One topic that comes up a lot around here is about tips for traveling and generally eating away from home while trying to manage symptoms, and understandably so. No matter where you are at in your low FODMAP journey – elimination, identifying triggers, reintroduction, or beyond – breaking away from your home environment full of ‘safe-for-you’ foods can cause a lot of anxiety. We get it!
Achieving symptom relief is so important, and totally possible! But, let’s be real. We also want you to get out in the world and live your life so you can enjoy things like eating out and travelling with friends and family. You’ll find all the support you need and lots of tips on topics just like this (and many more!) over in the Club.
One common tip you’ll hear for handling these situations is to bring something along with you that’s good for your gut in case you get stuck, and these protein bars are a great example. They are perfect for breakfasts and snacks on the road!
Chewy Protein Bars
Makes: 10 servings (10 bars)
Time: 15 minutes prep, 30 minutes cook
½ cup peanut butter
1 large egg
1 cup chopped sunflower seeds
½ cup chopped peanuts
½ cup chopped pumpkin seeds
2 tbsp low FODMAP or gluten-free flour
¼ cup shredded coconut
½ cup melted coconut oil
½ cup maple syrup
½ tsp vanilla extract
½ tsp salt
¼ tsp ground cinnamon
½ cup melted dark chocolate (optional)
Preheat the oven to 350° F or 177° C and line a 9 x 9 pan with parchment paper or foil.
In a food processor, pulse sunflower seeds and pumpkin seeds until roughly chopped.
In a large bowl, combine chopped peanuts, sunflower seeds, pumpkin seeds, shredded coconut, cinnamon, salt and flour. In a small bowl, mix melted coconut oil, maple syrup, vanilla extract, peanut butter, and an egg. Then mix wet and dry ingredients until combined.
Pour mixture into a lined pan and pressed down with back of spatula until even and firm. This step ensures you end up with firm bars that will not crumble.
Bake for 30-35 minutes or until golden brown. Remove from the oven and let cool for 10 minutes before cutting into bars. Drizzle with dark chocolate.
Place in an airtight container and keep refrigerated for up to one week.
This recipe is Low in FODMAPs and good for digestion. In order to expand your diet after the elimination phase, here are some changes you can make:
- Substitute 1 to 2 tsp (or more) of maple syrup for honey to challenge or increase fructose.
- Add chopped almonds to challenge or increase GOS.
- Add raisins to challenge or increase fructose and fructans.
Recipe developed by Adi Hazelwood, Food Editor