snacks Archives - Lifelab Testing

Low FODMAP Snacks

FODMAPs are sugars and carbohydrates that the body finds hard to absorb and fully digest. So, these end up in the large intestines, where they ferment and pull in water and other gases, causing IBS symptoms that people experience after consuming high FODMAP foods. When following a low FODMAP diet, figuring out which snacks to store in your house can be tricky as the diet may feel constricting. Just because you’re working on alleviating those IBS symptoms and ensuring a balance in your gut microbiome, this doesn’t mean you need to skip snacks. There are a variety of low-FODMAP desserts, and low-FODMAP snacks that you can stock up your house with that won’t irritate your stomach. There are many snack ideas that you can make easily at home and keep for later use.

Snacks are essential to meal planning because they help keep you full and fill your daily nutritional needs if you plan accordingly. However, when you aren’t careful, snacks can increase your calorie intake or even swerve you further from eating healthily and following your low FODMAP diet.

Tips and tricks for low FODMAP snacks

  • Balance your food groups. For example, you can add protein to your snacks to help you feel full for longer. This can look like peanut butter on your rice cake, gluten-free bread, cheese & crackers, or yoghurt & fruit.
  • Carry your snacks for when you’re on the move or busy. It is best to have a pre-packed snack from home when going to the office, like popcorn or brazil nuts. If you’re working from home, you can still have those in your kitchen or, even better yet, have some chopped vegetables and dip ready to eat from the fridge.
  • Organise everything at the beginning of the week. If you can set aside one day of the week to prepare your snacks, it will be difficult, but it will save you a lot of trouble throughout the week when you want to indulge and can’t prepare a specific snack from scratch.
  • You can always settle for dairy. If you aren’t lactose intolerant, you can always choose to have dairy as part of your snacks. Dairy is an excellent source of protein, calcium, and minerals. There is a variety of lactose-free milk and yoghurt these days. Carrying cheese, crackers, and yoghurt as snacks can be a perfect option for those on the move and busy.
  • Get yourself reusable food containers. You don’t have to carry a single piece of fruit as a snack to work; you can do things differently these days. Reusable food containers have different compartments allowing you to carry various things all at once and even pre-cut by you. These are especially useful for those doing meal preps to take to work the following day.
  • Consume more fibre. Even though you’ll be cutting out on high FODMAP foods, ensuring you consume high-fibre foods means you’ll stay full for longer. You can ensure you consume more fibre by keeping the peels on the low FODMAP fruits and vegetables. You can also sprinkle pumpkin or chia seeds on your foods, yoghurt, and salad.

Low FODMAP snacks

Here are some snacks or low-FODMAP desserts you can consume without triggering symptoms in your digestive tract.

Low FODMAP green smoothie


  • 130g fresh pineapple (chopped and frozen)
  • 1 cup baby spinach
  • ¼ cup plant yoghurt
  • ⅓ cup plant milk
  • 1 tbsp coconut shred
  • 2 tsp chia seeds
  • 6 ice cubes


  1. Put the pineapple, baby spinach, plant yoghurt, milk, coconut shred, chia seeds, and cubes in a blender.
  2. Blend until smooth. You can always add more plant milk if your pineapple is too frozen and won’t blend. If you’re using fresh pineapple that isn’t frozen, you can add more ice cubes to make it cold.
  3. Serve instantly and enjoy.

Low FODMAP almond butter protein balls


  • ½ cup pure almond butter (no added flavours, salt, or sugar). You can make this at home in a food processor.
  • 2 tbsp maple or sorghum syrup
  • 1 ⅔ tbsp oat bran
  • ⅓ cup hulled hemp seed
  • 2 tbsp flax seeds
  • 1 TSP vanilla extract
  • 3 dark chocolate squares finely chopped


  1. Add almond butter, syrup of choice, oat bran, hemp seeds, flax seeds, vanilla extract, and dark chocolate in a mixing bowl or food processor. Combine the mixture thoroughly until it can hold together when squeezed into a ball.
  2. Ensure the balls are approximately 3 cm in diameter, and well formed.
  3. You can store these in an airtight container for up to two weeks.

Low FODMAP vegetable rolls with peanut butter dipping sauce


  • 100g Vermicelli noodles
  • 200g Firm tofu
  • 8 rice paper wrappers
  • 1 large grated carrot
  • 1 cup red cabbage
  • 2 tbsp sesame oil
  • 2 tbsp cornstarch
  • ½ cucumber thinly sliced
  • ¼ cup coriander leaves
  • ⅓ cup peanut butter
  • 2 tbsp rice wine vinegar
  • 1 tbsp sesame oil
  • 1 tbsp maple syrup
  • 2 tbsp soy sauce
  • 2-3 tbsp water


  1. Put the noodles in a bowl and cover them with boiling water. Let it sit until the noodles are soft, drain them and shorten them with kitchen scissors.
  2. Heat the sesame oil in a frying pan over medium heat and chop the tofu into small rectangles. Toss the tofu in cornstarch, then add to the frying pan. Flip the tofu on all sides until it’s done and evenly browned.
  3. Soak rice paper in cold water until soft and pliable.
  4. Add vermicelli noodles, carrots, cucumber, red cabbage, coriander and tofu on each piece of rice paper wrapper. Roll and tuck the edges.
  5. Repeat the same for the remaining rice wrappers.
  6. For the peanut dipping sauce, whisk peanut butter, rice vinegar, maple syrup, soy sauce, and sesame oil. Keep adding a tablespoon of water until it reaches your desired consistency. Serve.

Low FODMAP muesli bars


  • ½ cup sunflower seeds
  • ½ cup pumpkin seeds
  • ½ cup sesame seeds
  • 1 cup rolled oats
  • 1 tbsp flax seeds
  • 1 cup desiccated coconut
  • 1 TSP cinnamon powder
  • ½ cup rice malt syrup
  • Olive oil spread


  1. Melt and combine olive oil spread, cinnamon, and rice malt syrup in a pan.
  2. Add oats, sunflower, pumpkin, sesame, and flax seeds in a nonstick pan. Toss these over low heat for 5-10 minutes.
  3. Add the seeds and oat mix to the syrup mix until combined.
  4. Press this mixture onto a tin-lined baking sheet and freeze for 20 minutes until set.
  5. Cut into squares. You can cut through the baking sheet and store them wrapped individually for easy consumption.
  6. Store in the freezer until you need it.

Our Complete Intolerance Test Box.

These low FODMAP snack ideas will help you figure out snacks you can consume throughout the week. Of course, not all of these will work for everyone depending on an individual’s tolerance to a particular food. To determine which foods you’re intolerant to, you can order an at home Intolerance Test. It will help you know which foods you should avoid in your low FODMAP diet. It is possible to reintroduce these foods using an elimination diet. Our recipes show you don’t have to skip the snacks with a low FODMAP diet, we hope you enjoy them!

Banana and Oat Biscuits – Weekend Treats

While we’re all trying to be healthier it’s fair to say that not everyone can go without a quick snack between meals, but that doesn’t mean caving-in to temptations at every turn. We’ve got a light oat biscuit recipe to keep you powering through those mid-afternoon slumps, without the guilt and come-down that comes following a chocolate bar. 

These light banana and oat biscuits are the perfect, guilt-free solution to those midmorning hunger pangs. Low in fat, no excessive amounts of sugar and free from common allergens. You can use these biscuits to satisfy your sweet tooth while staying healthy.


  • 90g rolled oats 
  • 60g cup quick oats 
  • 2 ripe bananas 
  • 30g chocolate chips (or cacao nibs)


  1. First, preheat the oven to 180 degrees C (gas mark 4).
  2. Next, pour all of the oats into a medium-sized bowl.
  3. Take a separate bowl and mash the bananas until they turn soft and liquidy. 
  4. Mix the bananas and oats together until they’re a combined mixture. 
  5. Scoop the mixture with a small cookie scoop, and place them on a lined baking tray, leaving plenty of space between each scoop.
  6. Flatten your cookies before baking and top them with a few chocolate chips. 
  7. Bake for 10-15 minutes, keeping an eye on them, and allow to cool before eating.

You can opt for gluten-free oats and chocolate chips to make this recipe gluten-free if it has shown up in your results. If you want to make these biscuits even more nutritious, swap out the chocolate chips for your choice of nuts – we recommend walnuts if you aren’t allergic to them.

To make the recipe vegan while keeping that chocolatey taste, try swapping the chips for these delicious cacao nibs from MyVegan. They’re rich in magnesium, iron and antioxidants too, giving you a nutrient-boost when you’ll need it most.

Eating healthier doesn’t have to mean constantly feeling hangry and renouncing all snacks that aren’t a piece of fruit or carrot sticks. Don’t be afraid to get baking and pack a few of these tasty light bites to help you through the day.

Vegan Gingerbread Muffins – Weekend Treats (gluten-free)

Gluten free Vegan Muffins

Gingerbread muffins are perfect as a breakfast treat or healthy(ish) snack. This vegan muffin recipe can get very hot during baking, so make sure to let some of the steam escape before eating them. They’re moist, like banana bread or cake, and taste best once they’ve cooled and set a bit. While you don’t have to wait, they do reach peak scrumptiousness after around 30 minutes of resting.

These delicious ginger muffins are vegan, gluten-free and nut-free, so their moist, warm flavour can be enjoyed by most. They’re also completely devoid of soy, so those sensitive to soya products needn’t worry either!


  • 250ml canola oil
  • 250ml plus 2 tablespoons light agave nectar 
  • 375ml unsweetened applesauce
  • 1 tablespoon ground ginger
  • 1/2 teaspoon salt
  • 360g Basic Gluten-Free Flour Mix
  • 3/4 teaspoon xanthan gum
  • 1 & 1/2 teaspoons baking soda
  • 200g plus 2 tablespoons raisins or currants


  1. Preheat the oven on gas mark 4, then line a cupcake tray with 12 cake cases.
  2. In the bowl of a stand mixer fitted with the paddle attachment, combine the canola oil and agave nectar, by mixing on medium speed for roughly 20 seconds.
  3. Add the applesauce and ginger and mix for about 20 seconds.
  4. In a separate bowl, combine the flour mix, xanthan gum, baking soda, and salt.
  5. Add the dry ingredients to the wet and mix until just combined.
  6. Turn off the mixer and fold in the raisins.
  7. Fill the liners to the rim with batter.
  8. Bake in the centre of the oven for 40 minutes, or until golden brown. Rotate the pan halfway through.
  9. Let them cool in the pan for 5 minutes before transferring to a cooling rack. Let cool for at least 30 minutes before eating.

Vegan Banana Bread Loaf – Weekend Treats

Vegan Banana Bread Recipe

This week we’ve got a moist banana bread recipe for you to try out. Not only is this recipe vegan, (as usual) but it’s also nut-free! So it’s a great option for anyone suffering from common food allergies – almost allergen-free. Why not give it a go over the weekend and let us know how you like it? 


  • Cooking spray
  • 180g unbleached all-purpose flour
  • 1⁄2 tsp kosher salt
  • 1 tsp baking soda
  • 3 very ripe, mashed bananas
  • 50g sugar
  • 125ml plain soy-milk yoghurt
  • 125ml vegetable oil
  • 1 tsp pure vanilla extract


1. Preheat the oven to gas mark 4. Line the bottom and two long sides of a 9-by-5-by-3-inch loaf pan, with baking paper. Be sure to leave a 2-inch overhang on each long side, and lightly coat with cooking spray. 

2. Whisk the flour, salt and baking soda together in a medium bowl.

3. Whisk the bananas, oil, sugar, yoghurt and vanilla together in another bowl. Then, gently fold the wet ingredients into the dry, with a spatula until the batter just comes together (lumps are perfectly fine).

4. Transfer the batter into the loaf pan from earlier and bake for approximately 55 to 60 minutes – until a tester inserted in the centre comes out clean. You can tent the loaf with foil if it starts browning too quickly. 

5. Cool the loaf in the pan on a wire rack for at least 30 minutes. Then lift it out from the pan by the overhanging baking paper and cool the loaf entirely on the stand. Store the bread in an airtight container at room temperature for up to 5 days. 

No-Bake Cacao Round – Weekend Treats

If you’re in the mood for some chocolatey goodness, we’ve got the recipe for you this week. This gluten, wheat and dairy-free recipe needs no oven and is ready in just 4 steps. For those of you with a nut allergy or almond intolerance, it does contain almond butter so you’d be better off trying out a replacement.  

Here’s what you’ll need for this weekend pick-me-up;


  • 30g coconut flour 
  • 30g almond butter 
  • 30g cacao powder (or cocoa powder) 
  • 60ml applesauce 
  • 60ml water 
  • 1 tsp vanilla extract 
  • 1/4 tsp liquid stevia extract
  • 30g cacao nibs 


  1. Combine the coconut flour, almond butter and cacao (or cocoa) powder into a bowl and mix thoroughly.
  2. Next, add in applesauce, water, vanilla extract, and stevia. Mix it all thoroughly.
  3. Scoop out the dough and roll them into equal-sized balls.
  4. Coat with cacao nibs and enjoy!

We recommend storing them in the fridge and consuming within 3 days (in case you needed an excuse). If almond butter is off the table for you, another nut or seed-based butter, such as; peanut butter, sunflower seed butter or cashew butter should work well while keeping the recipe vegan too. Tahini (sesame butter) is also a decent choice.

Scrumptious Coconut Truffles – Weekend Treats

These coconut-based sweets are almost guilt-free. You may have noticed that a lot of vegan treats make use of coconut or nuts (or both!), but that doesn’t mean they’re all the same! And besides, who doesn’t love the taste of coconut?

They’re vegan (and, hence, dairy-free) and take no baking, so you can get your little ones involved without worrying about any burns. But the best part of this recipe is that it’s straightforward, with only four steps before you’ve got some yummy nibbles to hand.

Quick note: This recipe does contain nuts, for those of you who are allergic or intolerant, though you may be able to substitute for another butter.


  • 30g coconut flour 
  • 30g almond butter 
  • 60ml / 30g cup applesauce
  • 45ml Tbsp water 
  • 2 tsp vanilla extract 
  • 2 tsp cinnamon 
  • 12 drops liquid stevia extract
  • 3 Tbsp reduced-fat shredded coconut


1. Combine the coconut flour and almond butter in a bowl and mix together thoroughly. 

2. Add in applesauce, water, vanilla extract, cinnamon, and stevia. Mix thoroughly. 

3. Next, scoop out the dough and roll it into equal balls. 

4. Coat each ball with shredded coconut and enjoy. 

As I said, it’s super simple — a wonderful treat for the lactose intolerant, gluten intolerant and vegans among you. But you don’t have to have special dietary requirements to enjoy them! 

You chocoholics can substitute the cinnamon for cocoa or cacao powder if you’d prefer a chocolatey taste. If you have any more substitutes, feel free to get in touch and comment below. We love to hear your recommendations.

Vegan Chocolate Chip Cookies – Weekend Treats

We’ve found another nut-free and dairy-free treat for you all to try out this weekend (provided you use nut-free and vegan ingredients). It’s perfect for anyone with a dairy intolerance or allergy. Unfortunately, this delicious cookie recipe isn’t gluten-free, but those adventurous bakers among you could always give this a go with some wheat flour alternatives.


  • 120g coconut oil, solid (be sure it’s not melted at all) 
  • 270g light brown sugar, packed 
  • 2 teaspoons vanilla extract 
  • 60 ml cup coconut milk 
  • 60 ml unsweetened applesauce 
  • 270g all-purpose flour (be sure not to pack your flour) 
  • 1 teaspoon baking soda 
  • 1/2 teaspoon salt 
  • 300g chocolate chips (use vegan chocolate chips if vegan)
  • Flaky sea salt, optional 


  1. Start by Preheating the oven to Gas Mark 5 (190 C) and Line a large baking sheet with parchment paper and set it aside.
  2. Whisk together the brown sugar, coconut oil, and vanilla, in a large bowl, beating until it’s all well-combined.
  3. Whisk in the coconut milk and applesauce until well combined and set it aside.
  4. Next, in a separate bowl combine the flour, baking soda, and salt; whisk well to mix them. 
  5. Add all dry ingredients into the wet mixture and stir until the ingredients are combined, with a wooden spoon. The batter will be very thick – don’t worry, that’s normal!
  6. Fold in roughly 260g of the chocolate chips. 
  7. Next, scoop three tablespoon-sized mounds of dough onto the prepared cookie sheet, leaving a few inches between each cookie for spreading.
  8. Bake your cookies for 9 to 10 minutes, or until the edges are golden and the centres have set.
  9. Press the remaining chocolate chips onto the cookies while they’re still warm, and sprinkle with a little sea salt.
  10. Leave the cookies on the baking sheet for 15 minutes to cool before transferring them to a cooling rack.