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5 Nourishing Low FODMAP Snacks To Take To Work

Last updated on Aug 8th, 2020 Authored by Geraldine Van Oord (APD)     Reviewed by Alana Scott
Low FODMAP Banana Peanut Butter Snack

With our modern, fast-paced lifestyle and high pressure work life, often snacks get pushed down to the bottom of the priority list. Sometimes we can think that skipping snacks can buy us more time to work, but ironically, it can do the exact opposite. We find ourselves lacking in energy levels, working less productively and battling the fuzzies to get us through to 5pm. This means packing nourishing low FODMAP snacks should be a priority.

Snacks can be a powerful tool in maintaining general health and wellbeing, especially in the management of Irritable Bowel Syndrome. Not only does snacking provide an opportunity to add extra nourishment to our diets, but it is a reminder to take a break, have a mindful moment and manage our stress.

 

5 nourishing low FODMAP snacks to take to work:

1. Lactose free yoghurt

For convenience, you can choose lactose free yoghurt in snack sized tubs, or alternatively, portion them out into small containers you can take to work with you. But be sure to read your labels carefully, sneaky FODMAP ingredients such as inulin can sometimes be present. Alternatively, Liddell’s lactose free yoghurt has been tested at FODMAP Friendly and is certified as low FODMAP so you can #eatwithconfidence.

2. Cheese and crackers

Yes, you can still have your cheese and crackers and do low FODMAP! A gluten free crispbread made from rice, corn, quinoa or buckwheat are generally safe alternatives to regular wheat crackers and crispbread (again, be sure to read your labels). Arnott’s Rice Cruskits have been tested by Monash University and are low FODMAP. Orgran’s Crispibread range have not been tested but are low FODMAP by ingredient.

3. Handful of nuts or seeds

Monash University and FODMAP Friendly have tested the following nuts and seeds to be low FODMAP in the serves listed below.

– Almonds, brazil nuts, hazelnuts, pecans and walnuts (<10 pieces)
– Chestnuts (20 boiled or 10 roasted)
– Macadamias (20 nuts)
– Peanuts (32 nuts)
– Chia, egusi, poppy, pumpkin, sesame, sunflower seeds (2 tablespoons)

4. Banana and peanut butter

A slightly green or under-ripe banana with peanut butter made from 100% peanuts is a wonderfully filling mid-meal snack. Here are some 100% peanut butter products available at the supermarket – Sanitarium’s Natural Peanut Butter, Kraft Natural Peanut Butter, Macro Organics Peanut Butter.

5. Vegetable sticks with low FODMAP dip

What a great opportunity to sneak more veg into your day! Some of my favourite vegetable sticks include carrots, cucumber, capsicum and green beans. Team these up with a low FODMAP dip such as:

  •  Traditional Low FODMAP Hummus
  • Low FODMAP Chive and Onion Infused Dip 
  • Low FODMAP Beetroot Dip
  • Low FODMAP Ranch Sauce

With a serve of dip and your favourite vegetables you will be well on your way to getting your recommended 5 serves of vegetables per day.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Final Thoughts

There is no need to go hungry while you are on the low FODMAP diet. We hope these 5 nourishing low FODMAP snacks have inspired you to build a better lunchbox and take time out to nourish your body. Just remember we have lots more low FODMAP recipes if you need them.

Author: Geraldine Van Oord (APD)

Geraldine Van Oord is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her p... Read More

Professional Reviewer: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

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You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

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Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

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Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

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🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
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Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

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