How much muesli / granola can I eat on a low FODMAP diet?

Up to 19 g while staying green, if the food is eaten on its own. In a meal, the FODMAPs of the other foods add up.

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Is muesli / granola low FODMAP?

Q: Is muesli / granola low FODMAP?

Very small portion. Eaten on its own, this food stays green up to 19 g, turns orange up to 37 g, and red above that.

Very small portion · green up to 19 g

Eaten on its own, this food stays green up to 19 g, turns orange up to 37 g, and red above that.

How much?

0 g19 g37 g56 g +

Green : 0 – 19 gOrange : 19 – 37 gRed : > 37 g

FODMAPs in this food

Fructans1.3 g per 100 g
GOS0.3 g per 100 g
Lactose0.8 g per 100 g
Sorbitol0.1 g per 100 g

Fructans, found mainly in wheat, rye, onion and garlic. GOS (galacto-oligosaccharides), found mainly in legumes such as chickpeas and lentils. Lactose, the sugar in milk. Sorbitol, a polyol found in some fruit and in sweeteners.

📖 Understand FODMAPs 🔬 How these values are worked out

What to swap it for?

Oats (flakes)green up to 46 g

Your whole meal, added up

In a meal, the FODMAPs of every food add up: a green serving can tip the meal into orange. FODMAP Scanner scans your products in the shop and works out the FODMAPs of your whole meal, muesli / granola included.

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Sources

Reliability: value from the literature, to be confirmed · mixed product (average value).

Biesiekierski J.R. et al. (2011). Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. J Hum Nutr Diet 24(2):154-176.
Anses (2025). Table de composition nutritionnelle des aliments Ciqual 2025 (fructose, glucose, lactose, polyols totaux). doi:10.57745/RDMHWY. Licence Ouverte Etalab.

Cut-offs per meal: Varney J. et al. (2017), J Gastroenterol Hepatol 32(S1):53-61. Colours apply to the food eaten on its own, for a person without specific tolerances.

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