Low FODMAP Breakfast Bar
Our Low FODMAP Breakfast Bar is a great option to have on hand for those busy mornings when you need to grab something and dash out the door. A little soft, a little chewy, filled with hearty fiber-rich oats, these are somewhat similar to baked oatmeal, but they are in bar form; easy to wrap up and take with you. Toss one into your book bag, briefcase, handbag, or gym bag, and you will have something to eat when you need it that is suitable for the low FODMAP diet, even during the Elimination Phase.
Low FODMAP Serving Size Info: Makes 12 bars; 12 servings; 1 bar per serving.
Ingredients:
- 2 cups (198 g) rolled oats; use gluten-free if following a gluten-free diet
- ½ cup (99 g) sugar
- ¼ cup (42 g) raisins
- ¼ cup (25 g) toasted walnut halves, finely chopped
- 2 tablespoon hemp seeds
- 1 ½ teaspoons baking powder; use gluten-free if following a gluten-free diet
- ½ teaspoon cinnamon
- ½ teaspoon salt
- 2 large eggs, at room temperature
- ½ cup (120 ml) unsweetened almond milk
- ¼ cup (38 g) mashed ripe banana
- 1 teaspoon vanilla extract
Preparation:
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In a medium- sized mixing bowl, add the oats, sugar, raisins, nuts, hemp seeds, baking powder, cinnamon, and salt and stir together until evenly mixed.
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In a separate small mixing bowl, whisk together the eggs, almond milk, mashed banana, and vanilla until well combined. Pour this wet mixture over the dry and stir until mixed together well. Allow to sit for 30 minutes.
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Meanwhile, position rack in middle of oven, and preheat oven to 350°F (180°C). Line an 8-inch (20 cm) square pan with parchment paper, overhanging two sides, then coat paper with nonstick spray.
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Scrape batter into prepared pan and spread into an even layer. Bake for about 30 to 35 minutes or until a toothpick inserted in the center comes out clean, and bars are starting to turn light golden brown. Cool pan on rack. Pull parchment up and out along with bars, place on a cutting board, and cut into a 6 by 2 grid to yield 12 bars. Refrigerate bars in airtight container for up to 4 days. You can also freeze for up to a month; thaw overnight in refrigerator.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Bananas: Bananas have both low and high FODMAP serving sizes. For the common banana, Monash University lab tests report that 1 medium unripe banana of 100 g is low FODMAP, and that 1/3 of a medium ripe banana at 35 g is low FODMAP. Note that most baking recipes use very ripe bananas; our serving sizes reflect low FODMAP portions.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Hemp Seeds: Both Monash University and FODMAP Friendly have lab tested hemp seeds. FODMAP Friendly gives them a “Pass” at 28 g. Monash gives them a low FODMAP serving size of 2 Australian tablespoons at 20 g.
• Oats: Both Monash and FODMAP Friendly have lab tested oats. FODMAP Friendly gave rolled oats a “Pass” at ½ cup or 43 g servings; in an update to the app they report Quick Oats as low FODMAP at 47 g, or ½ cup uncooked. Their max low FODMAP serving is 59.53 g. Monash has several app entries and some are country specific. Here we present their “basic” app entries which are not country specific (use your app to look up the other entries). For their main entry called “rolled oats” they say a Green Light low FODMAP serving is ½ cup, which they peg at 52 g. For “quick oats” they state that a low FODMAP serving is only ¼ cup at 23 g, becoming moderate Yellow Light at ½ cup or 47 g.
• Raisins: Monash and FODMAP Friendly have both lab tested raisins. While raw grapes contain no FODMAPs, the natural sugars concentrate upon drying and the resulting raisins do contain FODMAPs. Monash says a low FODMAP Green Light serving is 1 Australian tablespoon (13 g). FODMAP Friendly gives them a “Pass” at 3 tablespoons (30 g).
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
