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
– 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?
No thanks, my gut is perfect.
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.