FODMAPS diet
Latest Post
FODMAPs and Granola
This is my newest obsession: Udi’s gluten free blueberry cashew granola clusters.
I love me some clusters. I was nervous about both the inulin and honey in the ingredients, neither of which are FODMAPs friendly, but in moderate portions I tolerated them fine. I think brown rice syrup is actually the primary sweetener. Cashews are okay in small serving sizes, and given their meek presence, I bet you could eat the whole bag of granola and still be under the safe amount. Not that I recommend trying that.
I’ve recently noticed that inulin doesn’t seem to bother me as much in solid form (cookies, granola bars, baked goods), as opposed to liquid form (yogurt, ice cream, milk). Anyone else seem to notice this? I guess it could have to do with the amount. Either the amount in the actual product or the amount I consume of the solid vs liquid product. Just something I picked up on…curious.
That said, why the heck would you buy something with trace amounts of FODMAPs, when you could just as easily make your own?
Here are links to my granola recipes:
Quinoa Granola (FODMAPs safe when eaten in moderate portions – reduce nuts if desired)
Chocolate Chunk Quinoa Granola
Chocolate Peanut Butter Granola
Pumpkin Butter No-Grain-Nola (FODMAPs safe when eaten in moderate portions – note pumpkin butter subs)
You can make any of these (easily I might add!) and that way you’ll know exactly what’s in them. Some recipes were developed pre-FODMAPs discovery, so make subs as noted above). As long as you don’t eat the whole batch at once, they are all FODMAPs friendly.
That said, the Udi’s blueberry cashew clusters and their other flavor, au naturel, are pretty great back-ups. Just proceed with caution.
Enjoy 
