Servings:(2 rice cakes)
* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
Looking for a delicious low FODMAP snack? Grilled pineapple with low FODMAP yoghurt and rice cakes is the perfect option. I love this snack as it helps curb my sweet tooth while helping me enjoy a serve of fruit. Coconut yoghurt has recently been tested as low FODMAP and is an awesome way to create a piña colada on a rice cake.
Note on rice cakes: According to Monash University rice cakes are low FODMAP in 2 cake (28g serves), however they do become high FODMAP for fructans in large 4 cake serves.
Check the coconut yoghurt/lactose free yoghurt for inulin (chicory root) and high FODMAP sweeteners like honey, agave syrup, fructose, fruit juice, or high fructose corn syrup. Also check that your yoghurt does not contain high FODMAP fruit.
Choose plain rice cakes or rice crackers and avoid ones that are flavoured with high FODMAP ingredients like onion powder, garlic powder, milk powder, milk solids, whey powder (chicken flavoured or sour cream & chives often contain sneaky FODMAPs). Also check that there is no inulin (chicory root/dietary fibre) listed in the ingredients list.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.