Popcorn is a healthy and delicious snack, and thankfully for IBS sufferers is low FODMAP (up to 100g). Sometimes when you are at home on a Friday night about to put on a movie, you want to re-create that cinema experience with some freshly popped popcorn. As autumn sets in and the nights get a little colder, why not try this warm spiced treat as you settle in for a cozy night. You cannot beat home popped popcorn, and buying kernels is a lot cheaper than buying the microwave bags.

In terms of FODMAPs, the popcorn as discussed is low FODMAP, and the spices used are all low FODMAP.

Spiced Popcorn Ingredients collage


Difficulty Rating: Easy
Prep/ Cooking Time: 15 minutes
Serves: 2-3


  1. Half cup of popcorn kernels
  2. Quarter cup of olive oil
  3. 2 tablespoons of brown sugar
  4. 1 teaspoon of cinnamon
  5. Half teaspoon of nutmeg
  6. Half teaspoon of ground cloves
  7. Large pinch of sea salt


  1. Start by making the spice sprinkle to go over the popcorn. Do this by mixing all of the spices, sugar and salt together in a small bowl
  2. Next make your popcorn by coating the bottom of a medium saucepan with the olive oil
  3. Bring to a simmer while stirring constantly
  4. Add the popcorn kernels, making sure they form a single layer on the bottom of the pot
  5. Place the lid on and wait for the kernels to start popping
  6. Once they start popping, shake the pan intermittently for about 3 minutes (this stops the popcorn from sticking to the bottom and burning), or until you hear the popping stop
  7. Remove from the heat and carefully transfer to a large bowl. Be careful as the contents will be very hot
  8. Sprinkle over the spice sprinkle to taste and stir through
  9. If you have some spice sprinkle leftover, store it in a jar and use it the next time you make popcorn!
Popcorn in bowl
Fabien Dubois, PhD

Fabien Dubois, PhD

18 October, 2019 | Recipes, Food

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