Low FODMAP eating takes a bit of getting used to. It can be easy to make mistakes on the diet, especially in the initial stages. Not being able to reach for a convenient snack or treat can create a feeling of deprivation and frustration. It took me a while to figure out some go-to treats or convenience foods that I could rely on while still strictly following a FODMAP safe diet.
Of course it goes without saying that some of these options are just treats and shouldn’t make up the bulk of your eating. After all, if you are living on pizza and chocolate your digestions probably isn’t likely to improve drastically!
Remember that fructose needs to be limited on the low FODMAP diet. Sucrose (table sugar) is made up of equal parts glucose and fructose. Whilst glucose helps the absorption of fructose in the small intestine, thus making sucrose FODMAP safe, excess amounts of sucrose may still be malabsorbed. Therefore, it is important not to binge on sugary FODMAP safe foods as you may inadvertently be eating too much fructose for your intestine to cope with absorbing. That said, not everyone who follows the low FODMAP diet will be a fructose malabsorber.
It is important to regularly check the ingredients of anything you intend to eat on the low FODMAP diet. Product ingredients can change and while these options were perfectly safe when I was following the diet, they may not always be in the future.
Finally, remember that more and more foods are being tested for their FODMAP load, so going forward, there may be additional options that become FODMAP safe. (Yay!)
A Dozen FODMAP Safe Options:
Pizza Express Gluten Free Margarita
I was very excited when I realised I could still enjoy pizza on the low FODMAP diet. Pizza Express’ gluten free margarita is available to buy in the supermarket to cook at home too! I picked mine up in Sainsbury’s. I also dined at the Pizza Express restaurant on one occasion and chose this low FODMAP option. When I make the margarita at home I often add my own toppings so that I can vary the pizza’s flavour. I add the likes of olives, spinach, rocket, parma ham and other low FODMAP options.
2. Mark’s and Spencer’s Made Without Wheat Chocolate Chip Shortbread Rounds
These biscuits made for a really nice treat with a cup of tea and were also a good option for taking along when visiting friends or family.
3. Green & Black’s Dark Chocolate
I am a huge fan of Green & Black’s and their dark chocolate is perfect for the low FODMAP diet. Again be mindful of sugar intake. I especially like to go for the 85% cocoa bar.
Whilst dried fruit is not FODMAP safe, these banana chips are safe once portion controlled. Try sprinkling on oats or pancakes for some sweet crunch.
I wasn’t sure that this flavour combination would work but actually it was delicious and something different. You can get sick of the same flavours when on a restrictive diet so I found this a nice alternative for a new burst of flavour.
6. Booja-Booja Chocolate Truffles
Booja-Booja chocolate truffles are hands down my favourites! Bare in mind that the various flavours will contain different FODMAP loads. These hazelnut truffles would have to be limited in portion (due to the hazelnuts), other flavours would have a lower FODMAP load. These are delicious!
7. Mini Moos Bunnycomb Bar
8. Doves Farm Cookies
These Doves Farm cookies are organic and free from gluten, milk, peanut, egg and soya. They are FODMAP safe and come in a number of flavours including stem ginger (as above), a chocolate chip variation and an extra indulgent double chocolate flavour. Warning: these are addictive!
9. Artisan Bread Organic
I can’t say enough about how great these Artisan Bread Organic options are. Check out their website to see their range. I ordered the pizza bases, quinoa and buckwheat breads, gluten free sourdough, oaties and gluten free scones. All of these options were low FODMAP, gluten free and most of them (minus the sourdough) were also free of added yeast. They are traditionally made using leaven making them easier to digest. Check out the pizza (below) that I made using one of their bases. It was incredibly good!
Not a typical ‘treat’ but these express quinoa packs are so handy for filling out a meal. A perfect low FODMAP convenience and a great way to add fibre to the diet.
11. Big Oz Quinoa Flakes
I used these quinoa flakes to switch up my usual bowl of oats. Another great low FODMAP option and again a brilliant way to add more whole grains and fibre to the diet. A very wholesome option!
12. My Chocolate Chip Peanut Butter Cookies
This chocolate chip peanut butter cookie recipe that I came up with is FODMAP safe. If you are in the mood to bake something up in the kitchen then give these a go!
There you have it. A dozen low FODMAP options that I relied on when following the diet! I hope it is helpful. Let me know what options you like best. I would love to know what other treats and convenience foods you tend to rely on when on the low FODMAP diet too!
The Clean Coconut x