FODMAPS stand for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides And Polyols. These are specific sugars (short-chain carbohydrates) that are either poorly absorbed or not absorbed by the intestines; and as a result, are fermented by bacteria in the large intestines. But people with digestive issues, such as IBS, have an even more difficult time digesting these foods.
Main Tip: Use firm tofu always. I’ve never had a problem eating firm tofu, but ‘Silken’ (soft) tofu can be difficult to digest especially if you are more sensitive to the GOS and Fructan FODMAPS (found in wheat, rye, onions, garlic, legumes and lentils).
Crispy baked tofu goes well with leafy greens and wheat-free noodles, rice or quinoa.
Popcorn is an easy, quick and satisfying REAL snack food.
I use a POPCO Popcorn Popper to make popcorn. I am not normally an advocate of the microwave, but when it comes to making popcorn I am. I can make oil-free popcorn easily using this popper.
Feel free to use oil, but be careful if you are having IBS symptoms because oils can cause adverse reactions. I don’t recommend that you eat popcorn while experiencing painful IBS symptoms, but once you get your symptoms under control, popcorn makes a good snack. Most can have up to 7 cups popped.
POPCO Popcorn Popper (or similar)
1/4 cup of un-popped kernels.
oil is optional
salt (or other seasoning) to taste, if desired
Directions: (Using Microwave Popper)
Add kernels to popper (and any other desired ingredients)
Cover with lid
Put in microwave and press the ‘popcorn’ button (about 2/15 minutes?)
Eat directly from the bowl or transfer to another heat safe bowl.
Note: Since popcorn is a grain it should be avoided while on all healing diets. Yet, popcorn is a great REAL FOOD snack . Try using NON-GMO and organic ingredients when possible
Every thought of crumbling your favorite Low FODMAP Kale Chips over poporn? YUMMY!
I’m going to give you the basic recipe…then some ideas on the add-ins to achieve different flavors
Dehydrator – Before
1/4 cup flax seeds
1/4 cup psyllium husks
3/4 cup water
1/8 tsp salt
Place all ingredients into a high speed blender such as a Vitamix and blend until smooth.
Spread onto teflon sheets of a dehydrator and follow dehydrator’s instructions. I set my Nesco dehydrator at 135 degrees F.
Note: Sometimes I set higher … depending on how quickly I want to eat these. These can be dehydrated at a temperature lower than 115 degrees F to preserve enzymes and if you still want to consider the crackers to be RAW.
Add-ins for flavoring:
ginger and turmeric about (1/8 – 1/4 tsp each)
stevia (1/4 tsp), agave*, coconut sugar* or honey* for sweetness (1 tsp)
garlic powder and Italian seasonings (1/8 – 1/4 tsp each)*
curry and ginger spices (about 1/8 – 1/4 each)
taco seasonings (1/4 to 1/2 total in spices) – use a mix or cumin, garlic, chili powder, etc *