FODMAP Potato Chip Recipe

Luckily potato chips aren't off limits on the FODMAP diet plan, however some commercial versions contain lots of added flavourings, including FODMAP unfriendly ingredients like garlic, onion and milk powder. Instead, why not make your own quick, healthy FODMAP chips or crisps in the microwave. Potatoes are the obvious choice but you can also choose other FODMAP friendly root vegetables like carrots, parsnips or sweet potato. 

The exact time it will take to cook the chips in the microwave will vary depending on the power of the microwave, how 'wet' the vegetable is and how thick the slices are so be prepared to experiment a little with the first batch.

If you want more snack ideas, have a look at this post with a list of FODMAP friendly snacks.

Ingredients:

1 potato - that's it!

Optional flavourings:

Smoked paprika

Salt

Black pepper

Slice the potato very finely using a vegetable peeler or mandolin. 

Place the slices on a sheet of non stick parchment or kitchen paper and place in the microwave. Cook on high for about 2-3 minutes until golden and crisp. Allow to cool before removing from the sheet.

Season to taste.

FODMAP Friendly Pineapple Popsicles

You might think popsicles or lollies were a safe-bet on the FODMAP diet but many are high in fructose, either because of the type of fruit they contain or the syrups used in their manufacturer.

These pineapple lollies are very easy to make and have the added benefit of IBS soothing ginger thrown in. Using the whole fruit gives them a lovely smooth, sorbet like texture.

Ingredients:

A pineapple, cored, peeled and diced

1T sugar (optional - or more to taste)

Thumb sized piece of ginger, peeled

Juice of 1/2 lemon

Put all of the ingredients in a blender and blitz until smooth and liquid. Pour into popsicle/lolly moulds and freeze for at least 6 hours. 

Wait until it's baking hot outside and then eat!

What Can I Eat on the FODMAP Diet? Snack Ideas

Following on from my post about what you can eat for breakfast on the FODMAP diet, I thought I'd share with you my top FODMAP diet snack ideas. If you like to graze, I recommend stocking up your cupboards with some of the snacks below and keeping an orange or other FODMAP friendly snack in your bag when you go out so you don't find yourself hungry, desperately reading labels or tempted to just scoff whatever comes to hand. Here are some of my favourites:

• Fruit - melon, bananas, berries, oranges (see full list here)
• Nuts or seeds - try to stick with a small handful to see how you tolerate them. Remember that pistachios aren't FODMAP friendly
• Gluten-free bread, rice cakes, corn tortillas, etc - keep a selection in the pantry so you always have something to hand for a snack-attack
• Raw veg/crudite -  raw carrots, cucumber, zuchinni, baby tomatoes and peppers are all tasty. Try them dipped in tahini, cashew butter or this carrot dip
• Popcorn - it's so easy to make your own FODMAP popcorn and it's naturally gluten free. It's also available most places as a snack now just make sure that the flavourings don't contain any dairy, gluten or onion/garlic powders
• Crisps/potato chips - FODMAP friendly snacks aren't necessarily healthy! Again check the list of flavourings to make sure there aren't any nasties in there. You could also make kale chips.
• Granola bars - homemade are best so you can be sure they use gluten-free oats
• Dark chocolate - pick a 70% cocoa solids, dairy free bar for a healthy flavonol rich treat

FODMAP Proper Popcorn

Popcorn is very trendy right now. It also makes a great FODMAP, gluten-free snack. You can buy it ready made but it's surprisingly cheap and easy to make at home - you don't even need any special equipment. You can vary the flavourings depending on your mood but try the cinnamon and brown sugar version for an IBS soothing treat. You can of course eat this in front of the TV but if you bag it up it makes a great FODMAP snack on-the-go.

Ingredients:
80g popcorn maize
1 tsp flavourless oil (rapeseed is good)

Makes 4 servings

You will need a  large,heavy based pan with a glass lid.
Heat the pan up on the highest flame on your hob for about 1 minute. Now tip in olive oil and  the corn kernels, then cover with the pan lid.

Wait patiently for about 2 minutes, giving the pan a shake every now and again with the lid still firmly held on. Be patient. 

After about 2-3 minutes the corn will start to pop. Keep it on the heat and shake the pan every 20 seconds or so until the popping calms down to about one pop every 30 seconds. Not all the corn will pop but don't worry about that - there will be plenty and if you keep heating the corn that has already popped, it will burn.

Tip the popcorn into a large bowl and stir through one of the following toppings whilst it's still piping hot

Brown sugar and cinammon - 2tsp ground cinammon and 1 tbsp soft brown sugar
Smoky paprika - 1tsp smoked paprika, 1/2 tsp ground cumin and 1tsp salt
Sweet and salt - 2tsp caster sugar and 1 tsp salt
Wasabi - 2tsp wasabi powder, 1tsp sugar and 1tsp salt

FODMAP Granola Bars

IBS or FODMAP diet friendly snacks can be a bit tricky to find. Most processed biscuits and cakes aren't suitable. Dried fruit is also off the list for most people trying FODMAP, although you may find you are ok with small quantities of low fructose dried fruits such as a few raisins or dried pineapple pieces .

Gluten-free crackers, lightly salted popcorn, seeds or almonds make good, healthy FODMAP friendly choices if you are eating on the go. And, if you need a sweet treat, these FODMAP-diet banana granola bars are great. Simple to make and eat on the go. They even make a good portable breakfast.

Ingredients:
2 ripe bananas
230g (1 1/8 cup) rolled oats
3 tablespoons rapeseed or sunflower oil
3 tablespoons golden syrup (or pure maple syrup - don't use honey, it is high in fructose)
1/4 tsp salt
1/2 tsp cinammon

Grease an 8 inch x 8 inch square baking tin and heat the oven to 180C (375F).
Mash together the bananas, oil and honey. Stir in the oats, cinammon and a pinch of salt.

Spoon into the greased tin and press down. Bake for 15-20 minutes or until lightly browned. Allow to cool and then cut into 8 large or 16 small bars.

FODMAP Carrot and Cumin Dip

Finding a tasty FODMAP diet friendly dip can be a bit tricky. Most recipes or store-bought dips either use dairy or beans as a base which makes them less than ideal for IBS sufferers. This dip recipe puts an end to all that - cumin is traditionally used to soothe the digestion so this dip is not only FODMAP friendly but also wonderfully soothing for bad IBS days. I've used spring onions as the white-part is ok on the FODMAP diet but you can omit from the recipe if you know you don't get on with them. Try dipping in wheat-free bread, corn tortillas, rice cakes or sliced peppers.

Ingredients:

500g organic carrots
1 tsp ground cumin
1/2 tsp paprika (smoked if you have it)
1/2 tsp turmeric
2 chopped spring onions (green part only)
2 tablespoons extra virgin olive oil
2 tsp apple balsamic (or other good sharp vinegar)
Salt to taste

Roughly chop the carrots and put in a pan (there is no need to peel them if you have organic ones). Cover with boiling water and simmer for about 20 minutes or until tender. Drain the carrots and leave in the sieve.

Heat the oil in the pan and add the spring onions, cooked carrots and spices. Cook on a gentle heat for a couple of minutes.

Remove from heat and add vinegar. Puree with a hand blender (or if you prefer you can mash by hand but the texture will be less smooth) until just blended.

Season to taste.