Low FODMAP “Lara Bars”

Treats are not off limits if they are made with the right ingredients. My imitation Lara Bars, from my Treats That Heal no bake cookbook, are Low FODMAP, easy to make and packed with gut-friendly ingredients.

These bars are a perfect mix of carbs, fat, resistant starch, safe fiber and protein to balance blood sugar and delight the taste buds.

Don’t feel left out during holidays or scramble for snacks. Try these energy bars, low in sugar and fermentable carbs because there are no dates.

Lara bars are a popular, store bought fruit and nut bar made primarily with dates. This is my FODMAP version, filled with biome-loving resistant starch (from green plantain chips). And it will treat both your small intestine and large intestine well.

If you want more treats like this I wrote a cookbook bundle for people with gut issues. The recipes are low in sugar, grain-free, dairy free and include ingredients that balance blood sugar, tame inflammation, repair the gut lining and feed the biome.

A note about the ingredients:

Resistant starch from green plantains feed anti-inflammatory bacteria in the large intestine. Green plantain chips are an ingredient that’s easy to find in many supermarkets or online.

Cranberries and raisins are rich in polyphenols that feed good gut bacteria. Both are higher FODMAP in larger amounts but safe at 1 tablespoon per serving, and since this makes 7 bars, 1 bar is FODMAP safe.

There’s an extra boost of protein from collagen and good fat from cocoa butter. And lower carb nuts and seeds like pecans and zinc-packed pumpkin seeds for immune strength.

The bars are sweetened with banana and raisins and held together with cocoa butter (you can sub coconut butter). I used cocoa butter because it has a high melting point of 98°F (so they won’t melt in your hands) and also adds a lovely flavor.

Please note that: cocoa butter is not the same as coconut butter. It is the fat used to make white chocolate.

The optional addition of grated coconut will lend a nice texture to this bar.

This recipe has gotten rave reviews from everyone who’ve tried it. And this makes a great on the go snacks for a happy tummy and soul.

Ingredients

1⁄4 cup (4 Tablespoons) of raisins

1⁄4 cup (4 Tablespoons) of dried cranberries (try to find unsulfured)

1⁄4 cup (4 Tablespoons) of pumpkin seeds

1⁄2 cup of pecans

1⁄2 cup of banana chips

1⁄2 cup of green (unripe) plantain chips

1 banana

1 tablespoon of sunflower seed butter (or sub any nut or seed butter)

1⁄8 teaspoon cinnamon

1 tablespoon of collagen

1⁄3 cup of melted cocoa butter (can sub coconut butter)

Optional:

2 Tablespoons of grated coconut

HOW TO

Place all the ingredients in a food processor and mix until everything is well incorporated.

Press the mixture into a bread pan or baking pan and let cool in the fridge.

Slice into bars and store in fridge.

NOTE:

These will get a little soft and melty in hot weather.