I love, love, love granola, but the kind you buy from the store usually has way too much sugar. As I mentioned this recipe is gluten free, but it's also nut free and low in sugar - in particular fructose.

Fructose is a type of sugar can cause digestive upset because it isn't absorbed properly in some people. Fructose is often avoided in people with gut health issues like irritable bowel syndrome (IBS). Given women with endometriosis often experience IBS, it turns out following avoiding these types of carbohydrates (or sugars) may provide relief for gut issues like bloating and abdominal pain.

So let's breakdown what's in this granola that makes it so gut friendly and suitable for the endometriosis diet:

Firstly all the grains here are gluten-free, studies have indicated that a gluten free diet can help reduce endometriosis related pain (1). From personal experience that going gluten-free was a really good decision, I really noticed a reduction in endo-belly and pain.

Secondly this recipe is a good source of fibre and offers 10.5 grams per serve, so adding it to a smoothie will boost the fibre intake even more. Fibre is good for gut health, but also for estrogen clearance; as estrogen plays a role in the development endometriosis, it makes eating enough fibre really important (2).

Fibre can be a contentious issue for those with gut issues like SIBO. Personally I find the combination of these grains and the coconut flakes don't create any problems for me, in fact per serve the recipe is low in fermentable fibres or FODMAPs.

This granola is also a good source of magnesium which is involved in a host of reactions within the body. It's super important for endometriosis because it is anti-inflammatory and helps with period pain and mood disorders (3).

Zinc is another nutrient that you can find here, which is again helpful for endometriosis and gut health because it lowers inflammation. Zinc is also supportive for the immune system and promotes wound healing, so this is a pretty important nutrient for healing the gut (4).

Well that's enough nutrition waffle from me. So here's the recipe:

Yields approximately 8 serves

You'll need:

• 1/2 cup of millet

• 1 cup of amaranth puffs

• 1 cup of buckwheat groats (I use activated buckwheat)

• 1/2 cup of coconut flakes

• 1 vanilla pod scraped

• 1 tbsp of coconut oil

• 1/4 cup of brown rice syrup

• 1/4 tsp sea salt

• 1/2 tsp cinnamon

Method:

Preheat the oven to 160 degrees (fan forced).

Combine the millet, amaranth, buckwheat and coconut flakes in a large bowl.

Combine the coconut oil and vanilla and pour over the dry ingredients. Pour the brown rice syrup and stir. Add the sea salt and cinnamon and combine thoroughly.

Add the mixture to a baking tray lined with baking paper, flatten the mixture into the pan so it's evenly distributed and not too thick.

Place in the oven and cook for 20 to 25 minutes. Check to see how it's looking at about 18 minutes to decide whether it needs longer.

Let me know how you go with this one. Meredith x

References:

1. Marziali, M., Venza, M., Lazzaro, S., Lazzaro, A., Micossi, C., & Stolfi V, M. (2012). Gluten-free diet: a new strategy for management of painful endometriosis related symptoms? Minerva Chirurgica, 67(6), 499-504.

2. Gaskins, A. J., Mumford, S. L., Zhang, C., Wactawski-Wende, J., Hovey, K. M., Whitcomb, B. W., Howards, P. P., Perkins, N. J., Yeung, E., Schisterman, E. F., BioCycle Study Group (2009). Effect of daily fiber intake on reproductive function: The BioCycle Study. The American journal of clinical nutrition, 90(4), 1061-9.

3. Healthline. (2018). 10 Evidence-Based Health Benefits of Magnesium. Retrieved from: https://www.healthline.com/nutrition/10-proven-magnesium-benefits

4. Michielan, A., & D'Incà, R. (2015). Intestinal Permeability in Inflammatory Bowel Disease: Pathogenesis, Clinical Evaluation, and Therapy of Leaky Gut. Mediators of inflammation. Doi: 10.1155/2015/628157