These potentially harmful fermentable carbs are found in many foods. Some of those foods contain one type of these carbs, while others have several of them.
Oligosaccharides can be found in wheat, rye, legumes, and certain fruits and vegetables. Disaccharides are in milk, soft cheese, yogurt, and other dairy products, as lactose is the main carb. Monosaccharides are found in many fruits and sweeteners (honey, agave nectar, as fructose is the main carb. Lastly, polyols are included in various fruits (including blackberries and lychee), vegetables, and low-calorie sweeteners. You can find the complete low FODMAP food list here.
Fermentable carbs found in these foods can aggravate digestive symptoms in sensitive people. As such, sensitive people should follow a low FODMAP diet, which restricts high-FODMAP foods.
While the average person wouldn’t benefit from following a low FODMAP diet (in fact, it could do more harm than good), numerous studies have shown that people struggling with IBS (irritable bowel syndrome) and have ongoing gut symptoms would. Some studies also suggest that a low FODMAP diet is advantageous for people with diverticulitis and exercise-induced digestive problems, however, those studies are inconclusive.
As many incredibly healthy and popular foods contain fermentable carbs, following a low FODMAP diet is rather challenging. In fact, probably most of the dishes you are familiar with contain high-FODMAP foods. Therefore, adopting a low FODMAP diet requires us to get familiar with some other dishes and to adjust our menus. Luckily, we have found numerous delicious gourmet recipes that won’t make you feel like you are on a restrictive diet, but in a five-star restaurant instead. Recently, we have explored the best low FODMAP dinner recipes, in this article, on the other hand, we will discover the best low FODMAP snacks.
Sweet Low FODMAP Snacks
Chocolate Coconut Energy Bites
If you are looking for a sweet yet healthy low FODMAP snack, look no further. Chocolate coconut energy bites are vegetarian, gluten-free, budget-friendly, and suitable for people with IBS and other gut issues, as they only contain low FODMAP ingredients. The list of ingredients includes puffed rice, coconut, peanut butter, chia seeds, dark chocolate, maple syrup, vanilla extract, and salt.
The snack is packed with omega-3 fatty acids, fiber, antioxidants, as well as plenty of vitamins and minerals. Even though these energy bites are considered an excellent low FODMAP snack, make sure to limit your serving to 2 balls.
Click here to see the full recipe.
Hot Cross Bun Muffins
This tasty, lightly sweet snack with a delicate crumb takes all of your favorite Easter flavors and turns them into a delicious muffin. It contains dried cranberries, raisins, gluten-free all-purpose flour, cinnamon, ground nutmeg, low FODMAP milk (you can opt for lactose-free cow’s milk, almond milk, rice milk, hemp milk, oat milk, coconut milk, macadamia milk, or quinoa milk), fresh lemon juice, olive oil, eggs, and caster sugar.
As dried fruits, including raisins and dried cranberries, are not your typical low FODMAP foods, make sure to only eat 1 muffin every 4 hours.
Click here to see the full recipe.
No-Bake Low FODMAP Peanut Butter Brownie Bites
These no-bake low FODMAP peanut butter brownie bites are easy to make, packed with healthy nutrients, and exceptionally delicious, as such they are the perfect low FODMAP snack that will satisfy your sweet tooth without aggravating digestive symptoms. The recipe uses rolled oats, peanut butter (opt for the unsweetened version), chia seeds, cocoa powder, chocolate chips, maple syrup, and a dash of salt. Rolled oats are considered a low FODMAP food in servings up to 52 grams. Peanut butter is low FODMAP in servings up to 32 grams. Cocoa powder and chia seeds are also fine in small servings. When it comes to chocolate chips, make sure to opt for low FODMAP certified ones.
Click here to see the full recipe.
ANZAC Biscuits
There is no afternoon tea without tasty biscuits. And while most biscuits contain many high-FODMAP foods, we have found cookies so low in FODMAPs that they are suitable for people struggling with IBS and other gut problems. While the regular recipe contains oat, this one has rice flakes instead – an ingredient that is both gluten-free and low in FODMAP carbs. Other ingredients include omega-3 fatty acid-rich chia seeds, a dairy-free spread, gluten-free all-purpose flour, coconut, pumpkin seeds, white sugar, and golden syrup.
In large amounts, golden syrup is not considered a low FODMAP food. However, taking up to 1 teaspoon is quite alright. As such, only eat 2 cookies per serving.
Click here to see the full recipe.
Low FODMAP Carrot Cake Energy Balls
Carrot cake energy balls are both nutritious, delicious, and very popular online. Yet most carrot cake energy ball recipes contain numerous high-FODMAP foods. Luckily, there are genius minds that figured out how to make this beloved snack using low FODMAP ingredients so that even people with digestive issues can enjoy them. This particular recipe uses carrots, walnuts, peanut butter, rolled oats, flaxseeds, and maple syrup. Simple pulse all of the ingredients together in a food processor, form the balls from the mixture and put them in the fridge or freezer to serve later.
All of the ingredients are considered low FODMAP. Nevertheless, to stay on the safe side, make sure not to eat more than two energy balls at a time.
Click here to see the full recipe.
Low FODMAP Dark Chocolate & Cranberry Muesli Bars
If you are a real foodie, you will love these muesli bars! They are crunchy on the outside, chewy on the inside, and contain all of your favorite sweet ingredients, including dark chocolate. Other healthy and yummy ingredients include gluten-free weetbix, gluten-free all-purpose flour, coconut, dried cranberries, eggs or chia seed eggs for a vegan option, and both maple and golden syrup.
The ingredients are considered low FODMAP foods. However, to stay within the low FODMAP zone, make sure to divide the recipe into the recommended number of servings.
Click here to see the full recipe.
Low FODMAP Banana Bread
You will be pleased to hear that even your favorite breakfast choice, such as banana bread, can be prepared using low FODMAP foods. The recipe is simple, the ingredients are healthy, and the result is delicious. The ingredients include eggs, bananas, gluten-free all-purpose flour, dairy-free spread, lemon juice, and a number of savory spices.
Make sure to eat it warm, as warm banana bread is even more flavorful. However, do not exceed the recommended quantity, otherwise, you may exceed the recommended quantity of FODMAPs.
Click here to see the full recipe.
Salty Low FODMAP Snacks
5 Minute Low FODMAP Beettroot Dip
A dip is such a practical and versatile snack. However, many dips contain high-FODMAP foods. This one, on the other hand, is a great option. When you see it, you will love the color. When you try it, you will love the taste. Plus, it is healthy, nutritious, and low in FODMAPs, which makes it a great choice for people with IBS and other digestive issues. Its ingredients include canned beetroot (a low FODMAP food), lemon juice, coconut yogurt, cumin, mint, coriander, and fennel, which gives it a yummy Middle Eastern taste.
All the ingredients in the recommended serving size are within low FODMAP guidelines. Make sure to take no more than 2 to 3 tablespoons of the dip per serving.
Click here to see the full recipe.
Low FODMAP Snack Mix
Do you love salty snacks but can’t have most of them as they tend to be high in FODMAPs? You are not alone! Luckily, there is a way to create your own mixture of salty snacks that won’t irritate your digestion or cause any of the painful symptoms that most other salty snacks cause. This low FODMAP snack mix includes toasted oats, shredded cereal, low FODMAP pretzel sticks, low FODMAP corn chips, salted peanuts, butter, brown sugar, chili powder, cayenne pepper, and salt.
The recommended low FODMAP serving is 1 cup per sitting.
Click here to see the full recipe.
Low FODMAP Red Pepper and Walnut Dip
Here we have another delicious Middle Eastern dip that will blow your mind. You can either serve it with your favorite low FODMAP veggies or with the low FODMAP snack mix in the previous recipe. The dip features roasted red bell peppers, which are FODMAP-free vegetables, walnuts, lemon juice, garlic-infused oil, and ground cumin. It is FODMAP-approved, healthy, and tasty!
While red bell peppers are a FODMAP-free food, they contain capsaicin, which is a non-FODMAP trigger for those who seem to be sensitive to spicy food. A low FODMAP serving on walnuts is 30 grams. And garlic-infused oil is a great way to add a bit of garlic flavor to your dish, as garlic itself is high in FODMAPs.
Click here to see the full recipe.
Cheesy Zucchini & Carrot Slice
Not only is this snack dairy-free, gluten-free, and overall healthy, it is also incredibly savory. The healthy ingredients include zucchinis, carrots, eggs, green onions, gluten-free all-purpose flout, vegan cheese, and many tasty spices and herbs. As zucchinis are not considered an ‘eat freely’ vegetable on the low FODMAP diet and require a certain degree of portion control, make sure to limit your zucchini intake to 65g or 2.3 oz, which is the low FODMAP serving size.
This dish can be used as a snack. However, if you add a garden salad with a tasty dressing on the side, it can also count as a light lunch.
Click here to see the full recipe.
Low FODMAP Falafel
Finding tasty low FODMAP recipes is pretty challenging and finding great recipes that are both low FODMAP and vegan is that much harder. Still, there are quite a few delicious recipes that check both boxes, including these amazing low FODMAP falafels. They are crunchy on the outside, soft on the inside, and every foodie’s dream. The ingredients include carrots, canned chickpeas, leek, brown rice, gluten-free all-purpose flour, parsley, garlic-infused oil, paprika, cumin, and spices.
Canned chickpeas are considered a low FODMAP food in servings of a quarter cup. Make sure to rinse them well before eating and stick to the recommended quantity.
Click here to see the full recipe.
Low FODMAP Zucchini Pizza Bites
Following a strict restrictive diet that eliminates so many of your favorite dishes is hard. And while an adult may at least understand why he or she is avoiding tasty foods, a child will find it even harder to understand. Fortunately, with a bit of creativity and imagination, even dishes like pizza can be made with low FODMAP ingredients. These tasty zucchini pizza bites come with all the wonderful flavors of a regular pizza but without any of the unpleasant side effects. The ingredients include zucchinis, mozzarella cheese, tomato grapes, marinara sauce, Italian seasoning, and spices.
The recipe will give you 4 servings and 1 serving is considered a low FODMAP dish.
Click here to see the full recipe.
Low FODMAP Cheesy Pork Taco Dip
Dips are great for game nights and other social gatherings. But it’s often hard to find one that will be a hit among all guests, especially if they have any food sensitivities. Well, this cheesy pork taco dip will surely be the star of the night. The recipe is simple, healthy, and absolutely delicious. The dip contains lean pork mince, FODMAPPED slow-roasted vegetable simmer sauce, red capsicum, green onions, and a long list of healthy herbs and spices with lots of antioxidants and few FODMAPs. The cheese sauce is made of a dairy-free spread, gluten-free all-purpose flour, a low FODMAP milk, and Cheddar or Colby cheese.
To stay within the low FODMAP guidelines, make sure to follow the recommended servings.
Click here to see the full recipe.
Low FODMAP Deviled Eggs
Deviled eggs are a classic appetizer. They look good, taste good, and these particular ones are healthy and suitable for people on a low FODMAP diet. The recipe contains hard-boiled eggs, mayonnaise, Dijon mustard, cayenne pepper, paprika, chive, a dash of salt, and pepper.
Eggs, as well as the other ingredients, are low in FODMAP carbs, however, to stay on the safe side, follow the recommended serving.
Click here to see the full recipe.
Bon Appétit!
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