Low fodmap snacks are ideal for you if you grapple with IBS ( irritable bowel syndrome) or other gastrointestinal concerns like bloating, windiness, constipation, and diarrhea.
Low fodmap snacks are part of a low fodmap diet. Such a diet is exclusive of high fodmap food items initially. Fodmap is naturally present in some vegetables, fruits, flour, and other regular diet ingredients.
This type of menu helps relieve symptoms of IBS and other abdomen miseries. Having limited ingredients does not mean less nutrition or sacrificed taste. Low fodmap snacks are as tasty as your regular snacks.
Are Low Fodmap Snacks For Everyone?
A low fodmap snacks diet is not for everyone and, if you do not confront any symptom of gastrointestinal woes, it is a big ‘No’ for you.
The low fodmap diet consists of 3 steps
Step 1: Swap high fodmap food with a low fodmap diet. Followed from 6- 8 weeks
Step 2: Fodmap reintroduction to your diet in a planned manner. It is to monitor tolerance towards high fodmap. Followed 8-14 weeks
Step 3: Personalisation of Fodmap in this step high, fodmap foods that the body can tolerate becomes part of the diet.
Practice a low fodmap diet after asking a dietitian. And if you are looking for low fodmap snacks, this means you must be on stage 1. Here we bring six yummy snacks with minimum prep time and also fit in your limiting menu.
Low Fodmap Snacks
1. Carrot Fritters
Carrot is a yummy and fodmap-free veggie. It is rich in antioxidants and hence its nutritional value made it to low fodmap snacks list . Carrot fritters are just perfect for evening snacking. Below is the recipe you can try.
Preparation and cooking time: 30 minutes
- Carrots -6 medium-sized grated
- Spring onion- 1/4 cups
- Coriander seeds -1 tsp
- Cumin seeds- 1 tsp
- Chopped coriander -1/2 cup
- Whisked eggs- 2
- Flour-1/2 cup
- Sea salt – 1/2 tbsp
- Extra virgin oil – 2 tbs
1.Mix carrots spring onions, spices, flour, whisked eggs, and salt. Whisk properly and mix all ingredients.
2. Make small and equal-sized balls of batter. Now heat 1 tbsp olive oil in a flat pan. Now gently press these balls between your palms to make patties. Carefully put these patties in the pan. Fry these until they appear golden brown.
3. Place these fritters on an absorbing paper to remove extra oil.
4. You can fry the remaining patties.
5. Once all fritters are ready, you can serve these with a low fodmap dip.
2.Muesli Energy Bar With Sesame And Pumpkin Seeds
Energy bars are ideal for you to keep going. These homemade bars save you from checking the long ingredients list to find fodmap friendly energy bar. Here is a recipe to make your energy bars and keep them in a jar to enjoy later.
Preparation and cooking time:35-40 minutes
- Rolled oats-1 cup
- Pumpkin seeds-1/2 cup
- Sesame seeds-1/2 cup
- Ground cinnamon-1 tsp
- Rice malt syrup-1/2 cup
- Olive oil spread
- Take a small saucepan, put olive oil spread let it melt. Add cinnamon and rice malt syrup to the melted olive oil spread.
- Take another pan and roast the remaining dry ingredients ( oats, pumpkin seeds, sesame seeds) on low flame for approx five to ten minutes.
- Next is to add this dry mixture to the melted olive spread and rice malt syrup. Mix dry ingredients and syrup together.
- Take the mixture out in flatware and press it into a thin layer. Now you can cut the bars of your desired length or shape. Freeze them for ten to twenty minutes, enjoy these crunchy, healthy muesli bars.
3.Almond And Blueberry Muffins
We bring you the perfect muffin recipe that will accommodate the fodmap list. Check its recipe below.
Preparation and cooking time: 50 – 55 minutes
Ingredients Required :
- Gluten-free flour- 2 cups
- Chopped almonds – 1/2 cup
- baking powder- 1 tsp
- Vanilla essence – 1 tsp
- Vegetable oil- 1/2 cup
- Soaked chia seeds -1 tbsp
- Castor sugar -1/2 cup
- Almond milk- 3/4 cup
- Blueberries – 3/4 cups
- Take a muffin mold and place paper cases. Set oven to 180° c /350°c to preheat.
- Use boiling water to soak chia seeds and let them rest for 15 minutes.
- Take a bowl and add almond meal, flour, sugar, and baking powder.
- Now add remaining ingredients oil, soaked chia seeds, and almond milk. Stir to mix it well.
- Check the texture if the consistency is thick add in little almond milk. Add blueberries and again mix but gently.
- Pour the mixture into the muffin cases. Do not overfill leave, some space above.
- Bake muffins in preheated oven for 25-30 minutes.
4. Kiwi And Honeydew Melon Smoothie
Smoothies are relishing drinks. Kiwi and honeydew melon smoothie is perfect for hot summer. To try check below given recipe
preparation time: 5 minutes
Ingredients required :
- Peeled and chopped kiwi – 1/2 cup
- Peeled and chopped honeydew melon -1/2 cup
- Lactose-free milk or yogurt- 1 cup
- Soft brown sugar-1 tbsp
- Lemon juice -1 tbsp
- Use a blender and add all the above ingredients.
- Blend it for a minute to achieve a smooth consistency.
- Use chilled glasses and pour smoothie.
- Serve it chill.
Chocolate is a natural low fodmap ingredient. So yes, low fodmap snacks can have a chocolate brownie. Try out its recipe for a sweet treat.
Preparation and cooking time:35- 40 minutes
- Gluten-free flour -1/2 cup
- Oats- 1/2 cup
- Cocoa powder -1/3 cup
- Castor sugar -2/3 cup
- Baking soda -1/4tsp
- Eggs- 2 beaten
- Lactose-free yogurt – 1/4 cup
- Dark chocolate chips -1/4 cup
- Vanilla essence- 1 tsp
- Take a brownie tin and lay the baking paper. Preheat oven to 180°c/350°c.
- Take a blender and add oats grind it into fine flour.
- Take a mixing bowl, add oats flour, gluten-free flour, baking powder, cocoa powder, and sugar. Mix dry ingredients
- Now add beaten eggs, vanilla essence, butter, and yogurt. Stir well to mix ingredients.
- Add choco chips and use a spatula to mix.
- Check the consistency of the batter if thick, add some milk.
- Pour mixture into the tin and bake for 20-25 minutes.
- Let it cool down a bit before demolding or, else it, crumbles.
6.Oats Puffed Brown Rice And Peanut Butter Balls
Oats , puffed brown rice, and peanut butter balls will energize you. It is loaded with delicious banana and cranberries.This you can make and store up to a week. Check out its recipe.
Preparation and cooking time: 70- 80 minutes
Ingredients required :
- Rolled oats- 1 cup
- Puffed rice ( preferably brown)-1/2 cup
- Quinoa flakes-1/2 cup
- Plain peanut butter ( without added sugar or salt)-1/2 cup
- Chopped almonds-1/2 cup
- Dried chopped banana and dried cranberries -1/4 cup
- Chia seeds-1tbsp
- Maple syrup-1/2 cup
- Heat peanut butter in a pan and add maple syrup. Stir well to mix both the ingredients on low flame.
- In a big bowl, add all dry ingredients and pour peanut butter and maple syrup on it. Mix well to coat dry ingredients with liquid syrup.
- Now line baking paper in a tray and use cooking spray to grease it.
- Take out mixture in a tray and shape it into small balls of equal size.
- Refrigerate these balls for an hour. You can also store these for a week.
While preparing any low fodmap snacks, you can change condiments ( only use fodmap-friendly ones).
Try to use gluten-free milk, yogurt to compliance with low fodmap norms.
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Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.