Is Low FODMAP Popcorn?

This article, or rather, this blog post, is not just about popcorn but about transforming it into a healthy movie snack. For those with irritable bowel syndrome (IBS) or other gastrointestinal disorders, a low FODMAP diet restricts fermentable carbohydrates, which are easily fermented by gut bacteria, leading to abdominal pain, bloating, and diarrhea. By choosing low FODMAP options, you eliminate high FODMAP foods that can cause discomfort.

Imagine the aroma of freshly made popcorn, a crunchy, tasty treat to enjoy as you watch a movie or hang out with family. To make it more interesting, I often add rosemary sprigs for a unique flavor twist. As a registered dietitian, I advise those with digestive issues to keep a bowl of low FODMAP popcorn handy. It’s all about enjoying the simple pleasures without the discomfort.


Storing your homemade popcorn, especially when it’s a low FODMAP snack, is surprisingly simple and effective. To keep the remaining popcorn fresh, transfer it into a zip top bag or an airtight container. This will help maintain its crunchiness and flavor. Be sure to store it at room temperature to preserve its texture. Ideally, consume it within 5 days to enjoy its maximum freshness. This method ensures that your low FODMAP popcorn remains a delightful treat for several days, ready for your snacking pleasure whenever the craving strikes.


To whip up this low FODMAP popcorn, your pantry needs a few key ingredients. Start with either Microwave Popcorn or use a Popcorn Popper for a more traditional approach. Basic essentials like Butter and Sea Salt are a must. For the Rosemary Porcini Sea Salt Popcorn, gather 1 tbsp of Rosemary (fresh or dried and finely chopped) and 1-2 tsp of Porcini Sea Salt. If you prefer the Italian Herb + Garlic Oil Popcorn, you’ll need 2 tsp each of dried oregano and basil, 1 tsp thyme, and 1 tbsp.garlic infused oil.

For a savory twist, try Taco Popcorn with 2 tbsp of low FODMAP friendly Taco Seasoning and 1 tbsp nutritional yeast. Lastly, for a sweet treat, Cinnamon Sugar Popcorn requires 2 tbsp sugar and 1 tsp cinnamon. Each of these variations offers a delightful flavor while staying within the low FODMAP guidelines.

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Making this low FODMAP friendly popcorn is an excellent choice because it’s easy and quick, taking about 5 minutes to prepare a delicious batch of homemade popcorn. Perfect for snacktime, this popcorn is not only a healthier option but also versatile in terms of flavor. You can experiment in endless ways, starting from the classic combination of butter and salt to more adventurous seasonings, all while adhering to low FODMAP guidelines. This snack is ideal for those who want a quick, tasty, and gut-friendly option.

Popcorn Is a Good Source of Polyphenols

Popcorn is not only a delightful snack but also a good source of antioxidants, which protect cells from damage. These antioxidants are polyphenols, powerful compounds that scavenge free radicals, the harmful molecules that can result from oxidation – a natural process when cells convert food into energy. This chemical reaction can be exacerbated by exposure to environmental pollutants or ultraviolet light, making the antioxidants in popcorn beneficial. The high antioxidant activity found in the kernel of popcorn helps in preventing damage to cell membranes and DNA, making popcorn a smart choice for a healthy snack.

Tips for Enjoying Popcorn on a Low FODMAP Diet

When following a low FODMAP diet and looking to enjoy popcorn, there are several things to keep in mind. Opt for plain, air-popped popcorn without added flavorings or seasonings to ensure it remains a safe snack. Avoid high FODMAP toppings like butter, cheese, or caramel. Instead, consider experimenting with healthier alternatives such as olive oil, sea salt, or low FODMAP herbs and spices like dried oregano or paprika. A touch of grated parmesan cheese can also be a flavorful addition.

It’s essential to watch your portion sizes; limiting yourself to around 7 cups can prevent discomfort from large portions. Always be mindful of your personal level of tolerance to maintain a reasonable portion size.

Is Low FODMAP Popcorn?

Snack Alternatives to Popcorn on a Low FODMAP Diet

For those who don’t tolerate popcorn well on a low FODMAP diet, there are several crunchy snack alternatives. Plain rice cakes are a great option, with some rice cake brands like Leda Nutrition in Australia being certified by Monash. Pretzels can also be enjoyed, ideally up to a half cup or 24 grams per meal. Gluten-free pretzels from brands such as Schär are suitable up to 60 grams. Be sure to avoid any varieties flavored with garlic or onion, as these are high FODMAP ingredients.

Potato chips in a small packet or up to 30 grams can be a satisfying choice. Additionally, nuts like almonds and macadamia nuts make for a healthy snack, but it’s important to be aware of portion sizes to manage FODMAP intake.

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Embarking on the journey of making low FODMAP popcorn begins with gathering the right ingredients. Whether you choose popcorn kernels for the traditional popping method or microwave popcorn for convenience, the key is simplicity. Opt for butter and sea salt to create the base of your recipe. These essentials not only promise a classic taste but also adhere to low FODMAP guidelines. The beauty of this snack lies in its ability to customize with various flavors, allowing you to get creative while preparing your popcorn. Just remember, the foundation of great popcorn starts with quality ingredients.


For low FODMAP popcorn, the preparation process is crucial. You can start with your favorite microwave popcorn for a hands-off approach, ensuring it’s an organic brand without any additional flavorings or additives. Alternatively, embrace the joy of making homemade popcorn using the stovetop or a handy popcorn popper. Begin by measuring 3-6 tbsp of popcorn kernels and place them in the popper. Add 1 tbsp butter at the center of the lid to infuse a subtle flavor.

Utilize the popcorn setting on your microwave for perfect popping. Once done, sprinkle a bit of sea salt and your chosen seasonings for that extra kick. Keep it simple yet delicious, aligning with the low FODMAP diet requirements.


Creating low FODMAP popcorn is all about selecting the right seasonings. You have 4 fabulous options to choose from. For a subtle yet delightful taste, try Rosemary Porcini Sea Salt; it’s the lightest of all flavor combos, offering a gentle herbaceous and umami flavor. Fans of Italian food might prefer Italian Herb & Garlic Oil, reminiscent of aromatic garlic bread. If you’re in the mood for something bolder, Taco seasoning can bring the zest of a Mexican dish to your snack.

And for dessert lovers, nothing beats the sweet allure of Cinnamon Sugar. Each choice ensures a flavorful journey while adhering to the low FODMAP diet, making your popcorn experience a joy to rejoice in!


Embracing low FODMAP popcorn as a snack is a delicious and smart choice for those managing dietary sensitivities like IBS. Not only does it offer the comfort of a familiar, tasty treat during movie nights or casual gatherings, but it also ensures compatibility with a low FODMAP diet. The flexibility in preparation and seasoning choices allows for a variety of flavors to suit any palate. While mindful of portion sizes and the specific ingredients used, popcorn can be a safe, enjoyable, and nutritious option, providing a source of fiber and antioxidants. For those unable to tolerate popcorn, there are plenty of alternative snacks that fit within the low FODMAP guidelines, ensuring that everyone can have a satisfying, gut-friendly snacking experience.


Can You Eat Popcorn on a Low FODMAP Diet?

The main question for many is whether popcorn is compatible with a low FODMAP diet, and the answer is a comforting yes. However, it's important to mention that while popcorn itself is low FODMAP, certain factors can affect its FODMAP content. This means being mindful of what you add to your popcorn, as certain toppings or seasonings might alter its low FODMAP status. Choosing popcorn wisely ensures it remains a safe and enjoyable snack within the dietary restrictions of a low FODMAP diet.

What are FODMAPs?

FODMAPs stand for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are specific types of carbohydrates that can trigger symptoms in individuals with IBS (irritable bowel syndrome), including abdominal pain, bloating, gas, and altered bowel movements. Commonly found in high FODMAP foods like wheat, onions, garlic, dairy products, apples, and cherries, these carbohydrates are known for their higher fermentable content, which can aggravate digestive disorders. Understanding FODMAPs is crucial before delving into the specifics of popcorn as a dietary choice, especially for those managing IBS or related conditions.


While popcorn is a beloved snack, it can sometimes trigger IBS symptoms due to its high amount of fibre. The tolerable limit of fibre varies individual to individual, making it essential to introduce it into the diet at a rate that does not worsen symptoms. It's advised to gradually increase fibre intake, aiming for the recommended 30g per day. How you cook and season your popcorn also plays a role. Cooking popcorn in large amounts of oil or butter can impact IBS symptoms, as fat can affect gastric motility, leading to issues like diarrhea. However, low-fat popcorn is less likely to be an issue, making it a great option for those on a low FODMAP diet.





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