Ginger Nutty Oat Bars – FODMAP friendly recipe

FODMAP friendly Ginger Oat Bars
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Since I’ve been following the FODMAP diet, I’ve found that sometimes I need a little snack in between meals. Apparently it’s quite common to do this as the foods we are eating naturally digest that bit quicker. Also, sometimes we just need something that takes the edge of our sweet tooth. So, I’ve set about creating a FODMAP friendly baking recipe. And, although eggs are allowed on the low-FODMAP diet, sadly they don’t really like my tummy so I need to avoid these too.

This Ginger Oat Nutty Bar is a FODMAP friendly recipe and includes Low FODMAP foods. This is also a gluten free recipe. It can be adapted to make a great vegan snack recipe too.

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Anyone following the low FODMAP diet will know just how restrictive it is. There are so many day-to-day things that are to be avoided (especially in the elimination phase) that after a short while the repertoire of dishes you can become monotonous, hopefully this FODMAP friendly recipe will offer an alternative to the norm!

This recipe uses butter but why is butter low-FODMAP?

On a low-FODMAP diet, during the elimination phase it’s recommended that you exclude all foods containing lactose. A plant-based swap like rice milk is the most common. Butter is an exception to the rule. Although made from milk, butter is naturally low-FODMAP as it is very low in lactose.

To make this recipe vegan, use a vegan butter alternative. I’d recommend Naturli block butter – it’s a really good swap and works especially well in baking. If shopping instore, head to Sainsbury’s, Waitrose or order online. Bear in mind though, if you swap to a vegan butter it may no longer be low-FODMAP so check the ingredients or scan the barcode with the Spoonful app.

What if I’m sensitive to gluten? Is this FODMAP-friendly recipe suitable for coeliacs?

To make this recipe suitable for coeliacs or those following a gluten free diet, swap to Gluten Free oats. I find that the Morrisons Free From Oats offer a good texture to both bakes or porridge.

Pumpkin Seeds add a colourful finish and are a marvellous addition to your diet

These Ginger Nutty Oat Bars are finished with a crunchy pumpkin seed top. It’s easy to add pumpkin seeds to your diet: eat them on their own as a snack, sprinkle into salads, soups and cereals. They make an attractive top for home-made breads and bakes.

Pumpkin Seeds have many marvellous health benefits

  • Antioxidant-rich: this can help reduce inflammation
  • Good source of unsaturated fats: there’s evidence that eating pumpkin seeds are beneficial for the heart and the prevention of cardiovascular disease as part of a balanced diet.
  • Good source of magnesium: this may improve sleep quality and help regulate blood pressure as part of a healthy diet. Magnesium levels can reduce blood sugar levels and improve prostate and bladder health.
  • High in fibre: apparently a high fibre diet helps promote good digestive health.
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FODMAP friendly Ginger Oat Bars

Ginger Oat FODMAP friendly bars

If you're on a FODMAP diet, you'll know that sometimes you just fancy something sweet – especially mid-morning. Try this gluten free and fODMAP friendly recipe.
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Snack
Servings 16 pieces


  • 100 g Unsalted Butter plus a little extra for greasing
  • 2 tbsp Soft Brown Sugar
  • 4 tbsp Maple Syrup
  • 3 tsp Ground Ginger
  • 250 g Gluten Free Oats
  • 100 g Low FODMAP nuts like walnuts, macadamia nuts
  • 1 tbsp Sunflower Seeds
  • 1 tbsp Pumpkin Seeds


  • Preheat the oven to 200°C / Gas 6.
  • Grease and line a 20cm square non-stick baking tin.
  • Blitz 100g of the Gluten Free Oats in a food processor and blitz until fine.
  • Place the butter, maple syrup,sugar in a heavy bottomed saucepan and heat gently until the butter has melted and the sugar has dissolved.
  • Stir in the remaining ingredients with the exception of the pumpkin seeds and mix well.
  • Press the mixture into the tin. Top with the pumpkin seeds and press down.
  • Bake for 15 minutes or until golden. Once cold, cut into squares.
Keyword Baking, FODMAP, Gluten Free, Vegan
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