What Kind of Granola Is Low FODMAP? Your Gut-Friendly Guide

January 10, 2026 •

4 min read

According to Monash University research, a low FODMAP diet can help reduce digestive symptoms for up to 75% of people with IBS. Understanding what kind of granola is low FODMAP is a crucial step for many following this eating plan, as hidden high-FODMAP ingredients are common.

Quick Summary

Understand which granola ingredients are suitable for a low FODMAP diet. Learn to identify high FODMAP sweeteners, nuts, and dried fruits, and discover how to check portion sizes to minimize gut discomfort and bloating.

Key Points

Ingredient Awareness: Be vigilant for high-FODMAP sweeteners (honey, agave), nuts (cashews, pistachios), and bulking fibers (inulin, chicory root) in store-bought granola.
Portion Control is Critical: Even low-FODMAP foods like oats can become high-FODMAP in large servings, so stick to recommended portion sizes, such as ½ cup of rolled oats (uncooked).
DIY Offers Control: Making homemade granola allows you to control all ingredients, using gut-friendly options like maple syrup and safe nuts and seeds.
Seek Certification: The easiest way to find safe, store-bought options is to look for the Monash University Low FODMAP Certified™ symbol on packaging.
Oats are Your Friend (in Moderation): The oat base of granola is generally safe, provided you follow the portion guidelines for the specific type of oats you are using.
Choose Safe Fats and Flavors: Low-FODMAP options include coconut oil, peanut butter (plain, no high-FODMAP additives), cinnamon, and vanilla extract.
Small Fruit Add-ins: Use a small, low-FODMAP portion of dried cranberries or fresh berries to add a touch of fruit flavor without risking a FODMAP overload.

The world of granola can be a minefield for those following a low FODMAP diet. Many popular varieties contain high-FODMAP sweeteners, nuts, or dried fruits that can trigger uncomfortable digestive symptoms. However, with careful label reading or a simple homemade recipe, it is entirely possible to enjoy a delicious, crunchy granola without digestive upset.

The Basics of Low FODMAP Granola

A low FODMAP granola is one that avoids high-FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) ingredients and adheres to tested portion sizes for those ingredients that are low-FODMAP in smaller amounts. The key is understanding which components of typical granola recipes are problematic.

Understanding FODMAPs in Granola

Oats: Oats are the primary base for most granolas and are generally low FODMAP when consumed within recommended portion sizes. Different processing methods affect the FODMAP content, making portion control a priority. For example, rolled oats have a larger low FODMAP serving size than quick oats.
Sweeteners: Many commercial granolas use honey or high-fructose corn syrup, both of which are high in FODMAPs. Opting for low-FODMAP alternatives like maple syrup or rice malt syrup is essential.
Nuts and Seeds: Some nuts, like cashews and pistachios, are high in FODMAPs and should be avoided. However, many others, including pecans, walnuts, and macadamias, are safe in specific portion sizes. Most seeds, like pumpkin and sunflower seeds, are also low FODMAP.
Dried Fruit: While many dried fruits are high in FODMAPs, a small portion of certain varieties may be tolerated. However, they are often a source of concentrated fructose and should be used with caution.

Key Ingredients for Low FODMAP Granola

To create or choose a gut-friendly granola, focus on these building blocks:

Low FODMAP Oat Portions: When making granola, use up to ½ cup (uncooked) of rolled oats per serving. When buying commercial varieties, check the label to ensure that the serving size doesn't exceed this limit. Oats are naturally gluten-free but can be cross-contaminated with wheat; however, this is only a concern for those with celiac disease, not for FODMAP sensitivity.
Gut-Friendly Sweeteners: Maple syrup is an excellent choice for a low FODMAP sweetener. Pure maple syrup is low FODMAP at up to ¼ cup per serving. Other options include rice malt syrup and a small amount of table sugar.
Safe Nuts and Seeds: Stock up on low-FODMAP nuts and seeds. Walnuts (30g), peanuts (32g), pecans (20g), macadamia nuts (40g), and Brazil nuts are all low FODMAP in tested portion sizes. Sunflower seeds, pumpkin seeds, and chia seeds are also good choices.
Low FODMAP Add-ins: A small amount of dried cranberries (1 tbsp) or a few dark chocolate chips (30g) can add flavor without adding high FODMAP content. Spices like cinnamon and vanilla extract are also low FODMAP.

Store-Bought Granola: A Buyer's Guide

Finding a low FODMAP granola at the store requires vigilance. Reading the ingredient list and knowing what to look for is critical.

What to Look For:

Certification: Look for the official Monash University Low FODMAP Certified™ or FODMAP Friendly™ logos on packaging. This ensures the product has been tested and is safe for the diet.
Ingredient Check: Scan the label for high FODMAP ingredients, especially in the first few items, as they appear in order of quantity.
Serving Size: Always stick to the tested serving size. A seemingly low FODMAP granola can become high FODMAP if a large portion is consumed.

Recommended Brands:

88 Acres: This brand offers a variety of Seed'nola products that are Monash certified, with options like Dark Chocolate Sea Salt and Cinnamon Maple.
FODY Foods: Known for its wide range of low FODMAP products, FODY is a reliable brand for granolas and other snacks.

Comparison Table: Low FODMAP vs. High FODMAP Granola


Feature	Low FODMAP Granola	High FODMAP Granola
Base	Rolled oats (portion controlled), millet, or buckwheat flakes.	Oats (uncontrolled portions), wheat flour, barley.
Sweeteners	Maple syrup, rice malt syrup, small amounts of table sugar.	Honey, agave nectar, high-fructose corn syrup, molasses.
Nuts	Walnuts, pecans, peanuts, macadamias, Brazil nuts.	Cashews, pistachios.
Dried Fruit	A small portion of cranberries or blueberries.	Raisins, dates, cherries, dried apricots.
Additives	Chia seeds, pumpkin seeds, sunflower seeds.	Inulin, chicory root, soy flour.
Flavoring	Cinnamon, vanilla extract, safe dark chocolate chips.	Fruit juice concentrates, high FODMAP “natural flavors”.

Making Your Own Low FODMAP Granola

For complete control over ingredients, making your own low FODMAP granola is the best option. It’s also often more economical.

Simple DIY Low FODMAP Granola Recipe

Combine Dry Ingredients: Mix 2 cups of rolled oats, ½ cup of pecans or walnuts, and ¼ cup of pumpkin seeds in a large bowl. For a nut-free version, use only seeds.
Prepare Wet Ingredients: In a separate bowl, whisk together ¼ cup of melted coconut oil, ¼ cup of maple syrup, ½ teaspoon of cinnamon, and a pinch of salt.
Combine: Pour the wet mixture over the dry ingredients and stir until evenly coated.
Bake: Spread the mixture on a parchment-lined baking sheet and bake at 325°F (165°C) for 20-25 minutes, stirring halfway through until golden and crispy.
Cool and Store: Allow the granola to cool completely on the baking sheet before breaking it up. Store in an airtight container for up to two weeks.

This basic recipe can be customized with other low FODMAP ingredients. For more inspiration, you can explore recipes from low FODMAP food blogs, such as A Little Bit Yummy's resources, which often offer tested ideas for sweet and savory dishes.

Conclusion

Finding or making low FODMAP granola is manageable with the right knowledge. While many commercial granolas are high in FODMAPs, you can successfully navigate your options by checking for certification, reading ingredient labels for high-FODMAP culprits, and controlling portion sizes. For the most peace of mind, consider crafting your own granola at home, which gives you complete control over your gut health. By making informed choices, you can continue to enjoy the crunch and flavor of granola as a part of a balanced, low FODMAP diet.

Frequently Asked Questions

Yes, rolled oats are low FODMAP, but only when consumed within the tested serving size. According to Monash University, a serving of ½ cup (dry) is low FODMAP. Eating larger quantities can increase fructan levels and trigger symptoms.

The best low FODMAP sweeteners for granola are pure maple syrup, rice malt syrup, and regular table sugar. You should avoid high FODMAP sweeteners like honey, agave nectar, and high-fructose corn syrup.

Yes, peanut butter is low FODMAP in moderate portions, typically up to 2 tablespoons per serving. Ensure you choose a natural peanut butter without added high FODMAP sweeteners like honey or agave.

No, you do not need to buy gluten-free oats specifically for a low FODMAP diet. Oats are naturally gluten-free but can be cross-contaminated with wheat. This is only a concern for individuals with celiac disease; regular oats are fine for FODMAP purposes, as long as portions are controlled.

Granola can cause bloating if it contains high-FODMAP ingredients like honey, cashews, or inulin. It can also happen if you consume too large a portion of oats or other low-FODMAP nuts and seeds, as the FODMAP content becomes higher in larger servings.

To find a safe store-bought granola, look for a product with official Monash University Low FODMAP Certified™ or FODMAP Friendly™ logos. Alternatively, carefully read the ingredient list to ensure there are no high-FODMAP sweeteners, nuts, or bulking fibers.

Many dried fruits are high in FODMAPs, but you can use a small portion of certain ones. For instance, 1 tablespoon of dried cranberries is generally considered a low FODMAP serving. It is best to use these sparingly and stick to fresh berries as a topping instead.

You should avoid cashews and pistachios, as both are high in FODMAPs, even in small amounts. Stick to low-FODMAP nuts like walnuts, pecans, and macadamias within recommended portion sizes.