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FODMAP muesli

low FODMAP granola

Recipe by Positive Gut - positivegut.com

Delicious granola, which fits perfectly in the FODMAP and gluten free diet! Outside of the FODMAP diet, it is a healthy replacement for supermarket muesli varieties!
Prep Time 10 mins
Total Time 45 mins
Servings 10 portions


  • 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!