Snacks That Won’t Bloat You - ALL RECIPES 👇 These use bloat-friendly ingredients, but everyone reacts differently — the point is to know your body and give you simple, low-bloat options. 1. Berries, Yogurt & Kiwi Low-fat or lactose-free Greek yogurt (½–1 cup), blueberries (½ cup), strawberries (5–6), kiwi (1 whole). 2. Toasted Sourdough with Eggplant Spread & Olive Oil Toasted sourdough (1 slice), roasted eggplant spread (baba ghanouj) (¼–⅓ cup), extra-virgin olive oil (1 tsp), cumin or smoked paprika (pinch), salt and pepper. 3. Air-Fried Carrots Air-fried carrots (1–2 cups) with olive or avocado oil, sea salt + pepper, smoked paprika or cumin, dried dill/thyme/rosemary, lemon zest/juice; optional dips — tahini-lemon (1 tbsp), lactose-free Greek yogurt dip, maple-mustard glaze (1 tsp Dijon + 1 tsp maple), herb-infused olive oil. 4. Popcorn Air-popped popcorn (3 cups) with rosemary or thyme (pinch), nutritional yeast (1–2 tsp), sea salt, black pepper, olive oil spray, smoked paprika (pinch), or lemon zest (pinch). 5. Cucumber Tuna Salad with Dill Tuna (2 cans), chopped cucumber (½–1 cup), fresh dill (2–3 tbsp), mayonnaise (1–2 tbsp), Dijon mustard (1 tsp), salt and pepper. 6. Sourdough with Avocado Spread & Red Pepper Flakes Toasted sourdough (1 slice), mashed avocado (¼ avocado — FODMAP safe), red pepper flakes (pinch), sea salt, lemon (optional). 7. Date Balls with Cinnamon, Cocoa & Walnuts Medjool dates (1–2 dates — FODMAP safe), chopped walnuts (1 tbsp / 10–15 g), cocoa powder (1 tsp), cinnamon (¼ tsp). Blend, roll, chill #breakfast #bloatingtips #bloating #ibs