Are Raisins Low FODMAP?
Raisins are often used as a quick snack for adults and children alike. They’re tasty, quick, easy, and widely available, but are raisins low FODMAP?
Raisins have high amounts of oligo-fructans. According to the Monash University a single serving of raisins is two tablespoons, but this size is high FODMAP. A moderate serve of a tablespoon and a half is medium FODMAP, but a half serve of one tablespoon is low FODMAP. If you want to eat raisins, you need to pay very close attention to the serving size.
Foods With Raisins
Some foods that contain raisins have been FODMAP tested. Multigrain biscuits with raisins, for example, are high FODMAP in a serve of one biscuit, but half of a biscuit is low FODMAP. An oatmeal energy bar with raisins and walnuts is high FODMAP in one serve of a bar, and in a half serve of half a bar. Raisin toast is also high FODMAP in both serving sizes. A single serve is two slices, and a half serve is one slice, but both of these are high in fructans.
Low FODMAP Raisin Recipes
If you do want to eat some foods with raisins, it’s probably a better idea to make your own.
Oatmeal Raisin Cookies
- 1 and a half cups of rolled oats (make sure to use rolled oats, not quick or instant, and you can use gluten free rolled oats if you’re following a gluten free diet)
- 1 cup of gluten free all-purpose flour
- 1 cup of light brown sugar (firmly packed)
- 1/2 cup of unsalted butter (room temperature, and cut into small cubes)
- 1/2 cup of dark raisins
- 1/3 cup of lightly toasted walnut (chopped, these can be left out if you don’t like walnuts, or have an allergy)
- 1 large egg (room temperature)
- 1 teaspoon of cinnamon
- 1/2 teaspoon of baking soda
- 1/4 teaspoon of salt
- Combine the oats, flour, cinnamon, baking soda, and salt in a bowl.
- Melt the butter in a saucepan, or in the microwave.
- Add the melted butter to a mixing bowl, and whisk in the brown sugar.
- Leave to cool, and then whisk in the egg.
- Stir in the oat mix, and stir until only a few streaks of flour remain.
- Fold in the raisins, and the walnuts, if you’re using them.
- Cover the bowl with plastic wrap, and refrigerate for at least two hours. Overnight would be better.
- Preheat the oven to 350 degrees Fahrenheit, or 180 degrees Celsius.
- Line two baking sheets with parchment paper.
- Scoop golf ball size scoops of the dough, and place them on the baking sheets about two inches apart.
- Flatten the balls slightly to about two cm thick.
- Bake for 12 to 15 minutes, until the cookies are light golden brown, and have spread.
- Take them out of the oven, and leave them on the baking sheet for a few more minutes.
- Cool on a cooling rack.
Once the cookies are cool, they can stored at room temperature in an airtight container. These cookies can be stored for up to four days.
So, do you now know the answer to this question: Are Raisins Low FODMAP?