5 Low FODMAP Snacks for a Happy Tummy
If you're one of the one in five who are sensitive to FODMAPs, the quest for tasty,
tummy-friendly snacks can be a real challenge. But don't worry, we're here to make your life a whole lot easier with 5 dietitian-approved low FODMAP options!
1.Fodbods
Ever heard of Fodbods? If not, you're in for a treat (literally). Their yummy gluten-free snacks are packed full of natural, plant-based goodness and best of all, they're certified low FODMAP, so you can munch away with no tummy aches or bloating! From Lemon and Coconut and Banana and Peanut to Lamington and Mint Chocolate, there’s a flavour combination for everyone!
2. Lactose-Free Yoghurt
Regular dairy yogurt contains lactose (which is high FODMAP) but that doesn't mean you
have to cut it out! Yoghurt is a great source of protein and calcium, and thankfully, there are plenty of lactose-free options to keep your tummy nice and happy. For a complete snack, we recommend adding your favourite low-FODMAP fruit (see below) or seeds for that extra fibre and crunch.
3. Fruit
Fruit is highly nutritious, delicious, and convenient. Unfortunately, a lot of fruits are high
FODMAP so you just have to be a little mindful of what you pick. Sugar bananas,
blueberries, dragonfruit, kiwi fruit and papaya will all keep your tummy nice and happy.
Popcorn
Sometimes, the best snacks are the simplest ones. Popcorn is a gluten-free whole grain that is low-FODMAP and high in fibre (which not only promotes digestive health but reduces the risk of many diseases and keeps us feeling fuller for longer). It's light and airy, and makes the perfect movie night companion!
Rice Cakes with your Favourite Low FODMAP Toppings
Rice cakes are like blank canvases waiting for your creativity to strike. They’re a low-calorie alternative to bread or crackers and are super convenient and versatile. Spread a dollop of peanut butter or top with tuna, cheese and tomato. The opportunities are endless!
Whether you're craving a sweet treat, a savoury snack, or something in between, these
options are sure to keep your tummy and taste buds content. So go ahead and munch away, knowing that your belly will thank you for these low FODMAP delights.
Want to learn how to improve your gut health?
If you are interested in learning about what to eat to reduce bloating or have IBS and want to learn what nutritious foods help minimise your symptoms contact our nutrition team or sign up for our gut health and nutrition meal guides and courses.
Written by Fodbods Accredited Practicing Dietitian Eloise Turner
The Health Nutritionist team received a free sample of fodbods to taste and try for our gut health clients before posting this article.