Seasoned Seaweed Snacks
Paper-thin sheets of roasted nori deliver a satisfying savory crunch with virtually zero fiber. One of the lightest, safest snacks you can reach for during a flare.
Seasoned Seaweed Snacks
Paper-thin sheets of roasted nori deliver a satisfying savory crunch with virtually zero fiber. One of the lightest, safest snacks you can reach for during a flare.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Open the package and check the ingredient label for any added garlic or onion powder—these are high-FODMAP triggers to avoid.
Enjoy the crispy sheets straight from the package as a snack, or crumble over rice or soup for extra umami flavor.
For homemade seaweed snacks: Preheat oven to 300°F (150°C). Brush plain nori sheets lightly with sesame oil, sprinkle with a pinch of salt and sesame seeds, and bake for 5-6 minutes until crispy and fragrant. Let cool completely before eating—they crisp up further as they cool.
300°F (150°C)Equipment: baking sheet, pastry brushTip: Watch closely—they go from perfectly crispy to burnt quickly
Notes
Storage
Keep seaweed snacks in their original sealed package or transfer to an airtight container. They lose crispness rapidly when exposed to air. Use within 1-2 days of opening for best texture.
Brands to look for
Annie Chun's, gimMe, SeaSnax, and Trader Joe's all make roasted nori snacks. Always check the ingredient label—some varieties include garlic or onion powder, which are high-FODMAP.
Oil substitutions
If you don't have sesame oil or have a sesame allergy, use light olive oil or avocado oil instead. Both are low-FODMAP and well-tolerated during flares.
Restoring crispness
If your nori sheets lose their crispness, briefly toast them in a 300°F (150°C) oven for 2-3 minutes to restore the crunch.
Flavor variations
Plain nori is safest, but once you're in remission, you can experiment with light seasonings like a sprinkle of nutritional yeast or a tiny drizzle of tamari (gluten-free soy sauce).
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
