Most shop-bought granola is a FODMAP landmine. This one isn't.
Hey {{first_name}},
Granola is the perfect example of a "healthy" food that quietly wrecks sensitive guts.
Pick up almost any box in the supermarket and have a look at the label. Honey. Dried fruit. Chicory root fibre (inulin). That's three of the biggest IBS triggers going, all hiding behind a health-food badge. So you eat your nice wholesome breakfast and then spend the rest of the morning wondering what on earth you did wrong.
The annoying part is that granola should be one of the easiest wins for your gut. Oats and nuts are brilliant for you. It's everything they bolt on top that causes the problems.
So here's my version. Warm, cinnamony, properly crunchy, and built so you can actually enjoy a bowl without paying for it later. About five minutes of effort and it makes enough to last you most of the week.
The recipe
Serves: 6
Prep time: 5 mins
Cook time: 15-20 mins (plus 20 mins cooling)
Ingredients:
200g rolled oats
120g pecans
80ml maple syrup
2 tsp cinnamon
1/2-1 tsp nutmeg
1 tsp vanilla extract
2 tbsp coconut oil
Method:
Preheat your oven to 170°C
Roughly chop the pecans (you want some proper chunks in there, not dust)
Tip everything into a bowl and mix until the oats and pecans are evenly coated
Spread it out flat on a baking tray in a single layer
Bake for 15-20 minutes
Take it out and leave it to air cool for 20 minutes
Quick heads up. It won't feel crispy straight out of the oven, and that's normal. The crunch comes as it cools, so leave it alone for the full 20 minutes and resist the urge to dig in early.
Why it works for your gut
Shop bought granola often comes with incredibly high FODMAP ingredients; raisins, sultanas, dried fruit, chicory root fibre, inulin. These are all great, but when it comes to having a sensitive stomach they are often a minefield.
The ingredients in this granola are measured to account for the FODMAP "stacking" effect as well as each ingredient designed to be safer at the specific portion.
Macros
Carbs: 35g
Protein: 6.5g
Fat: 21g
Kcals: 345
Fibre: 5.1g
Zak