Friday, May 31, 2013

Low-FODMAP & Low-Fructose Ideas for Rice Cakes

Since finding out rice cakes are low-FODMAP, I've been enjoying them and the many ways to eat them. I mainly use them as a vehicle, something to put stuff on instead of using bread.

I'm also really excited about berries. I've been slowly introducing berries back into my diet and so far so good. Berries, such as strawberries and blueberries are pretty low in sugar, therefore, low in fructose. I don't eat too many. No more than three strawberries or a small hand full of blueberries at a time.

Something to keep in mind is that rice cakes are high on the glycemic index. I recently discovered this fact and it doesn't surprise me. I feel much more hungry later after eating a tablespoon of peanut butter on a rice cake than just a tablespoon of peanut butter alone. Rice cakes are not satiating. But sometimes you just need carbs, you know? I do. So here's the low-fructose and low-FODMAP ways I enjoy rice cakes:

Make a "sandwich." Spread a couple of rice cakes with mayo and Dijon mustard. Top with lettuce, deli meat (check label for FODMAP ingredients!) and cheese. Eat them open-faced.

Or put tuna salad on them.

Peanut Butter and "Jelly." Spread a rice cake with no-sugar-added natural peanut butter. Slice a strawberry and arrange on top. Sprinkle with a little dextrose powder to help your body absorb any extra fructose.

Cream Cheese and "Jelly." This is a nice option if you can tolerate a little lactose/dairy. If you can't, Green Valley makes a lactose-free cream cheese. Spread a rice cake with cream cheese, arrange blueberries on top and sprinkle with dextrose powder. Delish.


  1. Rice cakes are my friend. Every couple of days I enjoy a caramel one with moo problem. It takes that sweet tooth crave away. They are like eating air that's for sure. I have been doing good on FODMOP. There are times there are good I can tolerate and ill revisit them and have an issue, so frustrating!

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