Low FODMAP Grazing Board

Something for everyone.

Food is a wonderful way to bring people together. In fact, I believe conversation and connection revolve around the table or kitchen counter. But for SIBO sufferers, gut healers, and Low FODMAP diet followers, we are often left feeling isolated from society, due to our dietary restrictions. Low FODMAP options are slim to none at restaurants and social gatherings, making it difficult for those of us with chronic illness to feel welcome, included, and frankly, normal. I’ve come to know this feeling of isolation, all too well, leaving me desperate for change, some way to create a bridge between those with chronic illness, and those without.

Grazing boards, whether they be nut and cheese, charcuterie and jam, or in this case, fruits, veggies, nuts, and chocolate, are an effortless way to play into our social needs as human beings. There’s usually a little something for everyone, whether you’re a carnivore, a vegan, a sweet tooth, a lover of salty snacks, or even a celiac. But if you have allergies or food sensitivities, you probably find yourself picking around different parts of the board, rather than enjoying it in it’s entirety.

So, I’ve created a board that’s friendly to everyone!

Products & Ingredients

While creating this board, I’ve collected a few of my favorite products and ingredients that are not only easy to grab, mess free, and kitchen free, but the least processed, FODMAP friendly, gluten free, plant based, and stress free ingredients.

When putting together a beautiful and balanced grazing board, there are a few key flavor and texture palettes to incorporate, making for a well rounded platter. Fat, salt, acid and heat, are the four components, to the perfect board. Fat for dipping, salt for snacking and crunching, acid and heat for a fun kick.

For a salty, crunchy staple, perfect for dipping, I’ve used Terra Chips Exotic Harvest. This blend is made of purple potato, carrots, and kobocha squash, completely fodmap friendly! Along with this crunchy chip, I’ve included Flackers Organic Original Sea Salt Crackers, which are an awesome source of protein and crunch.

For dipping, I’ve taken Kite Hill’s Vegan Ricotta, and mixed it with a few dashes of Simply Organics, Herbs de Provence blend, to add an extra punch. Kite Hill’s Ricotta is an almond based cheese, with a goat cheese like flavor, made with five simple ingredients, making it the least processed vegan cheese I have found yet, free of added oils, preservatives, gums, or thickeners. Dangerously addicting, this is a great product to pair with crackers and fresh vegetables, making it perfect for plant based cheese boards. Not to mention, this ricotta pairs wonderfully with Italian dishes, or used as sandwich spreads, as well.

The rest of this board is up to you, and your creativity! I’ve loved adding sliced avocado as another source of fat, slices of citrus, berries, fresh greens (Swiss chard or rainbow chard stalk are great for dipping and have a lovely, fresh and crunchy flavor!) bell pepper, tomatoes, salted pumpkin seeds, pecans, and of course, Lily’s stevia sweetened chocolate.

Keep in mind, when consuming these packaged products, they aren’t all organic, so, like any other processed, store bought item, try to limit your consumption! Save them for special occasions, gatherings, or the occasional craving you just have to satisfy.