Here a delicious low fodmap and gluten free granola recipe. As oats are not recommended for people who cannot eat gluten (coeliac disease or non-coeliac gluten sensitivity), I use buckwheat.
Low FOMAP granola recipe notes
Buckwheat is a pseudo cereals as quinoa and amaranth. It’s high in protein and is low fodmap and gluten free. You can easily find buckwheat in the store.
While many seeds and nuts contains gluten, most of them can be eaten in small amount. However, watch out for FODMAP stacking! Nuts and seeds contain fructans, so adding up, you can quickly get a high fodmap granola.
Lucky us, Brazil nuts and macadamia are free from FODMAPs, and can be consumed freely. Here again, do not over eat Brazil nuts. Brazil nuts are high in selenium (if they’re truly coming from Brazil), which is great as New Zealand soil is poor in selenium. Also, selenium deficiency is common. In 2008/2009, a survey showed that 45% of NZ adult population had inadequate intake of selenium (source). Selenium is a key element in more than 25 selenoprotein and enzymes which have strong anti-oxidant roles. Selenium plays a key role in thyroid and immune functions.
That’s being said, high dose of selenium can be toxic. Therefore, it is recommended to eat 2-3 Brazil nuts per day, but no more (except if your blood test show a selenium deficiency).
Low FODMAP granola recipe ingredients
- 200 g buckwheat
- 3 Tbsp gluten free flour of your choice (buckwheat, rice, teff, sorghum)
- 80 – 100 g shredded coconut
- 2 tbsp ghee (clarified butter) or coconut oil
- 2 tbsp mapple syrup
- 20 g almond or peanut butter
- 60 g Brazil nut, chopped
- 60 g macadamia, chopped
- 40 g walnut, chopped
- 40 g almond, chopped
- 20 g hazelnut, chopped
- 20 g pumkin seeds
- Cinnamon (quantity according to your taste)
- Nutmeg (optional)
- Pinch salt
The day before, soak the buckwheat in water for 12 to 24 h. Rinse thoroughly.
On the day, mix all the ingredients together. Spread the mixture on a baking sheet lined with baking paper. Cook under the grill setting for about ten minutes.
Stay close to the oven and occasionally stir the mixture to prevent it from burning.
Let it cool down. Once cooked, break into pieces. Store in an airtight glass jar up to 10 days.
Looking for more recipes?
Have a look at my Low FODMAP guide to get 2-week menus with recipes
This low FODMAP diet starter guide is the perfect guide to start the low FODMAP diet.
You’ll get all the information you need and no need to look for the FODMAP foods content or recipes : everything is in there !