The complaint I hear the most from low Fodmappers is that they don’t know what to eat for snacks. Those of you who work outside the home are probably used to dashing to the nearest cafe or bakery to buy something high Fodmap. But once you know your IBS is caused by the presence of high Fodmaps in your food, that isn’t an option. So, it requires a little thought in advance and perhaps a little preparation if you want variety.
Snacks galore:
- Lactose-free yoghurt
- Rice crackers with peanut butter
- A few nuts (excluding pistachio, cashews and more than 10 almonds)
- Buckwheat crisp bread with a low Fodmap topping like butter (butter has almost no lactose because it is a fat) and strawberry jam
- A rice cake with a couple of slices of tomato and canned tuna (in spring water because too much oil can be a gut irritant)
- Corn-based crackers with cottage cheese (up to 4 tbsp is low Fodmap) and some lettuce and/or a few slices of courgette
- Low Fodmap fruit like strawberries (8), blueberries (20), a banana (1), one orange
- Potato crisps (choose the ones with the least oil)
- Vegetable crudités with a dip like the one I prepared yesterday (recipe below)
- A small serving of home-made baking – using gluten-free flours and plain sugar or maple syrup (I have heaps on this blog – go to Low Fodmap Recipes and look around for something you might like).
And that’s just the tip of the iceberg. There are heaps of possibilities, especially if you do your own baking. You could have something sweet like these Key Lime Whoopie Pies or something savoury like Sweet Potato Cheese Muffins (1/2 cup sweet potato is low Fodmap so just eat one).
But onto my dip. It is full of nutritious courgettes, spices and tahini paste (1 tbsp is low FODMAP but the major part of this dip is courgettes, but don’t overdo it.) This is great with vegetable sticks or potato crisps or rice or corn crackers. Sit back and watch the sunset with a glass of chilled dry white wine. But only one glass to stay low FODMAP. Enjoy!
- 2 cups chopped zucchini
- ½ cup tahini
- Juice of 2 lemons
- 1 tsp dried cumin
- 1 tsp turmeric
- 1 tsp dried coriander
- 1 tsp salt
- Process all the ingredients together in a food processor.
- Serve with raw vegetable crudités or gluten-free crackers.
I love the idea of zucchini hummus! This is brilliant — thanks.
My husband said that I couldn’t call it hummus because it has to be made with chickpeas. Well, it’s my hummus and I like it!
I love hummus and eat it almost every day, this sounds wonderful!
The traditional hummus is very healthy to most people but the chickpeas and garlic are a problem with low Fodmappers so I had to be inventive.
It’s great the way you keep creating recipes to help people with your condition. That’s a very helpful list of snacks. And I love your zucchini dip recipe – it’s a very pretty colour and looks to have great consistency xx
Creation is my second name, Charlie. LOL. The dip has gone down well and doesn’t lack flavour but next time I might add a little chilli and ginger.
I love hummus of all kinds – the zucchini one looks so delicious – love all the natural ingredients!
Natural ingredients is the only way to go on a low Fodmap diet because then you know what’s in your food. I love the traditional hummus as well but unfortunately it doesn’t love me.
just wanted a confirmation. In the recipe where it lists dried coriander, do you mean coriander seed and not dried cilantro (coriander leaf)?
Yes, the dried coriander seed spice, not the herb. I hope you love the recipe.
Zucchini hummus??? Love this idea…what a tasty, healthy snack!
Thanks! I have had some Tahini in my cupboard for ages, never tried it. Finally had the courage to try it! So grateful to have something Low FODMAP to snack on – the dip containing garlic I had on the weekend did not agree with me, much as I wanted it to! And I now have a purpose for the millions of lemons growing on my tree 🙂 Much appreciated
Great. I hope you enjoy it. Dips are such an essential part of snacks.
Can you explain your rationale for calling this low FODMAP? Tahini, in portions as small as 1/2 tablespoons, are a significant sources of GOS and fructans. In order to have less than 1/2 tablespoon tahini per serving, one would have to eat less than 1/16 th of the recipe.
That is incorrect. We can have 1 tbsp or 20gms of tahini before it affects us. You may have missed in my post where I said, “1 tbsp is low FODMAP but the major part of this dip is courgettes, but don’t overdo it..” This recipe makes quite a lot. In fact it lasted my family several days. So don’t worry and enjoy.
I am going to have to side with David on this one. I made this recipe as written and had a horrible reaction to it. On the hunt again for another recipe that is truly low FODMAP.
This is a low Fodmap recipe. I can only imagine that you ate too much of it or had it together with something else that caused the reaction, or that had the same Fodmaps as were in the dip, and that would have tipped the balance into high Fodmap territory.
I made this recipe and honestly, at first I wasn’t sure of the flavor. After refrigerating it, however, the flavors melded together quite well and I didn’t want to stop eating it. This is a great alternative to hummus. How long do you think it would last in the fridge? I’ve had it for about a week and a half now. Not much left but I’m the only one eating hence the length of time.
The only ingredient that really has a time limit is the zucchinis. I think that is a little too long now but really the best way to test is by smell and then taste.
Can I just confirm – the zucchini is meant to be raw, right? We don’t cook it first. Can’t wait to try this recipe! My first week at low FODMAP, fingers crossed.
Yes, the zucchini is raw. Do go easy on it though and don’t eat too much at once, especially when you are on your first week of the diet and still working things out.
Thanks for a wonderful recipe! Weirdly, I didn’t have coriander in my cupboard (I guess I ate it all because I love it!) so I sprinkled a pinch of dried mint before blending and it was delicious. Took your advice and went easy on eating it – which was hard to do!
I also love coriander but mint would add a very fresh flavour to it. I am glad you are enjoying it.
It did not look like the picture, it was yellow and not thick. Do you leave the skin on the zucchini?
Now a fan,
Did you use the long green zucchini or the small yellow one?. It would make a difference to the colour. Yes, i left the skin on.
Tahini is NOT low fodmap also way too much lemon
I am afraid you have been misinformed. Tahini is low Fodmap at 1 tbsp and the lemon amount is absolutely fine.
Monash Uni says Tahini is high FODMAPS? how you this be FODMAP friendly?
The Monash University App and booklet both say we can have 1 tbsp of tahini, so don’t worry and just enjoy the dip.
I used slightly less lemon (1.5) based on a previous reviewers comment. Its always easy to add, but impossible to remove… Followed the recipe for all other ingredients. Found it to be tasty and a nice alternative dip for our friends Super Bowl party, which we were told was not to include grains, sugar, or nightshade vegetables. Boring but hey, we agreed. Thank you!
I am glad to hear it served a purpose and you enjoyed it.
Not sure of daily allowance of this dip ??
What a great website. Glad I came across it. I’m 6weeks in to committing myself to a low FODMAP diet but I’m at the stage of trying to eliminate salt from my diet. So I’m not using canned or Jarred pasta sauces/bases and stuff like that. The only canned food I eat is tomato and corn when I make my corn and carrot soup. I am going to purchase ur book and looking forward to reading it.
Thank you, Andrijana. I hope you find the book useful.
I am always looking for new low FODMAPS food and was excited to see this. However, when I look up Zucchini on the Monash app it says it’s only low FODMAP if eating under 1/3 cup. It’s frustrating as I find this a lot in supposed low FODMAP diets.
This is a low Fodmap recipe as it has all low Fodmap ingredients. It is up to you to eat the right amount and no more, like with every recipe. This is a dip and so you would not have more than a total of about 1/2 a cup, which would be a low Fodmap amount. I even put a warning not to eat too much in my description before the recipe.
wow, this zucchini hummus looks so delicious and yummy. I just love this recipe for hummus. thanks for sahring this amazing article.
I love the idea of zucchini hummus! This is brilliant — thanks for sharing this amazing article with us. I just love it!
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I love the inclusion of both sweet and savory snack options here. The idea of using lactose-free yoghurt and rice crackers with peanut butter as quick, low Fodmap snacks is brilliant. Great resource for anyone looking to manage their IBS symptoms.
Thank you for this fantastic list of snack ideas! As someone managing IBS, finding satisfying and low FODMAP snacks can be such a challenge, especially on busy workdays. I love the idea of rice crackers with peanut butter – simple yet delicious! I’m also excited to try your courgette dip recipe; it sounds like the perfect accompaniment to vegetable sticks or even rice cakes. Do you have any other savory low FODMAP dip recommendations? Keep up the amazing work!