Hangry? Here are some great low FODMAP snacks to keep irritability at bay!

Hangry? Here are some great low FODMAP snacks to keep the irritability away!

Shirley Webber - Research Dietitian, 14 January 2016

Unfortunately, I become very distracted and agitated when I’m hungry, so I’ve made a list of low FODMAP snacks that I often use as my quick pick me up.

  • Yoghurt - if you're lactose intolerant then choose a lactose-free option. I have been able to build up my tolerance of dairy foods, and therefore choose a 0-2% fat Greek yoghurt and muesli (here's a delicious low FODMAP muesli recipe) 
  • Banana with peanut butter - I recently had some girlfriends over for a girls night in and dipped the bananas in “magic chocolate” (quick setting chocolate). Needless to say they were a hit.
  • Rice crackers with melted chocolate – recently made these for a road trip and the boys were struggling to hold back from this tasty snack.
  • Couple of slices of hard cheese – this is an energy dense snack that has the benefit of having protein and some calcium.
  • Berries and mixed nuts – watch out for this one because it is easy to overeat on the nuts. Portion snacks out and put away the rest before eating, or else it’s too easy to keep snacking… I often forget this myself.
  • Sourdough spelt bread with marmalade or peanut butter – this snack option usually comes out either before or after a gym session with marmalade as my pre-gym snack if I feel low on energy, or sometimes peanut butter after the gym to give me some carbohydrates and proteins for training recovery and essential healthy fats.
  • Slice of turkey or ham on a rice cracker. I find my energy drops if I've gone for too long without protein.
  • Smoothies
  • Fruit yoghurt balls
  • Homemade meatballs (here's a recipe for some delicious herby chicken and pork meatballs with cranberry sauce)
  • Homemade ham and mash croquettes
  • Pretzel sticks with ham and cheese
  • Cucumber sandwiches – with a slice of cheese (Find our Monash Certified Low FODMAP bread here)
  • Egg, cheese, and veg muffins (recipe here)
  • Sweet potato chips in olive oil and smoky paprika
  • Vietnamese spring rolls
  • Sushi rolls
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