Low FODMAP Flaxseed Crackers
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It’s recipe time again! Today I’d like to share one of my favorite crackers with you. They are incredibly easy to make and delicious! As you can read on the blog I wrote for Karlijn’s Kitchen, fiber is a tricky one on the FODMAP diet. These crackers will help you amp up your fiber intake! So let’s get started on these low FODMAP flaxseed crackers
The Ingredients of low FODMAP flaxseed crackers
These flaxseed crackers are incredibly easy to make and you only need to have 4 ingredients in the house! In my case, the seeds that are used in these crackers are already a staple of my kitchen pantry. And if you want to read more about how your pantry should look, check out my article on a low FODMAP pantry!
Ground flaxseeds are the main ingredient for these crackers. The ground flaxseed is ideal for creating a viscous matter in combination with water. The soluble fiber in the crackers will make sure your pits and seeds mix will be an actual cracker instead of just baked pits and seeds….
Flaxseed is low FODMAP, but it does have an upper limit. The safe portion of flaxseeds is 15 grams, and from 30 grams the flaxseeds are high in Oligosacharides-GOS. So be mindful of the amount of crackers you’re eating if you’re still in the elimination phase of the FODMAP diet. Keep it to 1 cracker and you should be fine!
Sunflower, pumpkin and sesame seeds
Sunflower seeds, pumpkin seeds, and sesame seeds are the flavorings of these crackers. All these seeds have a maximum portion size on the FODMAP diet for the oligosaccharides-fructans, but since you’re only using small amounts of every type of seed, you won’t have to worry about that.
Pumpkin seeds are low FODMAP up to 23 grams.
Sesame seeds are low FODMAP up to 11 grams.
Sunflower seeds are low FODMAP up to 6 grams.
These crackers have a great amount of fiber thanks to all the seeds it contains.
Ideally, the recipe is divided into 10 crackers, to make sure 1 cracker is completely FODMAP safe. In this scenario, 1 cracker will contain 5,2 grams of fiber! This is 17% of your recommended daily intake (RDI) of 30 grams of fiber. Well, that just makes it a whole lot easier to reach your fiber goals!
These crackers are also amazing for you if you suffer from constipation-predominant Irritable Bowel Syndrome (IBS-C). Consumption of 10-15 grams of ground flaxseed every day has been shown to reduce constipation by holding on to water and keeping the stools moister.
Looking for symptom relief from IBS? I’ll show you step by step how to take control of bloating, stomach pain and constipation. Book a free discovery call to learn more.
These crackers taste amazing on their own, but are even better with a topping! You can use low FODMAP jam, peanut butter, cheese, slices of fruit, maple syrup and so on. Are you drooling yet?
So get baking on these low FODMAP flaxseed crackers, and let me know how you like them! What did you top it with to make them even more yummy?
FODMAP flaxseed crackers
Recipe by Positive Gut – positivegut.com
- Dough roller
- Baking paper
- 125 grams ground flaxseed
- 50 grams pumpkin seeds
- 50 grams sunflower seeds
- 25 grams sesame seeds
- 1 tsp salt
- 150 ml water
- In a big bowl, mix together the ground flaxseed, pumpkin seeds, sunflower seeds, sesame seeds, salt and water. Make sure to mix thoroughly. Cover with some tin foil or a piece of baking paper and let it rest for 30 minutes. In these 30 minutes, the flaxseed will become more viscous because it will bind the water
- Preheat the oven to 180 degrees celcius
- Cover a baking tray in baking paper and put the seeds mix onto the tray. Spread the seeds mix over the tray and cover with another sheet of baking paper. Get your dough roller out, and flatten the seeds mix so that it's evenly spread over the baking tray. If you don't have a dough roller, you could use your hands or a bottle.
- Remove the top sheet of baking paper carefully. Put the baking tray with the seeds mix into the oven. Bake for 20 minutes of 180 degrees celcius.
- After 20 minutes, take the tray out of the oven. Carefully lift the seed mix (which is now a big cracker) off the baking tray by lifting the baking paper. Put the big cracker on the kitchen counter and cut the cracker into 10 pieces. Flip each cracker so that the bottom is up, and put back on to the baking tray. Bake for another 5 minutes so that the crackers are nice and dry.
- Get the crackers from the oven, let them cool. And enjoy them with your favorite spread! Keep for a maximum of 3 days in an airtight container.
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!