Perfect Low-FODMAP Snacks for Any Time

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Low-FODMAP Snacks

1. Rice Cakes with Peanut Butter and Banana Slices

A quick, nutritious snack that’s both satisfying and gentle on the stomach.

  • Servings: 2
  • Preparation Time: 5 minutes
  • Difficulty: Easy

Ingredients:

  • 2 gluten-free rice cakes
  • 2 tablespoons unsweetened peanut butter
  • 1 ripe banana, sliced
  • 1 teaspoon chia seeds (optional)
  • A pinch of cinnamon (optional)

Instructions:

  1. Spread 1 tablespoon of peanut butter on each rice cake.
  2. Top with banana slices.
  3. Sprinkle chia seeds and cinnamon, if desired.
  4. Serve immediately.

Nutritional Facts (Per Serving):

  • Calories: 280
  • Protein: 8g
  • Carbs: 30g
  • Fat: 16g
  • Fiber: 4g

2. Hard-Boiled Eggs with a Sprinkle of Sea Salt

A protein-packed snack that’s easy to prepare and deliciously simple.

  • Servings: 2
  • Preparation Time: 5 minutes
  • Cook Time: 10 minutes
  • Difficulty: Easy

Ingredients:

  • 4 large eggs
  • Sea salt, to taste

Instructions:

  1. Place eggs in a saucepan and cover with water.
  2. Bring water to a boil, then reduce heat and simmer for 10 minutes.
  3. Cool eggs under cold water, peel, and sprinkle with sea salt before serving.

Nutritional Facts (Per Serving):

  • Calories: 140
  • Protein: 12g
  • Carbs: 1g
  • Fat: 9g
  • Fiber: 0g

3. Lactose-Free Greek Yogurt with Strawberries

A refreshing snack that balances creaminess and natural sweetness.

  • Servings: 2
  • Preparation Time: 5 minutes
  • Difficulty: Easy

Ingredients:

  • 1 cup lactose-free Greek yogurt
  • 1/2 cup fresh strawberries, sliced
  • 1 tablespoon honey (optional)

Instructions:

  1. Spoon yogurt into two bowls.
  2. Top with sliced strawberries.
  3. Drizzle with honey, if desired.
  4. Serve immediately or refrigerate.

Nutritional Facts (Per Serving):

  • Calories: 120
  • Protein: 12g
  • Carbs: 12g
  • Fat: 6g
  • Fiber: 2g

4. Homemade Low-FODMAP Trail Mix

A perfect on-the-go snack packed with energy and nutrition.

  • Servings: 4
  • Preparation Time: 10 minutes
  • Difficulty: Easy

Ingredients:

  • 1/2 cup almonds (raw or roasted)
  • 1/2 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1/4 cup dried cranberries (unsweetened)
  • 1/4 cup dried blueberries (unsweetened)
  • 1 tablespoon chia seeds

Instructions:

  1. Combine all ingredients in a large mixing bowl.
  2. Stir gently to mix evenly.
  3. Store in an airtight container and enjoy as needed.

Nutritional Facts (Per Serving):

  • Calories: 220
  • Protein: 6g
  • Carbs: 19g
  • Fat: 16g
  • Fiber: 4g

5. Cucumber and Carrot Sticks with Low-FODMAP Hummus

A crunchy, refreshing snack paired with a creamy dip.

  • Servings: 4
  • Preparation Time: 10 minutes
  • Difficulty: Easy

Ingredients:

  • 1 cucumber, sliced into sticks
  • 2 large carrots, peeled and cut into sticks
  • 1/2 cup low-FODMAP hummus
  • Fresh parsley for garnish (optional)

Instructions:

  1. Arrange cucumber and carrot sticks on a plate.
  2. Serve with a side of hummus.
  3. Garnish with parsley, if desired.
  4. Enjoy immediately or refrigerate.

Nutritional Facts (Per Serving):

  • Calories: 120
  • Protein: 4g
  • Carbs: 20g
  • Fat: 4g
  • Fiber: 6g

6. Gluten-Free Crackers with Lactose-Free Cheddar Cheese

A simple yet delicious snack for cheese lovers.

  • Servings: 4
  • Preparation Time: 5 minutes
  • Difficulty: Easy

Ingredients:

  • 1 pack of gluten-free crackers
  • 4 oz lactose-free cheddar cheese, sliced
  • Fresh parsley for garnish (optional)

Instructions:

  1. Arrange crackers on a plate.
  2. Top each cracker with a slice of cheddar cheese.
  3. Garnish with parsley, if desired.
  4. Serve immediately or store in an airtight container.

Nutritional Facts (Per Serving):

  • Calories: 160
  • Protein: 8g
  • Carbs: 12g
  • Fat: 10g
  • Fiber: 2g

 

 

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