My mom’s spirit animal is the giraffe – a fun fact that’s always made me giggle, as we’re neither a graceful or elongated people. Celebrated for their ceaseless grazing, the giraffe’s daily seventy-five pound leaf haul, my mom’s steady stash of trail mixes and twizzlers, they’ve both attained an artfulness to their aliment. Consistently in the mood for a midday mouthful myself, little somethings I can grab and munch between meals, below you’ll find a collection of current front runners. Unprocessed, primarily homemade, on-the-go accessible, and Low-FODMAP friendly.
Toast + Schmear
Always keeping loaves of my Almond Coconut Bread or Cinnamon Raisin Bagels handy, I love serving them toasted, schmeared thick with a heaping tablespoons of unsweetened peanut butter or dark chocolate sunflower seed butter. Both grain free while still maintaining that wonderfully moist and crusty ‘bread-ness,’ each is rich in almond and coconut’s ‘good’ fats, belly filling protein and fiber, and numerous other vitamins and minerals. As a dietary precaution, almond flour and meal contains high amounts of Oligosaccharides (the O in FODMAP) if consumed in excess of one ounce per meal- the amount found in one slice of bread and one bagel. A humbling, albeit abrupt reminder to munch in moderation, if you’re following a Low-FODMAP diet, more than one serving may cause bloating, discomfort, and abdominal pain.
Yogurt + Fixings
When I’m looking for a lighter, more cooling snack, I reach for yogurt – namely plain goats milk yogurt or Probiotic Coconut Yogurt. Both neutral, yet tangy, I top my little bowl with a quarter cup of a favorite granola, fresh or frozen blueberries, and with a dusting of hemp, chia, and crushed walnuts. This combination can also be assembled in advance, and even stirred with gluten free oats for more substance, contained within a glass tupperware and toted with a portable spoon.
Though many fresh fruits are ‘off limits’ on a Low-FODMAP diet – apples, ripe banana, blackberries, and peaches to name a few- just as many remain accessible. Think: grapes, strawberries, cantaloupe, blueberries, raspberries, pineapple, and honeydew. Convenient and transportable, try dicing up a cup or two to take with you on-the-go.
With temperatures finally cooling, big batches of homemade broth have become a diet staple. Requiring a long afternoon to simmer, each batch makes upwards of twelve cups to sip as a snack, or stir into homemade soups and stews for more complete meals. For a Low-FODMAP variation, I’ve been making my Scrap Stock sans garlic and onion, and add fresh ginger and turmeric for an extra immunity boost.
The epitome of snack time convenience, our pantry is well stocked with pre-packaged and homemade granola bar options. Practically a bar, recently I’ve been reaching for my Coconut Chocolate Chip Cookies as an afternoon treat (made with almond flour, shredded coconut, pure maple, and local eggs), they’re particularly spectacular served frozen with a piping mug of coffee. For extra ease, I also love these peanut butter chocolate chip bars, to throw in Poe’s diaper bag when I’m out and need a bite.
Raw Nuts + Seeds
Like fresh fruit, just as many raw nuts are off limits for Low-FODMAP as on, but macadamia, brazil, peanuts, walnuts, and pumpkin seeds have a big green light. As simple as grabbing a handful and dashing, I serve these as is, straight from the bulk section of my local market, with a serving of fresh berries, or atop my yogurt.
YOU MIGHT ALSO LIKE