available in Australia, 2024
At The JCN Clinic our clinical nutritionists understand that not everyone has the same amount of time, drive or patience to put into breakfast. Some of our clients (like us) prefer to spend a little more time making breakfast from scratch or batch cooking every few weekends to create homemade granolas and muesli mixes. However, we also get that this is not for everyone and that many of our clients and you want something quicker and accessible. Buying muesli’s, cereal mixes and granola’s shouldn’t be demonised. Like all things, it’s about having some insight into what to buy and what to look for. Therefore, we wanted to take the hard work out of this for you and provide a resource for the best healthy muesli to buy ranked by clinical nutritionists.
These muesli brands are commonly used by the majority of the practitioners at The JCN Clinic when creating individualised meal plans for our clients. In fact you will find a 5-star rating against our JCN practitioners favourites in the list of muesli’s below.
All muesli’s mentioned are chosen due to their nutritional status and are by no means endorsed or sponsored.
Are these muesli’s suitable for IBS and SIBO?
The following muesli’s are generally tolerated well, but of course some IBS and SIBO cases may differ. These muesli’s have been chosen due to their high use in The JCN Clinic by our Nutritionists & Naturopaths and our clients who in the majority are working through gut treatment protocols.
Farmer Jo
Farmer Jo makes gluten free muesli and granola. Their products are more grain free focused meaning that they are made on a base of nuts, seeds, coconut, macadamia nut oil and natural sweeteners like honey, rice malt and maple. There are a few options in their range that contain oats like Pear & Pecan Baked Muesli With Huge Roasted Pecans & Naked Ginger, but the most common version you will see in supermarkets here is Australia are Salted Maple & Cashew, Cinnamon Spice & Apple and Honey Coconut & Almond Gluten Free Granola.
Due to their more paleo grain free profile we often recommend adding some additional complex carbohydrates to your serving bowl such as a small handful of oats or quinoa flakes.
Nutrition: Farmer Jo is generally high in fats (minimal saturated fats) due to the base of nuts and seeds. It also provides just under 10g protein per serve. Farmer Jo is low in carbohydrates and sugars compared to other standard muesli’s and therefore can be a good option for those looking for IBS or SIBO friendly options.
Serving recommendations: Ideally add oats, quinoa flakes or buckwheat flakes to grain free blends. Top with seasonal fruit and increase protein content by adding yoghurt or stirring some protein powder through before adding milk of choice.
The Source Bulk Foods Muesli & Granola
The Source Bulk Foods offers a variety of muesli and granola that you can purchase in amounts to suit you given the bulk bin set up. Some classic favourites are the Organic Muesli made with just oats, nuts and dried fruit. Likewise the Hazelnut, Fig and Cardamon Granola provides a fibre rich muesli base.
Also worth a high mention is the Activated Caramelised Buckinis and the regular Activated Buckinis. These are a favourite to add to grain free or paleo mixes to increase the complex carbohydrates while also adding some serious crunch. The caramelised versions are sweetened with agave syrup, mesquite and maca powder.
Nutrition: The Organic Muesli from Source Bulk Foods is a great source of complex carbohydrates while being very low in sugars. Likewise the Hazelnut, Fig and Cardamon Granola being oat based also provides great fibre. The Activated Buckinis are naturally gluten free and also a good option for those looking for IBS or SIBO friendly options. Buckinis provide a high amount of complex carbohydrates and around 5g protein per serve (50g serve).
Serving recommendations: Top with seasonal fruit and increase protein content of Muesli by adding yoghurt or stirring some protein powder through before adding milk of choice. Buckinis are best mixed with other muesli mixes or work well on top of smoothie bowls. They can also be blended into smoothies.
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Bask & Co
Bask & Co make granola and porridge mixes that definitely warrant a mention here. Bask & Co are gluten free and their granola such as Almond & Coconut Gluten Free Granola is made overall on a base of nuts, dried fruit, coconut, coconut oil and rice malt syrup in a similar fashion to Farmer Jo grain free blends.
In my opinion Bask & Co’s stand out product is their Gluten Free Porridge. There are limited gluten free grain mixes on the market that can be used to make porridge or even used as a bircher muesli base that taste good. Bask & Co Gluten Free Porridge is made with a mix of rolled rice and quinoa flakes (ensuring a carb base) with added almonds, coconut sugar and cinnamon.
Nutrition: Like Farmer Jo’s the Bask & Co Granola range is a higher source of fat than carbohydrates as a base. It is not naturally as high in protein per serve as Farmer Jo’s (approx 2g per 50g serve). Its grain free base may suit those needing a lower carbohydrate intake but may not be as suitable for IBS and SIBO given the dates in the mix.
The porridge delivers loads of complex carbohydrates with minimal sugar. A 50g serve provides around 2g each of protein and fat so this leaves lots of room to beef this porridge base up with toppings.
Serving recommendations: Top all with seasonal fruit and increase protein content of Granola by adding yoghurt or stirring some protein powder through before adding milk of choice. Increase protein of Porridge by stirring in protein powder or collagen as it cooks. Lovely topped with stewed fruit and nut butter.
Brookfarm
I personally remember when Brookfarm first started and was on the market. We used to provide sample size bags in our gift bags for JCN Clinic events. Today Brookfarm has grown into quite the juggernaut with a wide range of gluten free muesli’s, granola, bars, porridges and even cold pressed macadamia nut oil.
Brookfarm muesli provides a variety of options for gluten free and regular muesli. Non gluten free muesli such as Natural Muesli Macadamia, Apple & Apricot is made on a mixed base of oats and barley with added dried fruits (not sulphur free if this is important to you), seeds, macadamia nuts of course and wheatgerm.
Gluten free muesli such as the classic Gluten Free Muesli Macadamia Cranberry is made with carbohydrate base of buckwheat and rice. The buckwheat and rice are mixed with the macadamia nuts, seeds, dried fruits and a small amount of amaranth and quinoa.
Nutrition: Similar to The Source Bulk Foods Brookfarm muesli provides more of a significant complex carbohydrate base. Both regular muesli and the gluten free version provide an ample amount of carbohydrates with about 5g protein per 50g serving size. Due to the added macadamia nuts these muesli’s are higher in fat than the Source Bulk Foods option (however keep in mind these fats are not saturated fats).
Serving recommendations: Top all with seasonal fruit and increase protein content of all muesli’s by adding yoghurt or stirring some protein powder through before adding milk of choice.
Number #1 choice as rated by Carissa Mason, Roshelle Colegrove, Eloise Hyne, Alexa Tran and Mickayla Hosking
How To Read Muesli Boxes For Sugar Content
Sugar comes in many names besides ‘sugar’ itself. Not all sugar is ‘bad’, even regular sugar as part of a balanced wholefood diet is not detrimental to most. However, understanding how much sugar in a muesli or cereal per serve is a very helpful tool.
The best way to check the sugar content can be to look at the ingredients list. Ingredients are listed from highest content to lowest content so if the first or second ingredient is sugar (or rice malt syrup, honey, dates) then this is the dominant ingredient in the product.
You can also look at the nutritional panel. Serving sizes vary from 30g – 50g but all products have a 100g listing. You can compare products using the 100g listing from box to box. We usually recommend aiming for under 5g per serve and then adding fresh fruit for additional fibre rich natural sugars on serving.
Need personalised nutrition advice catered to your needs?
If you are after personalised nutrition advice and dietary planning individualised to your health and dietary needs then contact us at The JCN Clinic with your enquiry. We are always happy to answer any questions you have!
Food For Health Liver Cleansing Muesli
I’ve been prescribing this muesli since I started out as a clinical nutritionist, so lets just say it has been around for some time. The Food For Health Liver Cleansing Muesli contains a mix of rolled oats, almonds psyllium, puffed millet and even slippery elm. The oats base means this muesli is not gluten free but it does provide a wheat free muesli.
The rest of the Food For Health range does not come up to scratch in the way the Liver Cleansing Muesli does. They do offer gluten free versions but they are a lot higher in added sugars than some of the other gluten free muesli options mentioned here.
The Digestive Restore Muesli is a newer muesli to the range and is also a good option similar to the Liver Cleansing, however does contain wheat.
Nutrition: Liver Cleansing Muesli and Digestive Restore Muesli are very high in fibre and extremely low in sugars. They in fact contain no added sugars or dried fruits. They both also contain around 6.5 – 7g protein per 50g serve.
Serving recommendations: This muesli can really need a helping hand with flavour given it has no sweetness. Top with seasonal fruit and increase protein content of muesli’s by adding yoghurt or stirring some protein powder through before adding milk of choice.
Good Mix Blend 11
The Good Mix Blend 11 is a low carbohydrate, gluten free and low FODMAP muesli option. The muesli is made with a mix of seeds, nuts, buckwheat, coconut, puffed amaranth and millet and sweetened with goji berries and cacao nibs. Blend 11 can also be soaked overnight to make a bircher type muesli.
Even though Blend 11 is advertised as IBS friendly, some of the fibres in Blend 11 may not be suitable for SIBO, so speak to your practitioner before using.
Nutrition: Blend 11 is high in fibre and rich in minerals. This muesli also naturally provides a high amount of protein for a muesli with 10g per 50g serve. Due to the high seed, nut and coconut content this muesli is higher in fats and as mentioned, quite low in carbohydrates.
Serving recommendations: Top with seasonal fruit and increase protein content of muesli’s by adding yoghurt or stirring some protein powder through before adding milk of choice. Can also be soaked overnight and made into a bircher.
Number #1 choice as rated by Christine Smith
Kapai Puku Gut Health Original Seed Mix
Despite the name of the Kapai Puku Gut Health Original Seed Mix, it can absolutely be used as a muesli. I have been advising clients towards this product for many years. Gut Health Original Seed Mix is made with a mix of buckwheat, millet, mixed seeds, raisons and also has a little added mushroom powder (lions mane). Its formulation is quite similar to the Blend 11 and it is naturally gluten free and nut free.
Like Blend 11 Gut Health Original Seed Mix by Kapai Puku is also suitable for low FODMAP and may be tolerated by those with SIBO as it does have a lower content of some ingredients that can aggravate this condition.
Nutrition: Gut Health Original Seed Mix is high in fibre and provides more complex carbs that the aforementioned Blend 11 if this is what you are after. This muesli also naturally provides a high amount of protein for a muesli with 8.5g per 50g serve.
Serving recommendations: Top with seasonal fruit and increase protein content of muesli’s by adding yoghurt or stirring some protein powder through before adding milk of choice. Can also be soaked overnight and made into a bircher.
Number #1 choice as rated by Jessica Cox
Jordans Low Sugar Granola Almond & Hazelnut
The stand out in the Jordans range is this Low Sugar Granola Almond & Hazelnut. This granola (definitely a muesli also) is made with a mix of oats and barley flakes so it is not gluten free. It is however a wheat free option. This muesli also contains chicory fibre, a mix of nuts and seeds, sunflower oil, coconut and natural flavour.
Given we can’t vouch for the quality of the sunflower oil used we would not rate it as high as the other muesli’s mentioned here, but it is a stand out amongst the sea of subpar supermarket options.
Nutrition: Jordans Low Sugar Granola is absolutely low in sugar as the name promises. In saying this it is not on par with The Liver Cleansing Muesli and the Gut Health Original Seed Blend. A 50g serve of this muesli provides both 8g protein and fats, with a stronger complex carbohydrate intake of around 25g per 50g serve.
Serving recommendations: Top with seasonal fruit and increase protein content of muesli’s by adding yoghurt or stirring some protein powder through before adding milk of choice.
Carman’s Original Fruit Free Muesli
Out of the Carman’s muesli range the Carman’s Original Fruit Free Muesli really is the stand out. Most of the other muesli’s in the range are quite high in sugar where as the original muesli was made with minimal ingredients and sweetened with golden syrup.
Carman’s fruit free is a mix of rolled oats, nuts, seeds, cinnamon, golden syrup and sunflower oil.
Like the Jordan’s muesli, the sunflower oil which may not be the best quality of oils for the brand to use. Again, in comparison to other supermarket muesli’s this muesli is still a stand out.
Nutrition: Carman’s muesli is a rich source of fibre and low in sugar. It is naturally wheat free and contains just over 6g protein per 50g serve. Carman’s is also rich in complex carbohydrates.
Serving recommendations: Top with seasonal fruit and increase protein content of muesli’s by adding yoghurt or stirring some protein powder through before adding milk of choice.
I hope you have found this list of the best healthy muesli to buy ranked by clinical nutritionists at The JCN Clinic helpful. As nutritionists & naturopaths who work heavily with gut health issues we tend to use a lot of low sugar, fibre diverse muesli’s with our clients. Clinical experience has shown us at JCN that no one size fits all, as always is the case with diet. Certain people do well on all of these muesli’s with no noted issues whilst others have to be really careful with which ones they use. At The JCN Clinic our role is to help you figure out which foods will suit you alongside a comprehensive dietary plan. With so many choices on the market this can often be a sigh of relief for our clients!
If you have a muesli that you swear by that suits your health needs and possibly your gut issues, I’d love to hear from you below in the comments section. We are always eager to hear what everyone else is using and what you find works best for you.
Jessica Cox is a qualified practicing Nutritionist with a Bachelor Health Science (Nutrition) and over 15 years of clinical experience. She is the founder and director JCN Clinic, published author and established recipe developer. Jessica is well respected within health and wellness space for her no fad approach and use of evidence-based nutrition.
