Snacks and the Low FODMAP Diet
For people with IBS, the ideal meal pattern is to consume 3 moderately-sized meals and 1-2 small snacks, preferably spaced 3-4 hours apart. One reason is that large meals may end up accumulating a large load of FODMAPs and trigger symptoms.
This may happen even if you are careful and choose only low FODMAP foods, as people with IBS are very sensitive to the distention of the stomach wall and, when it enlarges due to a large amount of food, the nerves that surround it send signals of pain/cramping to the brain (this is called visceral hypersensitivity).
It’s best to avoid grazing or eating semi-continuously as this is similar to stacking too many FODMAPs in the same meal. The intestinal tract needs to stay empty at intervals during the day so that it can benefit from the migrating motor complexes, which are healthy cleansing waves that occur only when you are not eating.
All this makes snacking play an important role in the Low FODMAP diet.
10 Ideas for Healthy and Nutritious Low-FODMAP Snacks
1. Vegetables
Choose red/yellow/orange bell peppers, baby carrots, cucumbers, or jicama, either alone or with a dip or spread (see ideas below).
2. Dips/spreads
Home-made Baba Ganoush, Hummus (no garlic), or lactose-free cream cheese.
3. Low-FODMAP nuts
All nuts (except pistachios or cashews) and peanuts (check portions on the Monash FODMAP App). They can be raw, roasted, salty, spicy, or even chocolate-covered. And mixed with a few raisins or cranberries to make your own “trail mix”.
4. Rice cakes
Dress them up and cover them with some peanut or almond butter and either a few banana slices or chocolate chips.
5. Fruit
There are quite a few choices such as grapes, pineapple, kiwis, oranges, tangerines, and more. Ideally, pair them with some protein or healthy fat (such as hard cheese, or nuts) for a more filling snack.
6. Lactose-free plain yogurt
Alone or with some low-FODMAP berries such as blueberries, raspberries, or strawberries.
7. Hardboiled eggs
Sprinkle them with salt & pepper or cayenne/paprika.
8. A pouch of water-packed tuna
Pair it with raw vegetables (see above) or with a handful of low-FODMAP rice crackers.
9. Popcorn
Buttered or kettle-corn. Just be sure there are no high-FODMAP ingredients such as garlic/onion powder or honey.
10. Roasted chickpeas
See my recipe below. If you’ve never tried chickpeas as a snack, you are in for a treat!
Spiced Roasted Chickpeas
Ingredients
1, 15-oz can chickpeas, drained and rinsed
½ teaspoons freshly ground cumin*
½ teaspoon freshly ground coriander*
1 teaspoon paprika
¼ teaspoon salt
1 tablespoon avocado oil
Procedure
- Preheat the oven to 425ºF. Line a baking sheet with parchment paper.
- Dry the chickpeas by spreading them on towels on your kitchen counter.
- In a large bowl, mix the cumin, coriander, paprika, and salt with the oil, then toss the beans into the bowl and mix until they are well coated with the spices.
- Spread the chickpeas onto the baking sheet in one single layer and roast for 10 minutes. Shake the sheet and then bake for another 15-18 minutes, or until crispy.
- Use as a snack or a protein and fiber-rich topping for a salad.
*Note: for best flavor, roast the coriander and cumin seeds in a skillet until aromatic, stirring often and being careful they don’t burn. Transfer them to a coffee or nut grinder and grind them to a powder.
Yield: 4 servings
Storage: Store in an airtight container in the refrigerator for up to 4 days.
Author: Antonella Dewell, Registered Dietitian Nutritionist & Natural Chef
If you are struggling with IBS and are confused about what to eat and how to find relief from uncomfortable gut symptoms, I can help.
