FODMAP food guide
Is granola low FODMAP?
FODMAP score
75
High FODMAP
No — Granola is high FODMAP and is a common trigger for IBS symptoms in typical servings.
FODMAPs present
Low-FODMAP serving
1/4 cup (about 30 g)
Becomes high FODMAP at
standard 45-50g serve
Honey, dried fruit, oats/wheat and nut clusters make most granola high; portion control or a tested blend is key.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores granola at a serving of 1/4 cup (about 30 g); at standard 45-50g serve it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Fructans
The oat base is fine in small serves, but fructans (with some GOS alongside) build quickly, so treat granola as a quarter-cup sprinkle over yoghurt rather than a full bowl — no dependable moderate band is published. Recipes vary widely: honey, dried fruit or chicory-root fibre can push even a small serve high, so read the label.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.