Go-To Low-FODMAP Snacks
When following a low FODMAP diet, finding appropriate, healthy snacks can be a challenge. What are our Go-to-low-FODMAPs snacks? And why would we want to snack?
Snacks can help to fuel us for exercise, keep us satisfied between meals, help us to meet our nutritional requirements, prevent overeating and regulate our blood sugar level. For a snack to achieve this, it is important to make a good choice, consisting of an appropriate portion, protein and complex carbohydrate. When you’re eating low-FODMAPs, making this choice can seem a little more daunting than usual.
Having easy and nutritious snack ideas and planning ahead will help to keep you on track with healthy eating and feeling full, satisfied and energised while eating a low-FODMAPs diet.
The following is a handy list of healthy and balanced snacks you may like to incorporate for morning/afternoon tea or supper! Included are links to a few low-FODMAP recipes, plus, scroll down for a recipe for a delicious roasted eggplant dip, great with low-FODMAPs crackers or veggie sticks.
1/ A serve of low-FODMAPs fruit. For example:
- 20 blueberries or 10 raspberries
- 2 peeled kiwi-fruit
- 2 small mandarins
- 1 x orange
- 1C pineapple
Pair this with…
2/ Lactose-free yoghurt (150-200g).
3/ Nuts and seeds. For example:
- 10 almonds
- 1T flaxseeds
- 10 hazelnuts
- 32 peanuts
- 2T chia
- 10 walnut halves
4/ FODMAP friendly vegetable sticks. For example:
- 12 green beans
- Sliced capsicum
- 1/4 stalk celery
- 1T peanut butter
- 4T cottage cheese
- Our beetroot dip, hummus, roast pumpkin and walnut dip, or cobless spinach dip.
6/ Edamame beans (1C).
- Eat plain or toss w/ herbs and spices. E.g. a little olive oil, a pinch of salt and paprika or harissa. Roast for 10 min if desired.
7/ Tinned salmon or tuna.
- Plain rice or corn cakes, and a light scrape of avocado if desired.
- Easy, high-fibre and cheap! Avoid lashings of butter and salt. Mix in some nuts and seeds.
9/ Slice low-FODMAPs toast.
- Bruschetta – 4 cherry tomatoes, squeeze lemon, coriander
- 1T peanut butter
10/ Mini vege frittata’s.
- One of my all time favourite snacks! Make mini frittata’s in muffin tins using 5-6 eggs, 1/2C lactose-free milk, low-FODMAP veg (try spinach, tomatoes, olives, capsicum & cheese) and salt and pepper. Bake @180C for 20-25 mins.
11/ Cheddar cheese, tomatoes and rice/corn crackers.
12/ Roasted chickpeas (1/4 C).
- Toss w/ oil, herbs and spices. Roast for ~35-45min at 200 degrees C until starting to brown. Move around halfway to cook evenly. Leave to cool, best served immediately.
- Spice ideas:
- 1 T garlic infused olive oil, 1 tsp paprika, 1 tsp oregano
- 1 T garlic infused olive oil, 1 tsp rosemary, zest of 1 lemon
13/ Low-FODMAPs muesli bars. For example:
- 1 x Carmen’s fruit-free or Super Berry Muesli
- Better yet – MYO like these from MONASH website.
14/ Boiled eggs (1-2).
- 1 x serve low-fodmap fruit
15/ Fruit/vege smoothie. For example:
- 1 cup low-FODMAP milk + small handful ice (just to cool it down) and 1/3 banana + 1/8 avocado + 30g blueberries + 1/2 tablespoon peanut butter + tsp LSA.
Roast eggplant dip recipe!
- 1 medium eggplant
- Juice of 1/2 lemon
- 1T tahini
- 1T for roasting + 1T additional garlic infused olive oil
- 1/4 tsp cumin
- 1/4 tsp paprika
- Finely chopped parsley, coriander or shallots (~1/2 bunch) – your choice!
1/ Dice eggplant, place on baking tray, drizzle w/ 1T olive oil and roast @ 180C for ~1/2 hr until soft.
2/ Blitz eggplant in food processer or high powered blender w/ all other ingredients and you’re done!
Chloe McLeod is an Accredited Practising Dietitian who is passionate about motivating and helping others to live the best lives they can.
She was inspired to create The FODMAP Challenge to help individuals determine the triggers of their Irritable Bowel Syndrome (IBS) after recognising just how many people needed better support through this process.
With a Bachelor of Nutrition and Dietetics at Flinders University and a Masters of Public Health at the University of Sydney, Chloe loves seeing the improvement in each individual’s quality of life once they are able to make better decisions about their food choices.