fullsizeoutput_1ae4.jpg

Hi.

Welcome to my blog. My FODMAP Friend was started as a result of my own personal struggles with too many bad belly days with IBS. My intention is to provide evidence based and current nutrition recommendations for those seeking improved digestive health.

Specialties

  • Irritable bowel syndrome (IBS)

  • Completed the Monash University RDN training for the Low FODMAP Diet for Irritable Bowel Syndrome

  • Small intestinal bacterial overgrowth (SIBO)

  • Inflammatory bowel disease (Crohn’s disease, Ulcerative colitis)

  • Bariatric/Metabolic Surgery

  • Lactose intolerance

  • Enteral nutrition (tube feedings)

Low FODMAP Snacks

Vanessa Vargas

When suggesting snack options I often recommend combining macronutrients (carbohydrates, protein, and fat) to help promote  satiety or the feeling of fullness. Snacks foods can be high in sugar or processed carbohydrates which leave us wanting more and this can lead to overconsumption. Here are some examples of satisfying low FODMAP snacks.

  1. 1 small unripe or 1/3 ripe banana + 1 tbsp. almond or peanut butter ( Justin’s has a portable squeeze)

  2. 1 tablespoon raisins or craisins plus 10 almonds or 30 peanuts

  3. 3/4 cup frozen grapes, pineapple tidbits

  4. Carrots + 1 tbsp. peanut butter or almond butter

  5. 1/4 celery stalk + 1 tbsp. peanut or almond butter

  6. Pickled cucumber salad- add ~1/4 cup rice wine vinegar and toss it with 1/2 cup cucumber slices. Season with toasted sesame seeds and sesame oil.

  7. Roasted seaweed- plain or sea salt

  8. Kale chips - 2 cups kale leaves coated with 1 tbsp olive oil and 2 tbsp nutritional yeast, baked at 325 degrees for 15 minutes

  9. 10 Black or green olives

  10. Ants on a log- 1/4 stalk celery + 1 tbsp. almond or peanut butter + a few raisins if desired.

  11. Nuts (10 almonds, 6-12 macadamia, 15-30 whole peanuts, 5- 10 pecans, 5-10 walnuts)

  12. 2 tablespoons of pumpkin or sunflower seeds and 1 tablespoon of raisins or craisins

  13. Hardboiled egg + crumbled bacon 

  14. Hardboiled egg + FODY salsa

  15. Lactose free kefir. Avoid those containing lactose and inulin.

  16. Edamame (up to 1/2 cup shelled)

  17. Deviled eggs made with mayo (without garlic or onion)

  18. Baby bell peppers stuffed with homemade tuna salad (tuna and mayo without garlic or onion)

  19. 1/4 stalk celery stuffed with Green Valley Lactose free Cream Cheese

  20. Dip 1/2 cup cucumber, red pepper, or 1/2 cup zucchini in a low FODMAP protein salad (egg, tuna, salmon, or chicken salad)

  21. Smoked salmon +  Kite Hill Cream Cheese + cucumber slices

  22. 4-6 ounces Green Valley Plain Lactose Free Yogurt + 1/4 cup blueberries or strawberries + 1 tbsp. almond slices

  23. 1 ounce aged cheese and 1 cup grapes

  24. Roll-Up:  Kite Hill or Green Valley cream cheese spread on a piece of low FODMAP deli smoked turkey rolled in a lettuce leaf.

  25. 10 Mary's Gone Crackers + 1 ounce aged cheese

Are You A Good Candidate for the low FODMAP Diet?

My Favorite Grocery Stores