Low Acid Granola

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This low acid granola is crisp, mildly sweet, and gentle on digestion. With no acidic dried fruits or irritating spices, it’s perfect for sensitive stomachs, including those managing GERD or gastritis. It’s naturally sweetened with maple syrup and packed with non-acidic nuts and seeds, making it a wholesome, alkaline-friendly breakfast or snack. Easy to make and easy to store, it’s a great homemade staple.

Ingredients Needed:

• 4 cups rolled oats: choose certified gluten-free if needed.
• 1 ½ cups raw nuts/seeds: try pecans, pepitas, or cashews for a mild flavor.
• ½ teaspoon sea salt (optional): use less for extra sensitive stomachs.
• ½ teaspoon ground cinnamon: adds gentle warmth.
• ½ cup melted coconut oil or olive oil: healthy, non-acidic fat.
• ½ cup maple syrup: reflux-friendly natural sweetener.
• 1 teaspoon alcohol-free vanilla extract (optional): gentler on digestion.
• ⅔ cup dried pears or mango: chop if large, avoid citrus-sweetened versions.
• Optional: ½ cup unsweetened coconut flakes for texture.

How To Make Low Acid Granola:

Preheat Oven:
Set oven to 350°F (175°C). Line a large rimmed baking sheet with parchment paper.

Mix Dry Ingredients:
In a large bowl, combine oats, nuts/seeds, salt, and cinnamon. Stir to blend.

Add Wet Ingredients:
Pour in oil, maple syrup, and vanilla extract if using. Mix until evenly coated.

Bake the Granola:
Spread mixture evenly on the baking sheet. Bake for 21–24 minutes, stirring halfway. For chunkier granola, press it down lightly after stirring.

Cool Completely:
Let cool for at least 45 minutes undisturbed. Stir in dried fruit and coconut flakes if using.

Store and Serve:
Keep in an airtight container for up to 2 weeks, or freeze for 3 months. Let frozen granola thaw for 5–10 minutes before serving.

Recipe Tips:

• Choose alcohol-free vanilla and non-citrus dried fruits for reflux-friendly granola.
• Use pecans or cashews for a gentle, non-acidic crunch.
• Press granola down after stirring for extra clumps.
• Let granola fully cool before storing to keep it crisp.

How to Store & Reheat:

• Room Temperature: Store in a sealed jar or container for up to 2 weeks.
• Fridge: Optional, stays fresh up to 3 weeks.
• Freezer: Store in a freezer bag for 3 months. Let sit at room temp before eating.

Nutrition Facts (per ½ cup serving):

• Calories: 210
• Sodium: 40 mg
• Protein: 4 g
• Fat: 11 g
• Carbs: 24 g
• Fibre: 3 g
• Sugar: 7 g

FAQs:

Is granola okay for a low acid diet?
Yes—if made with non-acidic ingredients like oats, mild nuts, and low acid fruits. Avoid chocolate, citrus, or dried cranberries.

What dried fruit is best for acid reflux?
Try dried pears, mango, or apples with no added sugar or preservatives. Avoid acidic fruits like cranberries or pineapple.

Can I use honey instead of maple syrup?
Yes, but maple syrup is often gentler on the stomach and better for reflux.

What nuts are safe for a low acid diet?
Pecans, cashews, and almonds (in small amounts) are usually well-tolerated. Avoid heavily roasted or salted varieties.

Can I eat granola every day on a low acid plan?
Yes, if it’s homemade with reflux-friendly ingredients like this version. Portion control also helps.

Try More Recipes:

• Low Acid Crackers
• Low Acid Pita Bread
• Low Acid Bagels