(Updated March 2018) by Lee Martin MSc RD
One aspect of the low FODMAP diet that requires a fair amount of preparation is snacking. It can be hard to find snacks out and about which don’t contain wheat, problem fruit and vegetables, flavourings etc. For example in the hospital I work in we are very fortunate to have a fresh fruit and veg stall where you can buy a wide selection of in season produce which is a perfect snack…however what if you want something a little more filling? The only options in the shop and cafeteria are crisps…even most of the rice cakes are not suitable due to their flavour selection. Leaving your options pretty limited.
This is why making a huge batch of low FODMAP flapjacks with nuts and dried fruits was an easy option to enable us to have some filling snacks during the week. These low FODMAP flapjacks have come in really useful to have in my bag between work and the gym.
Here are the recipe ingredients:
- 300g Rolled Oats (see NOTE below)
- 20g Demerara sugar (optional)
- 3 tbsp golden syrup (remember 1/2 a tablespoon of golden syrup is low in fructans while 1 tablespoon is high so don’t go using too much golden syrup!)
- 100g of suitable mixed dried fruits low in FODMAPs (e.g. papaya, cranberries, banana, pineapple, raisins, desicated coconut etc.)*
- 100g unsalted butter
- 50 – 100g nuts (suitable low FODMAP nuts include brazil, macadamia, walnuts, pecans) OR 25 – 50g nuts plus 25 – 50g of seeds (suitable low FODMAP seeds include sunflower and pumpkin)
You can adapt the additional ingredients to your taste. I found that this amount was good, as they were full of extra flavour however still held together. 100g of nuts is quite a lot by the way. Anyway, be inventive!
NOTE: Oats can be a confusing food on the low FODMAP diet. When analysed for their FODMAP content oats from different regions around the world are found to have different amounts of FODMAPs. For example oats (uncooked) are high in galactooligosaccharides (GOS) & fructans when using more than 78g in Australia, more than 100g in the UK and when more than 130g in South Africa. Also ‘quick oats’ are moderate in GOS & fructans when you have 47g. This recipe will make at least 10 flapjacks out of 300g oats i.e. 30g oats per flapjack. Therefore whatever type of oats you use out of the ones mentioned here you do not have to worry about them being high in FODMAPS.
*We suggest you double check the Monash Low FODMAP Diet App for appropriate portion sizes of the dried fruit you wish to use and work out how much fruit you can add in to safely eat per portion size of flapjack. For example 100g of raisins is clearly high in FODMAPs (fructans) but divided amongst 10 flapjacks that is 10g in each and 13g of raisins is low in the FODMAP fructans.
Preheat oven to 180 degrees.
Line a shallow 20cm baking tin with baking parchment.
Roughly chop the dried fruits and nuts and add to a large bowl.
In a pan, gently melt the butter and golden syrup and when liquid, add to the oats mixture. Mix thoroughly.
Tip into the lined tin and spread evenly, pressing down firmly with a spoon. Bake for 20-25 minutes until golden. Remove from the oven and press down on the mixture to help bind the flapjacks.Cut into squares before it has cooled!
Please do wait until the flapjacks have cooled and solidified before removing them otherwise they will crumble slightly.
Additional extra: For a little more indulgence melt some dark chocolate and drizzle over the top to set.
Time: 35 minutes
Preparation: 10 minutes
Cooking: 25 minutes
Looking for more low FODMAP oat recipes… check out our Low FODMAP Wholesome Oatey Muffins
Good news! The first ever book dedicated to reintroducing FODMAPs is now available to purchase exclusively on Amazon. The book is titled ‘Re-challenging and Reintroducing FODMAPs – A self-help guide to the entire reintroduction phase of the low FODMAP diet’. Click on the logo for more details.
Looking for The Best Low FODMAP Diet Resources, click here.
Dietitian authored articles on the FODMAP dietary treatment available here.
Two dietitians recently travelled around the world and blogged about following a modified low FODMAP diet. See more on the FODMAP travel section.