 g) shredded coconut
⅓ cup (80 ml) pure maple syrup (never honey)
3 tbsp coconut oil, melted
1 tsp vanilla extract

Instructions

Preheat oven to 300°F (150°C). Line a baking sheet with parchment paper.
In a large bowl, mix the oats, pumpkin seeds, sunflower seeds, walnuts, coconut, cinnamon, and salt.
In a small bowl, whisk together the melted coconut oil, maple syrup, and vanilla.
Pour wet ingredients over dry and stir until every oat is coated.
Spread mixture in an even layer on the baking sheet. Press down gently for clusters.
Bake for 25 minutes, stirring at the 15-minute mark, until golden brown.
Let cool completely on the pan — this is what creates the crunch.
Break into clusters and store in an airtight jar for up to 2 weeks.

Serving Suggestion

Serve ⅓ cup (40 g) per person over lactose-free yogurt with a handful of strawberries. Pairs well with our Low FODMAP Smoothie or as a topping on Overnight Oats.

FODMAP Notes

Low FODMAP swaps used:

✅ Maple syrup instead of honey (why honey is high FODMAP)
✅ Walnuts / pumpkin seeds instead of cashews or pistachios
✅ Shredded coconut kept at ¼ cup total (see coconut guide)
✅ No dried fruit (raisins, dates, cranberries are all high FODMAP)

Per-serving portion: Stick to ⅓ cup to stay within safe limits during elimination. Store-bought granolas almost always contain honey, agave, or dried fruit — always make your own. See our Low FODMAP Meal Prep Guide.

Storage Tips

Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.

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