For those who suffer from Irritable Bowel Syndrome or certain intolerances, finding low FODMAPs appetizer recipes is usually a complicated task.

Appetizers are small meals that help control hunger while providing good nutritional value. Appetizers are not always necessary. However, when you suffer from IBS, it is very beneficial to incorporate low FODMAPs appetizer recipes, since larger meals involve more work for your bowel, which is not recommended.

Low FODMAPs appetizer recipes should contemplate some characteristics:

• Be easy to prepare.
• Include ingredients that are available and delicious.
• Be easy to transport or serve (this can be done in jars, small bowls, dessert plates, etc).

Regarding the nutritional contribution, low FODMAPs appetizer recipes should have some properties:

• Contain a maximum of 10% of the recommended calorie intake.
• Include vegetables in case of salty snacks. This is crucial since this food group provides fiber, a very necessary compound for proper intestinal functioning.
• Provide healthy carbohydrates. In the case of low FODMAPs appetizer recipes such as hummus, chickpeas provide carbohydrates that are absorbed slowly and provide energy in a sustained manner. That's why hummus recipes are ideal to combine with another low FODMAPs foods and consume them after a long day of work or as a snack.
• Include healthy fats. Instead of selecting processed fats that increase the bowel inflammation, it is advisable to use fats of good nutritional quality. Among them, we find avocado, nuts, seeds and olive oil.
• Provide high-quality proteins. Proteins help to give satiety and keep a healthy intestinal mucosa. Among them, we can choose legumes such as chickpeas, tofu, and cheeses such as feta, cottage, and mozzarella.

By this way, you can add ingredients according to your tastes and prepare your low FODMAPs appetizer recipes easier!

One of our favorite recipes is the Spinach and Artichoke Hummus. In addition to the classic chickpeas, this recipe has a greater contribution of folic acid, while providing soluble fiber that favors the development of healthy microorganisms.

Another easy and rich recipe is Pumpkin Hummus. Hummus with cooked vegetables is recommended for periods when your intestine is inflamed since they are easier to digest than raw vegetables.

You can also take advantage of and prepare the Feta Cheese and Avocado Hummus Dip. This recipe is special for those moments when you are hungry since its contribution of fats and proteins is greater and this slows digestion, helping you to feel full for longer. In addition, it has a great contribution of calcium.

Finally, we recommend the Picante Black Bean Hummus, since it is prepared very easily and has a unique flavor, thanks to the hot sauce.

Remember that low FODMAPs appetizer recipes are ideal to prepare in advance and keep them refrigerated. The main advantage of the appetizers is that they prevent us from falling into the temptation of consuming large amounts of food or choosing food of low nutritional quality. Therefore, it is best to plan your meals in advance and set aside a week time to organize, shop, prepare and cook.

Combine these hummus recipes with gluten-free toasts or cut vegetables.

If you want more inspiration for your low FODMAPs appetizer recipes, you can search our website at this link.