Makes 12 servings (1 bar per serve)
These muesli bars are foodie heaven! Golden brown bars that are crunchy on the outside, deliciously chewy, and have yummy hints of cranberries and dark chocolate. This low Fodmap dark chocolate and cranberry muesli bar is also gluten free and takes me to my happy place!
As a child my mum used to make this amazing munchie muesli bar slice that was full of dates and apricots... obviously that recipe is high FODMAP so I decided to make this low FODMAP version instead!
Vegan option: Use vegan dark chocolate and dairy free spread. Replace the egg with a chia seed egg. Chia egg = 1 tbsp chia seed + 2.5 tbsp hot water. Mix together in a cup and allow to soften into a thick gel.
Golden Syrup & Weetbix Alternatives: You can swap the golden syrup for an equal amount of maple syrup. You can replace the gluten free weetbix with rolled oats. 5 weetbix = 1.5 cups rolled oats (please note this option is not gluten free). Mix the oats through with the dry ingredients. After you mix through the wet ingredients, the mixture should start sticking together but shouldn't be liquidy. If the mixture is too wet add another 1/4 cup of rolled oats. You will need to cook this option at 190ºC (375ºF) for 30 to 40 minutes until golden brown.
FODMAP notes: Dried cranberries, golden syrup and dried coconut all have low FODMAP serves. Just make sure you divide the recipe into the recommended number of servings to stay within the Low FODMAP zone.
SERVES 12 (1 bar per serve)
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Check that the dried cranberries are sweetened with sugar and not apple juice.
Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like honey, high fructose corn syrup, agave syrup or fructose. Also avoid dark chocolate that contains high FODMAP fruit or nuts.
Buy a gluten free plain flour or gluten free all purpose flour. The one I used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
According to our dietitian team gluten free weet-bix are low FODMAP by ingredient. The ingredient list is wholegrain sorghum, golden syrup, vitamins (#, niacin, thiamin, riboflavin, folate). Because they do contain golden syrup we recommend a serving size of two biscuits per serve. Avoid regular weet-bix as they are high FODMAP.
Golden syrup is low FODMAP in 1/2 tablespoon serves. Be careful with your serving size as it does become high FODMAP in larger serves. If you are feeling concerned you can swap the golden syrup with pure maple syrup.
To replace a large egg with a chia egg you will need 1 tablespoon of chia seed + 2.5 tablespoons of hot water.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More