Low FODMAP Bircher Muesli
Prep 10 mins + setting time
Level super easy
Bircher muesli is packed with a medley of grains, fruits and dairy and is hailed for its wholesome goodness. However, traditional Bircher muesli recipes might not be the most suitable morning meal for individuals who follow a low FODMAP diet. We’ve formulated a delicious low FODMAP Bircher muesli with raspberries so you can put Bircher back on the menu.
What is Bircher Muesli?
Bircher muesli is named after Swiss physician Maximilian Bircher-Brenner, who created it in the early 20th century. It combines rolled oats, grated fresh apples, nuts, seeds and yoghurt or milk. It’s often flavoured with citrus juices, honey or dried fruits, making it a delicious and nutritious breakfast that’s unfortunately high in FODMAPs.
Why Isn’t Bircher Muesli Low FODMAP?
The term “FODMAP” stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols – a group of short-chain carbohydrates that some individuals find hard to digest. Here’s why Bircher muesli isn’t typically considered low FODMAP:
1. Apples: One of the main ingredients in Bircher muesli is fresh apples. Apples are high in polyols, a type of FODMAP that can trigger digestive symptoms in sensitive individuals. The good news, as you’ll see in our low FODMAP Bircher Muesli recipe below, is that there is a safe-serving size for apple and we’ve taken advantage of this in our recipe.
2. Honey and Dried Fruits: Bircher muesli often contains honey and dried fruits for sweetness. Both honey and certain dried fruits like raisins and dates are high in excess fructose, another type of FODMAP.
3. Nuts and Seeds: While nuts and seeds are generally low FODMAP in small quantities, some might find that larger amounts of certain nuts or seeds can be problematic, especially when combined with other FODMAP-rich ingredients.
4. Dairy: Many traditional Bircher muesli recipes call for yoghurt or milk. Dairy products contain lactose, which can be problematic for individuals who are lactose intolerant.
Put Bircher Muesli Back on the Menu
Bircher muesli is unbeatable because of its ability to be prepared in advance, ensuring that you have a scrumptious breakfast waiting for you when you wake up. You can now rise and shine with a delicious bowl of low FODMAP Bircher Muesli. Our recipe ditches high FODMAP culprits like honey and apple juice, making it an ideal choice for individuals with irritable bowel syndrome (IBS) or FODMAP sensitivities. We’ve carefully selected low FODMAP alternatives that retain traditional Bircher muesli’s signature creaminess and wholesomeness, ensuring that your breakfast ritual is satisfying and gentle on your digestive system.
- ⅓ cup low FODMAP muesli
- 2 tablespoons chia seeds
- 10g slivered almonds
- 1/3 cup lactose-free milk
- 2 tablespoons lactose-free vanilla yoghurt
- 20 raspberries, divided
- maple syrup (optional)
- Place muesli, chia seeds, almonds, milk. yoghurt and half of the raspberries in a bowl. Stir to combine, then cover and refrigerate for at least 30 minutes.
- Remove from fridge and stir. If you prefer a runnier consistency add more milk or yoghurt.
- Top with remaining berries and maple syrup, if desired before serving.
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