FODMAP/SIBO Rating
Serving Size Consideration: A typical serving of granola is approximately 1/2 cup
Safe Serving Size: Due to high FODMAP content, a safe serving size is limited to 2 tablespoons
Active Compounds: Fructans, GOS, excess fructose from dried fruits and honey
Digestive Impact
Why it's problematic: Yes, particularly due to multiple high FODMAP ingredients
Specific symptoms: Bloating, gas, abdominal pain, digestive discomfort
Typical reaction time frame: Usually within 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies significantly based on portion size and individual sensitivity
Toasting can slightly reduce FODMAP content
Smaller portions may be better tolerated
Avoid combining with:
- honey
- dried cranberries
- dried blueberries
- dried apricots
- almonds
Safe complementary foods: Fresh banana, strawberries, or blueberries in small amounts
- Start with a very small portion (10g) mixed with low FODMAP cereals
- Wait 24 hours to assess tolerance
- If well tolerated, gradually increase portion size
- Monitor symptoms and adjust portion size accordingly
Signs of success: No digestive symptoms within 24 hours after consumption
Common products containing garlic:
- breakfast cereals
- trail mix
- protein bars
- yogurt toppings
Alternative names: toasted oat clusters, breakfast clusters, cereal clusters
Factors affecting tolerance:
- Total daily FODMAP load
- Individual tolerance to fructans
- Presence of other digestive conditions
- Stress levels
- Time of consumption
Tip: Keep a food diary to track your individual tolerance levels and symptoms