This tasty low FODMAP trail mix is versatile and great for work or days out. It’s filling and can be adapted to be sweet or savoury dependent on your preference. By preparing in bulk, it will save time and can be stored in snack-size portions. So, this flavoursome mix can fill that gap between meals with healthy, low FODMAP ingredients. The trail mix is great for packed lunches or hiking trips.
Ingredients
- 50g mixed unsalted nuts (e.g. almonds, walnuts, or macadamia nuts), chopped
- 60g pumpkin seeds
- 60g sunflower seeds
- 130g dried cranberries
- 80g cup of dark chocolate chips
- 30g oats
- 50g wheat free flakes
- ½ tspn of sea salt
Method
Using a large mixing bowl, add the mixed nuts, pumpkin seeds, sunflower seeds, dried cranberries, dark chocolate chips, oats and wheat free cereal. Sprinkle the sea salt to taste over the dry ingredients. Gently toss and mix all the ingredients until they are evenly distributed. Transfer the low FODMAP trail mix to an airtight container or portion it into smaller snack-sized bags for convenient on-the-go munching. Enjoy….
Tips
- Adding different herbs and spices such as chilli, cinnamon or all spice, creates a completely different sweet/savoury taste to your low FODMAP trail mix
- Maybe try different seeds to add a variety of flavours
- To add extra fibre, try adding ground flaxseeds
- Create a sweet version, by adding lemon or orange zest or dried pineapple or banana
- But, remember to have a maximum of about 2 handfuls of the mix at a time
- Other low FODMAP snack recipes make easy snacks, such as low FODMAP seeded crispbread or low FODMAP polenta biscuits
Help with your low FODMAP journey
The low FODMAP diet is an effective treatment for IBS symptoms, improving symptoms in over 75% of IBS sufferers. It’s a tricky diet to do alone though and the best results are seen in those who have advice and support from an IBS dietitian. Specialist advice from an IBS/FODMAP dietitian, enables sufferers to navigate the complexities of the diet and makes the diet practical to fit in with everyday lifestyle. For more information about the low FODMAP diet and to help you decide it this is the right approach for you, see my webpage about IBS treatment.
