Is Popcorn Low FODMAP?

A favourite treat at the cinema or even when planning an at-home movie night treat. Popcorn is one of those snacks we aren’t always sure if it is healthy or not. Is it high calorie or low calorie? Does it provide any nutrition?

Well, popcorn is actually one of those snacks that can be as healthy or unhealthy as you like! How good for you this depends on how it was popped and flavoured. But how about if you suffer from IBS and are following a low FODMAP diet? Is popcorn low FODMAP?

The Quick Answer

Popcorn can be low FODMAP and is absolutely fine to eat as a treat if you are following this type of diet. You do need to make sure that you keep your serving lower than 56 grams and be careful of how the popcorn is popped and flavoured.


Popcorn on a FODMAP Diet

Even though popcorn is considered low FODMAP when eaten in small amounts you should still be wary if you are buying your popcorn pre-popped and already flavoured. A lot of the sweeteners used and even the oils used when the popcorn is first made can contain some additives that may trigger your digestive issues.

To ensure that you enjoy your popcorn treat without resulting in any digestive pain afterwards it is best to pop it yourself. If you can, air pop the popcorn and add butter and flavourings that you know your body can cope with.

This isn’t to say that you can never buy popcorn from a shop or the cinema but always check the ingredients before you do.

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Recommended Popcorn Portion

The recommended portion size of popcorn to keep it low FODMAP is about 56 grams. Make sure you measure out 56 grams after it has been popped and not before.

At first, this may not seem like a lot of popcorn but popcorn is light and it expands so don’t underestimate the amount you get! It’s the perfect portion for one person.

How to Use Popcorn

It might seem like there are limited uses to popcorn but there are plenty of options for you to incorporate popcorn into snacks and even meals.

Make a Savoury Snack – Throw away your sweet popcorn and embrace some savoury options. Pick out your favourite low FODMAP flavours and throw them into some air-popped popcorn with a little butter or some salt. Why not try a little salt with some fresh chives? Delicious!

Make Homemade Granola Bars – Snacks like granola bars and flapjacks can be difficult on a low FODMAP diet because they often contain a lot of ingredients that can irritate your digestive system. You can make your own popcorn alternatives.

Mix some popcorn with a little syrup (but make sure you use a low FODMAP syrup. Golden syrup should be fine in small amounts). Add in some low FODMAP nuts such as walnuts and mix together. Form into bars or snack-sized rounds and pop into the fridge to set.

Use Popcorn as a Topping or Croutons – For anyone avoiding bread, you can use popcorn as croutons! Air pop yourself some popcorn, sprinkle some salt into it and then add some salted popcorn to your soup or over your salad. This adds some delicious flavour and a satisfying crunch to these meals.

Quick Summary

If you don’t want to miss out on your favourite movie treat you don’t have to! You should be able to get away with grabbing a very small portion of cinema popcorn when out at the movies.

If you really want to make sure that your popcorn is low fodmap then you can pop it yourself at home.

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