Is granola low FODMAP?
Granola is moderate FODMAP at a typical serving (1/2 cup): it contains some fructans and fructose. Smaller portions are often tolerated.
Serving size used for this rating: 1/2 cup
Often contains honey and dried fruit.
FODMAP breakdown
FODMAPs are six groups of fermentable carbs. Most people with IBS react to only one or two of them.
- Fructanse.g. wheat, onion, garlic, rye
- Moderate
- Galacto-oligosaccharidese.g. beans, lentils, chickpeas, cashews
- Low
- Lactosee.g. milk, soft cheese, yogurt, ice cream
- Low
- Excess fructosee.g. honey, apples, mango, agave
- Moderate
- Sorbitole.g. stone fruit, avocado, sugar-free gum
- Low
- Mannitole.g. mushrooms, cauliflower, sweet potato
- Low
What that means for your gut
Fructans · moderate
Also found in wheat, onion, garlic, rye. If fructans bother you, you may notice bloating, gas or pain a few hours after eating granola — especially in larger portions or alongside other sources of the same group.
Excess fructose · moderate
Also found in honey, apples, mango, agave. If fructose bother you, you may notice bloating, gas or pain a few hours after eating granola — especially in larger portions or alongside other sources of the same group.
Lower-FODMAP swaps
Low-FODMAP options from the same food group:
Also covers: muesli.
Ratings are general guidance for a typical serving, compiled from published low-FODMAP research. Your tolerance may differ. This page is not medical advice — talk to your doctor or a FODMAP-trained dietitian before making big diet changes.