Needing a low FODMAP snack to tie you over to your next meal? We’ve created this list of 5 FODMAP Friendly snacks which are super simple and easy to recreate with your pantry staples!
1. Blueberry smoothie- Blend 200mL almond OR rice OR hemp OR lactose free milk with 1/4 cup blueberries, 1 tbsp peanut butter and ice.
OPTIONAL* Add 2 tbsp brown rice protein OR Whey Protein Isolate for a more filling snack.
2. Egg & avocado on toast- 1 egg (of your choice) with 1/8 medium avocado on 1 slice of FODMAP friendly certified bread (Such as Alpine Bread or Tip Top Sandwich Thins).
3. Banana rice cakes- 2 rice cakes spread with 2Tbsp of Almond butter, Hazelnut spread OR peanut butter topped with 1 firm banana sliced.
OPTIONAL* Add ½ tbsp maple syrup OR rice malt syrup drizzled over the top, or 1 tsp cacao nibs for added texture.
4. Popcorn crunch- Heat 1 tbsp olive oil in a saucepan, add ¼ cup dried corn kernels and put on lid. Start moving the pot back and forth over the burner. You should start to hear kernels popping in a few minutes. Once popcorn has stopped popping, remove from heat and add 1 tbsp maple syrup OR rice malt syrup, 1 tbsp cinnamon and a pinch of sea salt.
5. Smoked Salmon and Lactose-Free Cream Cheese Crispbread – Purchase your favourite lactose free cream cheese (such as Liddells Lactose Free Cream Cheese or Green Valley Creamery Lactose Free Cream Cheese) and low FODMAP crispbreads (Orgran Crispibread). Smear approximately 2 tbsp of cream cheese over 2 crispbreads and lay 20g of smoked salmon over each.
