Newly Tested Food: Popcorn
By Lyndal McNamara (APD)
Exciting news from the Monash FODMAP team- Your favourite movie treat has now been tested and meets our low FODMAP criteria in a <100g serving! So what does a 100g serving of popcorn actually look like? To answer this question we ventured to our local cinema and investigated the typical popcorn buckets on offer, and here are the results:
So the good news is that you can still enjoy a small box of cinema popcorn (or 1/3 of a medium box or ¼ of a large box if you are sharing) as part of your low FODMAP diet. It is important to note that many cinemas now offer flavoured popcorn or flavouring sachets that you can add yourself. If you are planning on choosing a flavoured option, just be sure to check the ingredients list first for any high FODMAP ingredients such as garlic powder, onion powder, honey or high fructose corn syrup.
Cinema popcorn is also usually popped in oil with butter and salt added, so can be quite high in calories, saturated fat and sodium. High fat foods can trigger IBS symptoms in some individuals, so consider this type of popcorn an occasional treat and be mindful of how much you eat in one sitting. Despite this, a typical serve of plain, air-popped popcorn (60g) makes a nutritious and satisfying snack, providing around 9g of dietary fibre and 8g of protein. Why not try making your own air-popped popcorn at home with one of these low FODMAP flavour toppers- Enjoy! Lyndal McNamara (APD)
- For a savoury option, lightly spray your hot popcorn with olive oil spray and sprinkle with smoked paprika, dried oregano and parmesan cheese (1 tbs. max)
- For a sweet option, lightly spray your hot popcorn with coconut oil spray and sprinkle with cinnamon, icing sugar (1 tsp max.) and cocoa powder