Granola is a trickster. You’re doing your best to eat well, avoid refined sugars and gluten, or maybe it’s your goal to eat more whole grains and you love the extra texture and crunch it adds to your yogurt and fruit. You trust that this is a healthy option so you don’t often check out the ingredients or nutrition facts and enjoy with gusto. Sound familiar? Well, same… sort of.
I haven’t eaten processed granola in over three years due to my SIBO, but prior to this diagnosis it was something I enjoyed a few times a week atop my greek yogurt with blueberries (my absolute favorite!) What I didn’t realize was between the high fructose corn syrup and gluten in the granola and the lactose in my yogurt, I was doing a number on my digestive system before the day even began! When I started cutting out most dairy and refined sugars, I avoided granola at all costs for the first year or so before I decided to start playing around.
I knew I needed my granola to be grain free (that’s when I feel best) and definitely needed it to contain minimal sugar. My body does best with maple syrup, so I started there and worked backwards in a sense. Nuts and seeds are low FODMAP in small servings so they were the next step in the ingredient building process. I tossed in some of my favorite fall spices and a little vanilla and voila, grain free granola was born!
If you are newly following a low FODMAP diet for SIBO, you know your body best, but I would suggest only a tablespoon or two of this to start out, especially if you haven’t reintroduced nuts + seeds back into your diet. Otherwise, I typically will enjoy about 1/4 cup of granola on top of my favorite non-dairy yogurt (Kite Hill for those who must know!) with about 1/4 cup of fresh blueberries. I don’t have this as often as I used to, but I’m super sick of eggs right now so this was a fun recipe to revisit and enjoy!
1 cup pecans, chopped
1/2 cup peanuts
1 cup almond slivers
1/2 cup pumpkin seeds
1 cup shredded coconut
1/4 cup maple syrup
2 tsp clove
1/2 tsp nutmeg
2 tbsp cinnamon
1/4 tsp sea salt
1 tsp vanilla
Pre-heat oven to 250 degrees
Add all dry ingredients to a large mixing bowl, stir with a spatula to combine, then add in maple syrup + vanilla, stirring to fully coat.
Transfer to a parchment lined baking sheet, ensuring the granola is evenly spread out.
Bake for 30-45 minutes, rotating the sheet pan halfway through.
Allow to cool slightly before serving.
Enjoy over yogurt, with your favorite milk + fruit, or on top of a smoothie!