Low-FODMAP Muesli (Crunchy)
*Voor het Nederlandse recept, selecteer ‘Nederlands’ in de rechter bovenhoek/ drop-down menu
For some reason, ready-to-eat muesli in the supermarket is never exactly the way I want it! Do you recognize that?
Especially if you are looking for low-FODMAP muesli, that does not make it any easier.
For me, the manufacturers put in just the wrong kinds of dried fruit, certain nuts that are not the tastiest, or just a lot of sugar and additives. That is why it’s better to make it yourself! Especially when it is not difficult, such as with this crunchy muesli.
This FODMAP muesli is also gluten-free and of course delicious if you do not follow the FODMAP diet, then you could even add dried apricots, dates, pieces of cashew nut or pistachio nuts which are high in FODMAP. Anything you like!
If you do follow the FODMAP diet, and also want to vary from the recipe, you can find varieties for the seeds in my article low-FODMAP nuts. That way you can adjust the muesli even better to your taste!
Fiber In The Muesli
Muesli is a good choice within the FODMAP diet because it is difficult to get enough fiber during the diet. Most FODMAP rich products are fruit, vegetables, and whole grains. This can get your gut bacteria hungry and they will die off slowly if you do not eat enough fiber. That is why it’s perfect that the base of this muesli is oatmeal, this contains a lot of soluble fiber, and the seeds also provide a lot of fiber. So it’s a great food source for your bacteria!
Portion Size Within the FODMAP Diet
As mentioned in the recipe, it’s important to keep an eye on the portion size of the muesli if you follow the FODMAP diet. Coarse oatmeal flakes are low FODMAP up to 40-50 grams per serving. The rest of the ingredients is also low FODMAP in larger portions. So as long as you stick to one serving of about 40 grams, everything should be all right with your belly!
Depending on whether you’re lactose intolerant or not, you can add the muesli to regular yogurt or milk. Lactose free options are:
– Lactose free milk or yogurt
– Almond milk (250 ml)
– Rice milk (200 ml)
– Coconut yogurt (125 ml)
Have you tried the muesli? What adjustments have you made? Let me know!
Crunchy Muesli (low-FODMAP)
Recipe by Positive Gut - positivegut.com
- 3 tbsp liquid plant-based oil for example rice oil or coconut oil
- 3-4 tbsp Maple syrup or rice syrup if you don't follow the FODMAP diet, you could use honey
- 300 g coarse oatmeal flakes you could use glutenfree oatmeal
- 4 tbsp sunflowerseeds or pumpkinseeds
- 4 tbsp chiaseed or sesameseeds
- 1 tbsp cinnamon or more, I love it!
- Preheat the oven to 160 degrees Celsius.
- Mix the maple / rice syrup with the oil in a large bowl.
- Add the oatmeal, sunflower seeds and chia seeds and mix thoroughly. Lastly, the cinnamon can be added.
- Cover a baking sheet with baking paper and spread out the muesli mixture over it. Put in the oven and bake for about 35 minutes until it's crispy and golden brown. After 15-20 minutes it is wise to mix the muesli again in the oven, so that it gets evenly baked.
- Leave the muesli to cool (and try not to snack too much of it!!! Very difficult!). And once cooled, keep it in an airtight container. The muesli can be kept for about 1 month.
- A low-FODMAP portion of the muesli does not exceed 40 grams. Above that amount the oatmeal contains moderate amounts of oligos, which means that you could exceed your tolerance limit if you eat too much!
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!