The Brow & Wax Spa

Banana Bread Granola 🍌🍞

I’ve recently been trying to create more recipes that work for my IBS, rather than feeling like I have to avoid all my favourite foods! This banana bread inspired granola has quickly become one of my go to breakfasts!

It’s cosy, crunchy, packed with fibre from the oats and mixed seeds, and the walnuts provide plant based omega 3s to help with inflammation too

As always, everyone’s IBS is different, so these are the swaps that work for me:
- I use a yellow banana rather than a very ripe one, as riper bananas contain more fructose, which can be a trigger for some people with IBS
- I only use a small amount of honey! If honey doesn’t agree with you, swap it for maple syrup, which is a great low FODMAP alternative
- I also use a natural peanut butter that’s just peanuts and sea salt

Ingredients:
• 250g rolled oats
• 1 yellow banana (mashed)
• 1-2 tbsp natural peanut butter (100% peanuts & sea salt)
• 1-2 tbsp honey (or maple syrup)
• 1 tsp ground cinnamon
• 100g mixed seeds
• 75g walnuts, roughly chopped
• Pinch of sea salt (optional)

Method:
Preheat your oven to 160°C fan (180°C conventional).
Mash the banana, then mix with the peanut butter, honey (or maple syrup) until smooth
Stir in the oats, mixed seeds, walnuts cinamon and a pinch of salt until everything is well coated
Spread evenly onto a lined baking tray.
Bake for 25–30 minutes, stirring halfway through, until golden and toasted.
Leave to cool completely before storing, it’ll crisp up as it cools

Storage:
Store in an airtight jar or container at room temperature for up to 2 weeks. If it starts to lose its crunch, simply pop it back into the oven for 5–10 minutes to crisp it up again

This recipe is based on what works for my IBS and isn’t intended as medical advice! Everyone’s triggers and tolerances are different, so always adapt recipes to suit your own body ♥️

The struggles of IBS 😭🤣

Anyone else’s stomach go from 😌 to 🤰 in about 2 seconds?!

That being said, I actually feel like I’ve started getting my bloating under control over the last few weeks

If you’d like me to share what’s been helping and make a video on it, let me know in the comments below 👇🏻🤍

6 foods you’ll always find in my fridge as someone who suffers with IBS-C 🫐🥝

Although these foods have worked for me, IBS is incredibly indivually and it can be so hard to listen to advice online because what works for one person may not work for another! My advice is to find foods that work for you, keep a diary & listen to your body

This is not medical advise, these are just things that have worked for me and foods I enjoy👇🏻

🥝 Kiwis
Studies suggest kiwifruit can help improve bowel movement, frequency and support regularity particularly in people with constipation!
Kiwis provide fiber(soluble and insoluble) and contain actinidin, a natural enzyme that may aid digestion

🫐 Blueberries
They are Low fodmap in appropriate serving sizes, making them well tolerated by many people with IBS! They are Rich in fiber, water, and polyphenols that support overall gut health

🍲 Bone Broth
Often easy to digest and commonly used as a gentle option when digestive symptoms flare up (find ones that are free of onion and garlic)
Bone Broth provides fluids and small amounts of protein in an easy to consume form

🍋 Lemons
Naturally low fodmap and free from many common IBS triggers! They add flavour to meals and drinks without relying on ingredients like garlic or onion

🥣 Greek Yogurt
Straining removes much of the lactose, making Greek yogurt lower in lactose than regular yogurt (some people with IBS still don’t tolerate lactose well at all so this may not work for you)

🫚 Ginger
Well studied for relieving nausea and supporting normal stomach emptying! It’s soothing on the stomach and contains gingerols and other natural compounds that may support digestive comfort

What are some foods that have helped you?👇🏻