Two weeks ago, I tried a low FODMAPs diet. I’ve been having some GI issues and wanted to see what following the diet is like and if I’ll find relief (and I did!). While I can’t feel each client’s exact physical pain, trying the diets I recommend helps me understand the daily challenges someone on a restricted diet goes through. It helps me be a better dietitian. It pushes me to think outside the box and tweak my programs so they’re not only effective, but also practical and flexible.
I’m not a huge fan of bars on-the-go in general and they’re not a staple in our household. But I have to admit, they’re convenient, especially when embarking a new way of eating. Since it’s not easy to find bars that are low in FODMAPs, I made these in the beginning of the week as a snack or breakfast food in case I didn’t have time to put something fresh together and sit down to eat it.
These bars are low in FODMAPs (for people with IBS), gluten-free if you buy Certified Gluten-Free oats (for people with celiac disease, gluten sensitivities, and a variety of inflammatory conditions), and appropriate for people following their own MRT-LEAP diet (for people following the food sensitivity testing and program for IBS, migraines, fibromylgia, and a variety of inflammatory conditions).
MRT-LEAP Recipe Modification
Since there’s no one MRT-LEAP modification, adjust this recipe according to your own lab results. You might bake a few batches before you get to the perfect combination. Choose your allowed flours, allowed nuts (almonds, pecans, or cashews), allowed fruit (banana chips or dried pineapples), allowed sweetener, and allowed oil. If you can’t have vanilla, just skip it. If you can’t have eggs, add a bit more oil to moisten the bars.
- 2 c rolled oats
- ½ c almond flour
- ½ c brown rice flour
- 1 c dried cranberries
- 1 c chopped walnuts
- ⅓ c pure maple syrup
- 1 large egg, beaten
- ½ c coconut oil
- 1 tbsp vanilla extract
- Preheat oven to 325° F
- Grease a large cookie tray with a dab of coconut oil.
- Combine all ingredients in a medium size mixing bowl until thoroughly mixed using your hands, a wooden spoon, or stand mixer.
- Transfer to the cookie tray and pat down into one large square or rectangle ½ inch thick.
- Bake for 40-45 minutes until brown around the edges (dough might still be soft in the middle, it's ok, it will harden as it cools).
- Allow bars to cool completely in the pan. Cut into even pieces. (Should be able to get 14).
- Store bars in a covered container at room temperature for 3-4 days. Wrap leftover pieces individually in plastic cling wrap and freeze for later, up to 1 month.