(Check out Part 2 for shish kebabs and peanut butter cups!)

The World Cup has been a regular topic of conversation here at FoodMarble, and a few major rivalries will be coming to a head this weekend. With many people planning to watch the match with friends and family, it’s time to talk about party snacks! But if you or a guest is dealing with digestive issues, it can be difficult to know what gut-friendly snack options you can serve.

To make sure the munchies you serve are safe for people with IBS and other persistent digestive issues, you should consider whether they are “low FODMAP”. FODMAPS are a family of fermentable sugars that includes things like lactose or fructose. Foods that are high in these sugars can sometimes trigger symptoms for those with sensitive digestive systems.

FODMAPs can be found in a lot of different foods, so check out some of our low-FODMAP favourites!

Sweet and spicy salsa with corn chips

Prep time: 20min, vegetarian/vegan

Chips and salsa are synonymous with party food in many places, but this favourite requires a bit of tweaking to make it low FODMAP. Corn chips are generally a safe option, but pre-made salsas have a lot of onion and garlic, which makes them a minefield for those with sensitive digestive systems.

The solution? Keep the chips and make your own salsa! We were inspired by an easy pineapple salsa recipe on Culinary Hill, but it required a bit of tweaking to make it low FODMAP.

Instead of red onion, which is full of troublesome FODMAPs, we used scallions. Cut off the white ends of the scallion and use only on the dark green sections for a low-FODMAP alternative.

While many recipes will call for a store-bought hot sauce to add some kick, some of these contain sneaky ingredients that can lead to an upset gut. Stick to traditional Tabasco sauce or use a sprinkle of cayenne pepper to add just a bit more kick. Keep in mind that spicy foods can sometimes aggravate digestive symptoms, so try to keep spice levels moderate unless you know you tolerate it well.

Ingredients (8 servings)

  • 1–1.5 pounds (450–680g) pineapple diced
  • 6 fresh tomatoes cored and diced
  • 2 red or green chili peppers, seeded and finely chopped (or more to taste)
  • 1.5 tablespoons fresh lime juice
  • Salt and freshly ground black pepper to taste
  • Corn chips


  • Half a bunch cilantro (coriander) finely chopped
  • Cayenne pepper OR Tabasco sauce to taste


  • Dice pineapple, tomatoes, chilies, and cilantro (if using) and combine in a large bowl.
  • Add fresh lime juice.
  • Sprinkle with salt, pepper and cayenne pepper (if using) to taste.
  • Mix and let stand for 30 minutes before serving with corn chips


Prep time: 10 min.

Popcorn is a simple low-FODMAP standby. Air popping kernels and adding your own seasoning allows you to control exactly what you’re eating. The old standby of salt and butter is a good option because butter is generally low in lactose.

If you’re a cheese fan, try grating some parmesan or other aged cheeses onto your popcorn. Aged cheese is also usually low in lactose, but if you’re unsure, check the carbohydrates in the nutritional information. This will give you an idea of how much lactose is in the cheese.

We hope you enjoy your World Cup party!

We’ll have more great snack recipes for your World Cup party before the end of the week, so stay tuned!



AIRE is a pocket-sized breath analysis device. It helps people with chronic digestive issues determine the foods that work best with their digestive system. To learn more about AIRE, visit www.foodmarble.com.

These recipes are low FODMAP to the best of our knowledge. However, FODMAP testing is an ongoing area, and can sometimes lead to changes in these recommendations.