I hope you all enjoyed a wonderful weekend! Russ, our boys and my Mom went up to New Hampshire to visit with my sister Trisha and her boyfriend Mark. They live near a beautiful lake and we all relaxed and took it down a notch. I so…love the summertime.
We ended Saturday night with a campfire and some marshmallow toasting and then took a nice dip in the hot tub. The sky was beautiful–filled with brightly shining stars. We enjoyed seeing many (I lost count) falling stars dart across the sky. Love that!
Now back at home…I am trying to organize my kitchen…it’s hopeless-Ha! but as I was cleaning up… I stumbled upon the many granola bars I have been picking up at the store and online to share with you. Just some of the US bars that are FODMAP friendly or close enough in my estimation (ie not perfect but only traces of potential FODMAP ingredients.)
I enjoy eating real food… fruit salad, yogurt, nuts, seeds, smoothies….but sometimes my busy lifestyle makes it a little difficult to get these real food snacks all of the time. So….I like to have a few granola bars that I can take on the road with me in a pinch. I find the bars made with fruit concentrates or chicory root (extract) not only FODMAP UN-Friendly…but definitely bother my tummy. So…I would like to share what bars I have found that work for me and have fairly good FODMAP friendly ingredients.
Bobo’s Oat Bars are a soft oat bar (kind of brownie like texture) with acceptable flavors such as coconut, peanut butter and their original flavor. They are wheat free, vegan and non-GMO. They are NOT gluten free. My favorite was the peanut butter. Very filling…easy to split for 2 snacks.
Ingredients in the original Bobo Oat bar: Organic rolled oats, brown rice syrup,Earth Balance (Natural Oil Blend-Palm Fruit, Canola, and Olive oils), filtered water, pure salt, natural flavor, sunflower lecithin, Lactic acid (non-dairy), annatto extract, organic sucanat, xanthan gum.
This bar is made with whole grains, certified organic and non GMO project verified. It is NOT gluten free. The small amount of molasses at the end of the list of ingredients means that it likely has very little molasses to pose a problem. The soy in this product is from soy oil so this would not be a FODMAP issue either. I like this one.
Go Macro: Peanut butter bar
I requested some of the bars to be sent for trial and Go Macro sent a nice box of the peanut butter bars. Thanks Go Macro! The bar packaging seems to have changed a bit (along with their website), but these peanut butter bars still can be purchased online at gomacro.com. I was told by the manufacturer that this bar comes in 2 varieties one from the US and another from Canada. The US made product has pea protein in it. Since we don’t have data on pea protein for FODMAP content, I suggest ordering the Canadian version which DOES NOT have pea protein. Just NOTE in your order that you want the Canadian bar without pea protein or contact Go Macro for assistance with your order. (email: firstname.lastname@example.org.) Also, stick with the peanut butter or protein replenishment peanut butter variety as other varieties have FODMAPs.
Go Macro bars are vegan, gluten free and do not use GMO ingredients (Non GMO project verified.)
Nature Valley Crunch granola bars
They are crunchy and sweet with 11 grams of sugar for 2 bars.
Here’s the ingredients:
The red flag here would be the soy flour but it is one of the last ingredients…so I doubt in this quantity it would be a major source of FODMAPs.
The are not gluten free…but overall they are FODMAP friendly.
So…go for foods that resemble what they do in nature, nuts, banana, carrot sticks…but for less perishable grab and go snacks…these bars just might do the trick to keep your tummy full and calm on the go!
Do you have a favorite FODMAP friendly granola bar type snack? Please share!