5 foods to snack between hours that do not swell or get fat

We know, that hunger that appears mid-morning or afternoon is sometimes treacherous and makes us throw ourselves chop food not recommended. Potato chips, soft drinks, cookies, buns … They calm the appetite for a while, but we swell our tummies and add little nutritional calories to our diet. The solution? Count on food to remove the choking bug between hours and that these do not swell us, which translates into having healthy and light options at your fingertips and drawing a series of healthy habits to fulfill.


To achieve this we want to propose several healthy foods that do not swell. that is, choose those that are low in FODMAP, Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols for its acronym in English. Oligosaccharides, disaccharides, monosaccharides and fermentable polyols, which are carbohydrates that can reach the large intestine without being digested and generate abdominal swelling and gas, among other symptoms.

All the foods that we offer below will give you a healthy energy kick between hours without making you feel heavy. Of course, it is important that you do not spend with the amounts and adapt to your lifestyle. Let's go there!

1. Olives

If you're a fan of this traditional snack in Spain, you're in luck. Forget that fattening because a couple of handfuls of olives is a snack low in calories and rich in monounsaturated fat and vitamins, among others. And no, do not swell your gut!


2. Dark chocolate

Yes, another good news, right? But it is not worth anyone, it is important that it is at least 70% cocoa (and if it is over, even better). This is packed with polyphenols and magnesium, which can help reduce gas. One or two ounces are the ideal peck when you have a sweet craving.

3. Walnuts

It is one of the nuts with the highest amount of Omega-3 fatty acids and natural antioxidants such as polyphenols, as well as cocoa. In addition, they also provide protein, fiber and vitamins. A serving of between 5 and 7 nuts is perfect as a snack.

Other nuts that are also low in FODMAP and that will not swell are pumpkin seeds and peanuts.


These are the healthiest nuts to include in your diet

4. Popcorn

Yes, yes, you read well! But to be healthy you have to buy the corn and make them yourself at home. Those that come in packages contain fats of poor quality (usually palm oil) and a lot of salt, so they do not work. However, if you do them, you will get a low calorie peck that does not produce gas or bloating.


5. Varied fruits

They are the queens of the snacks and we could not recommend only one, because there are many who are low in FODMAP and will allow you to peck without bloating your belly. Which? Strawberries, coconut, blueberries, kiwi, pineapple, tangerine, orange, grapefruit, banana, pomegranate, fig and grapes. All of them are loaded with vitamins and also, you will not have to cut yourself, because as you already know, it is advisable to consume a minimum of 5 pieces a day (400 g).

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