One aspect of the low FODMAP diet that requires a fair amount of preparation is snacking. This is because it is that much harder to buy things 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. Anyway, the options are pretty limited.

Low FODMAP Fruity Flapjacks

This is why making a huge batch of flapjacks with nuts and dried fruits was an easy option to enable us to have some filling snacks during the week, and have come in really useful to have in my bag between work and the gym.

Here is the recipe:

300g Rolled Oats
40g Demerara sugar
3 tbsp golden syrup
100g of suitable mixed dried fruits (papaya, cranberries, banana, pineapple, raisins, desicated coconut etc.)*
100g unsalted butter
50 – 100g nuts and seeds of your choice (low FODMAP of course)

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!

*We suggest you double check the Monash Low FODMAP 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

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. To these, add the oats and sugar.

Low FODMAP Fruity Flapjacks     Low FODMAP Fruity Flapjacks

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 cut into squares before it has cooled.

Low FODMAP Fruity Flapjacks

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

Want more information on the low FODMAP diet and IBS? Click here for the latest changes and important updates.

We are currently travelling around the world and plan to bring you‘Around The World In 80 Low FODMAP Dishes’ – a collection of the best low FODMAP foods and recipes as we travel the globe. See more on our low FODMAP diet travel section.

Good news! The first ever book dedicated to reintroducing FODMAPs is now available to purchase on Amazon Kindle. 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.




Lee is a UK Registered Dietitian who worked as a researcher at King’s College London University researching the low FODMAP diet for irritable bowel syndrome (IBS). Previously Lee worked for the NHS with many years’ experience of treating IBS. Lee has run a popular blog on the low FODMAP diet since 2013 where you can learn all about his experiences of following the low FODMAP diet, find information on the research behind the diet, the practicalities of implementing the diet along with low FODMAP meal and baking recipes. This year Lee has published the first ever book dedicated to the reintroduction phase of the low FODMAP diet. More information on the book entitled ‘Re-challenging and Reintroducing FODMAPS: A self-help guide to the entire reintroduction phase of the low FODMAP diet’ can be found on the website

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