A Dozen Convenient FODMAP Safe Options

FODMAP Safe

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:

 

  1. Pizza Express Gluten Free Margarita

FODMAP SafeI 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

FODMAP Safe

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

FODMAP Safe

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.

4. Emily Fruit Crisps:
FODMAP Safe

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. 

5. Montezuma’s Sea Dog Dark Chocolate with Lime and Sea SaltFODMAP Safe

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

FODMAP Safe

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

FODMAP SafeThis vegan and gluten free chocolate is so nice! The crunchy “bunnycomb” flavour is so tasty.

8. Doves Farm Cookies

FODMAP Safe

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

FODMAP Safe

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!

FODMAP Safe

10. Mothergrain Express QuinoaFODMAP Safe

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

FODMAP Safe

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

FODMAP Safe

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

FODMAP Safe

Chocolate Chia Pudding Recipe

 

Chocolate Chia Pudding

I love chia pudding. Apart from being one of the most Instagram-able  treats, it also packs a seriously nutritious punch. It is one of my favourite breakfasts as it is low in sugar and high in fibre, protein and good fats. I find it a great way to start the day, keeping me full until lunchtime. It also feels like a nice treat and could easily be eaten as dessert too! The good news is that chia pudding is so easy to make!

Chocolate Chia Pudding

Vegan Chocolate Chia Pudding Recipe

Serves: 1-2

Nutrition: Approximate macros based on the amount provided for  in this recipe (or one whole serving size) and the use of Sunwarrior vegan protein powder are; 31g protein, 24g carbs and 21g fat with a total of 405 calories. The recipe contains  only 2g sugar and a massive 20g fibre to keep you full and satiated! Macros stated above do not include optional added toppings.

Ingredients: 

  • 50g or approx. 4 dessert spoons whole chia seeds
  • 5g or approx 1 teaspoon raw cacao powder
  • 250ml unsweetened almond milk
  • 30g or approx 1 scoop vegan chocolate protein powder (I’m using Sunwarrior vegan protein at the moment*)

*The specific protein powder used may affect absorbency of liquid in this recipe, but not by much. I find that vegan protein thickens the pudding slightly more than whey protein.

Toppings: Optional – I usually choose a couple of options from the following list;

  • Berries – blueberry/raspberry/strawberry
  • Coconut Yoghurt
  • Desiccated coconut
  • Shelled Hemp
  • Sunflower seeds
  • Cacao nibs
  • Ground linseed

These toppings will keep your chia pudding low carb while enhancing the amount of plant-based proteins, fats and fibre in the finished meal!

Method:

  1. In a sealable container, add the chia, cacao and protein powder and mix. Next add the unsweetened almond milk and stir before placing the lid on the container and shaking vigorously. It is important that the ingredients are thoroughly mixed so that the chia seeds can evenly absorb the liquid overnight.
  2. Ensuring all of the seeds have been well mixed in the container, place in the fridge and leave overnight.
  3. In the morning, stir up and transfer the pudding to a bowl. Add your toppings. (If you intend taking the pudding with you to eat on the go then just add your toppings to the container and reseal until you are ready to eat!)
  4. Enjoy!

The Clean Coconut x

P.S. This recipe is very high in fibre (approx 20g before toppings are added!). It is always a good idea to gradually increase your fibre intake if you are not already used to eating a plant-based fibre rich diet ?

Chocolate Chia Pudding