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.
Here is a lovely FODMAP friendly soup recipe. Spices don't need to be IBS aggravating - some gentle, aromatic flavours can add real depth and act to soothe your stomach. Serve this with gluten-free bread for a tasty FODMAP diet lunch.
Ingredients:
500g peeld butternut squash (I use ready chopped, you could also use squash and sweet potato mixed)
1 medium sized, thin-skinned potato
700ml chicken or veggie stock (Kallo cubes are really good)
1tsp smoked paprika
1tsp turmeric
1tsp cumin
1 tablespoon olive oil
Roughly chop the potato and squash into cubes. Add the oil to a large pan and gently heat. Add the squash, potato and spices and gently fry for 3-5 minutes until very slightly coloured.
Then cover with the stock and bring to a low simmer. Cook for 20-30mins or until the vegetables are soft. Whizz up with a hand blender and serve.
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.
