Sometimes you just need a little something to munch on while relaxing in front of the TV in the evenings. Popcorn can be a great low FODMAP option for those of us with IBS! It doesn’t just have to be reserved for late night snacking, why not make some to take to work or school as an afternoon snack? It’s got a little fibre to help fill you up and prevent you from over eating it. It’s also low in fat, especially compared to some other popular snack foods, like chips, which can sit pretty heavy and upset our digestion.

Have you ever air popped popcorn the old fashioned way? On the stove top, in a pot? Popcorn can be a pretty healthy snack food if you avoid the microwave bags, and the good news is you don’t even need to buy an air popper to take up more space on your counter or in your cupboards to enjoy it. Best of all, popping your own in an air popper or on the stove top allows you to control how much salty, buttery goodness makes it on top. Or in this case, use some spices and a little parmesan cheese to add some flavour!

Spicy Popcorn

Makes: 1 servings

Prep time: 5 minutes prep, 5 minutes cook



¼ cup popcorn kernels

1 tbsp oil

1 tbsp grated parmesan

¼ tsp paprika

¼ tsp black pepper

1 tsp salt



In a heavy sauce pan, heat oil on medium heat then add popcorn kernels. Make sure the kernels are in a single layer. Cover pot with a lid.

When popping slows down remove from heat and leave lid slightly ajar to release heat. Then transfer to a large bowl.

Sprinkle salt, black pepper, paprika, and grated parmesan cheese. Enjoy on its own or as part of trail mix.



This recipe is Low in FODMAPs and good for digestion. In order to expand your diet after the elimination phase, here are some changes you can make:

  1. Add raisins to challenge or increase fructose and fructans.
  2. Add dried apple to challenge or increase fructose and sorbitol.
  3. Add sliced almonds to challenge or increase GOS.

Recipe developed by Adi Hazlewood, Food Editor

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