Low FODMAP snacking: rice cake, salmon and capers

Low FODMAP snacking can be boring. There are only so many carrots and cucumbers I’m willing to eat in this lifetime, and all my favourite flavours of potato chips contain garlic and onion. What’s a girl to do if not invent a whole new Kilimanjaro of healthy (or not… come on, everyone’s gotta live) low FODMAP snacks!

If you’ve been reading this blog for a while, then you probably figured out by now that I’m an organisation freak. In addition to being a desired trait in a scientist, this also means that the snacks will be divided into groups or arbitrary denomination. Some of them are obvious, some of them (hopefully) not, and some of them may seem weird – I have strange preferences (pancakes with Cheddar and Nutella, anybody?) In any case, it may be useful to have all options grouped under one roof. As a rule, I try to not have two snacks from the same group on any given day and do try to make one of them veg/fruit, and the other one more substantial. So for example, if I have fruit as a mid-morning snack, then I’ll go either for protein or a rice cake with spread for the afternoon one; and vice-versa, if I have cheese or a rice cake with jam in the morning, then I’ll be eating vegetables in the afternoon. Also, I often mix-and-match for more substantial snacking – e.g. boiled eggs and veggies, or home-made bread with cheese and strawberry jam (don’t knock it till you’ve tried it!).

Many of the below snacks are SCD legal/low carb, or can be made so if you omit the carbohydrate ingredient (e.g. you can eat some of the spreads listed in group 4 with crudites, almond thins and such). Also, most of them should be quick to prepare; while I’d love to snack on bran muffins, mini-quiches and salmon fritters, there’s just not enough time in my life to cook so much.

I’m not including ready-made snacks you can buy at the store, as these are listed in my ‘Grocery shopping‘ section – so check there, too. Also, I’m purposefully not including any treats… I’m planning a separate post about that once I’ve collected enough ideas. Feel free to add your own ideas in the comments section!

Word of caution: if you have SIBO, you most likely know by now that you should not snack. Unless your doctor tells you otherwise, of course.

Carrots and zucchini: low FODMAP snacking

1. Veggies.

Depending on what your inner pipes like, you may want to go raw or cooked. For raw, we have:

  • chopped or sliced carrots, cucumbers, peppers or zucchini
  • snow peas (less than 5 pods)
  • sugar snap peas (less than 10 pods)
  • tomatoes (whole, eat them like an apple or cut up) – avoid cherry tomatoes – if you’re adventurous, try adding some sugar
  • avocado (less than 1/4) – you can make it into guacamole and spread on rice cakes, rice crackers, low FODMAP bread, or use them as a dip for potato chips or tortilla chips
  • lightly salted butter lettuce leaves – this may be my oddity, I suffer from frequent dizziness and my doctor told me to eat more salt (!); she suggested potato chips, but given the low FODMAP limitation on anything that’s not plain or ready salted, I went for lettuce instead
  • dill pickles – usually, they are free of onion and garlic, but double-check
  • olives – plain or stuffed, just be absolutely certain there’s nothing in them that will make you wish you could get all your nutrition through an IV!

And for cooked:

  • steamed zucchini, green beans or carrots if you have access to a microwave
  • Almond Aubergine Melt (this can be eaten at room temperature, too!)
  • French fries baked with a little oil
  • Celeriac fries – make them like you would french fries, but use more oil and add some herbs (basil, thyme and oregano work well)
  • baked plantain slices (I know, plantain is really a fruit, and so are tomato and avocado… but they don’t taste like fruit! Impostors!)
  • carrot mousse with ginger and yogurt – cook carrots till soft, blend them with a pinch of salt, pepper and ginger (or a little grated ginger root) till fluffy, chill in the fridge and mix in approx. 1 tablespoon of low-FODMAP yogurt for each 1/4 cup of carrots
  • Orange Glazed Carrots

2. To go with veggies (especially raw), you may want some dips:

  • Low FODMAP Pesto
  • Sweet Mango Chutney – mango is a high FODMAP fruit and raisins can be problematic, but with the tiny portion size you’ll be having (maybe 1-2 teaspoons), you should be fine; start small if you’re not sure
  • olive oil with balsamic vinegar – use good quality ones for this to be tasty… I am partial to carrots with this combination
  • balsamic glaze (that thick, syrupy stuff) – keep the portion size small to limit fructose and watch out for illegal ingredients!
  • low FODMAP plain yogurt with any combination of salt, pepper, dill, chives, parsley, cilantro, ginger, lemongrass powder
  • tahini paste
  • nut butter
  • sunflower seed butter (you can make it yourself by griding sunflower seeds in a powerful food processor with 1 teaspoon of neutral-tasting oil and an optional pinch of salt)
  • pumpkin seed butter – see note on sunflower butter
  • Thai peanut sauce
  • low FODMAP cream cheese with herbs and spices
  • Smoky Aubergine Dip – the version with peanut butter is more FODMAP friendly

Low FODMAP snacking: citrus fruit

3. Fruit – in many shapes. I prefer it fresh, but even in California, the majority of the allowed fruits are either impossible to find, or very expensive. Below, I’m listing all low FODMAP fruits, but in reality, I stick to oranges, bananas, kiwi and tangerines in winter, and berries and bananas in summer.

  • The full fresh fruit list: bananas, blueberries, cantaloupe, durian, grapefruit (I think the portion size is 1/2 medium), grapes (one handful), honeydew melon, kiwi (2 small), mandarin oranges (2 small), oranges (1 medium), passion fruit, paw paw, pineapple, raspberries, star fruit, strawberries, tangelos, tangerines; where I’m not listing portion size, use as much as would fit into a medium orange

TIP: for a more substantial snack, dip fruit pieces in low FODMAP yogurt

  • Home-made ice lollies made from  cooked and blended honeydew melon (slice it up without the seeds, cook for 5 minutes with 1/2 cup water, blend, cool and pour into molds); blended raspberries with low FODMAP yogurt; orange juice; coconut milk with stevia
  • Jello made with plain gelatin and: orange juice, tangerine juice, pineapple juice, blended melon diluted with water (add 1 1/2 cups of water to one melon, sweeten with stevia if desired)

TIP: Make jello in small Tupperware or similar containers with lids (1/2 cup) for a take-along dessert.

  • Coconut-banana crème
  • A drink of half-cup low fat coconut milk, and half-cup of allowed juice – orange, tangerine and pineapple work well
  • Smoothies

Low FODMAP snacking: hazelnuts

4. Spreads – to be put on rice cakes, crackers, or any other low FODMAP bread simile you get your hands on:

  • good, old butter
  • cranberry sauce
  • low FODMAP jam (blueberry, strawberry, raspberry, boysenberry)

TIP: you can make your own jam from fruit, xanthan gum and stevia to decrease the sugar content; see here for an example recipe.

  • orange marmalade
  • lime curd
  • lemon curd
  • nut butters (peanut, almond, pecan; or other flavours if you want to make them at home) – this may be difficult do digest, I cannot have more than 1-2 teaspoons
  • Roasted Red Pepper and Olive Pâté
  • Alaskan Pink salmon Paprikash
  • vegan cream cheese (in the US, the Trader Joe’s variety is low FODMAP) – mix in salt/pepper, seeds, chopped nuts or herbs to make ‘flavoured’ cream cheese
  • Squashablanca – (almost) as good as Nutella
  • egg salad – finely chopped hard boiled eggs mixed with mayonnaise and black pepper
  • tahini paste (again, be careful with portion size)
  • Smoky Aubergine Dip
  • sunflower seed butter (see above in Dips)
  • pumpkin seed butter (see above in Dips)
  • maple syrup or pancake syrup (I may or may not have fallen in love with pancake syrup since I arrived to the States. Before I answer any questions about that, I’ll have to speak with my lawyer.)

5. Protein snacks – to be eaten on their own, or with a carbohydrate base (same as for spreads)

  • let’s start simple… glass of low-FODMAP milk (almond, rice, coconut or lactose-free dairy; plain, vanilla or chocolate – or mix in some flavourings!)
  • tofu cubes with balsamic glaze
  • tofu blended with a splash of low FODMAP milk, vanilla and sweetener of choice (I use stevia)
  • dry curd cottage cheese with raspberry or strawberry jam, or with brown sugar
  • baked seitan pieces with your dip of choice – I like soy sauce with a drop of sesame oil
  • low FODMAP nuts or seeds (walnuts, pecans, macadamia nuts, brazil nuts, hazelnuts, pine nuts, almonds, sunflower seeds, pumpkin seeds) – less than one small handful

TIP: try some dark chocolate-covered nuts if you can eat chocolate, three or four are usually enough to keep me full

  • hard boiled eggs – with mustard or mayonnaise if you so like, or just with salt and pepper
  • low FODMAP yogurt with fruit, seeds/nuts, spices (cinnamon, cardamom, vanilla, cloves, ginger), stevia or sugar; the one in the photo is on the savoury side, with only cardamom and pine nuts

TIP: consider investing in a yogurt maker, they are not very expensive (you can get one for ~30 USD) and you’ll be able to make yogurt from Lactaid – a lot cheaper, healthier and tastier than what you can buy in the store!

  • frittata pieces – can be eaten hot or cold
  • low FODMAP cheese – e.g. Cheddar, Stilton, Brie, Camembert, Parmesan, Pecorino, Scamorza, Gouda, Edam, or lactose-free cream cheese
  • smoked salmon, trout, mackerel, herring
  • Marinated Roast
  • parma ham – on its own, wrapped around thin cheese sticks or with vegg
  • any store-bought lunchmeat you can find that does not contain garlic, onion or other high FODMAP ingredients

Low FODMAP snacking: lactose free yogurt

6. Breads and other baked goods:

  • Avocado Bread
  • Kabocha Sweet-bread
  • Carrot and egg muffins (cook 5 small carrots, squeeze them between layers of paper towel till water stops coming out, mix them with 6 eggs and a pinch of cinnamon using an electric mixer till foam forms, pour into greased non-stick muffin tins and bake 15-20 minutes at 375 degrees Fahrenheit)
  • any other bread or crackers that are low FODMAP – e.g. spelt (sourdough), buckwheat or rice flour bread, rice crackers, almond thins
  • Cornbread
  • Strawberry Bread with Sweet Crumble Top
  • potato chips – make sure there’s no garlic and onion powder or other ingredients you’re extremely sensitive
  • corn tortilla chips – again, watch for additives

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When your love for onion rings, whipped cream latté and apple pie has to surrender in the face of a gastrointestinal war... when the world becomes a bleak place, full of chicken soup and carrots... do not despair! There's more than one sweet fish in the sea, and your culinary adventures have only just begun. I hereby present you Squashablanca, the land of plenty for people following a low-sugar version of the low FODMAP diet. Enjoy your food!

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