I don’t know about you, but some days my body is quite happy with three square meals whereas on other days I need the occasional low FODMAP snack throughout the day to ‘top me up’.
There’s absolutely nothing wrong with snacking. In fact, it can be a good opportunity to add extra nutrients to your diet. So, I’d like to share with you some of the low FODMAP snacks that I tend to keep on-hand in my house to fend off hunger.
Low FODMAP cupboard snacks:
I always have a stock of low FODMAP crackers in my kitchen cupboard because they’re so versatile. In terms of the crackers themselves, I always have gluten-free cream crackers, rice cakes and thins and some oatcakes. That might seem like a lot, but my family and I like to have the choice of a range of textures. We often choose to have crackers instead of bread for lunch too because it feels like a lighter lunch.
Sometimes I’ll top a couple of crackers with low FODMAP sweet spreads, such as peanut butter, jam or sliced banana. (Sometimes I’m a bit of an animal and top them with all three. Give it a go! It’s a delicious flavour combination!) Other times I’ll maybe opt for savoury options, such as butter and Marmite, cheese spread or olive tapenade.
If you tend to veer more towards the savoury side of snacking I can highly recommend having some tins of mackerel or sardines in tomato sauce or tuna packed in brine in your cupboards. I’ll often have a tin of fish either on its own or on top of a couple of crackers if I’m on the really hungry side of needing a snack. As long as you make sure there’s no high FODMAP seasonings added to the ingredients (such as onion or garlic) you should be okay.
Another low FODMAP snack I often keep in the house is pots of instant porridge oats. You just add boiling water to them and stir well to create a tasty hot cereal. I also quite like to add some fruit to them, such as a handful of berries. It’s convenient, fairly healthy and gives my diet a good boost of fibre.
Another low FODMAP snack favourite of mine is olives. I like all the colours and my kitchen cupboard (and fridge) is never without olives. I find them great for snacking on while I’m working from home or if I’m hungry while cooking dinner and they’re a great source of healthy fat.
However, my fridge also has plenty of low FODMAP snack options too!
Refrigerated low FODMAP snacks:
My family would probably riot if I ever stopped buying yoghurts because we all frequently reach for them to snack on. I love the fact that there’s now so much choice when it comes to low FODMAP yoghurts. There are ‘normal’ dairy ones, lactose-free and non-dairy. The list goes on! They’re refreshing and give a good dose of calcium, so they’re a great low FODMAP snack choice.
We also go through quite a lot of cheese in my house and, thankfully, the same choices apply as they do with yoghurt nowadays. Some of us don’t eat dairy and some of us can’t tolerate lactose, but we all reach for cheese as a low FODMAP snack. I might sound like a big kid, but I absolutely love Cheese Strings as an occasional treat!
I always try to keep my fridge stocked up with lean sliced cooked meat because, along with being handy sandwich fillers, they’re a really good low FODMAP snack. If I’m in a grazing mood (which normally coincides with having PMS, for me) I’ll often roll up a slice of ham or chicken as I pass the fridge. It’s tasty, healthy and the protein keeps my hunger at bay for quite a long time.
I also try to keep a container of homemade low FODMAP vegetable crudités in my fridge made with things like sliced bell peppers, carrots, baby carrots, cucumber batons, radishes and tomato wedges. Yes, they’re a little time consuming to prepare, but because they’re there and ready to be dipped into something tasty then my whole family reaches for them. Some of us pop them in hummus (Sadly not me. Too many FODMAPs!), some of us dip them into salsa and some dip them into cheese spread. Personally I love celery dipped into peanut butter. It’s such a good low FODMAP snack!
These same principles also apply to fruit salad in my house. If it’s prepped and ready to eat then everyone will munch it. I like to keep a bowlful of low FODMAP fruit salad in the fridge made from fruits such as oranges, clementines, kiwis, grapes, strawberries, raspberries, unripe bananas, and blueberries. That way there’s something in it for everyone’s tastes!
I hope you’ve found these low FODMAP snack suggestions helpful. I’d love to hear about some of your own low FODMAP snacks you reach for, so please get in touch!