Top 5 low salicylate snacks that are also dairy free, soy free & gluten free.
Updated: Oct 8, 2018
Finding quick snacks when on a restricted diet can be a bit of a challenge so check out this list of top 5 low salicylate snacks ready to grab on the FAILSAFE or RPAH food chemical elimination diet.
1. PLAIN SALTED CRISPS
Plain salted chips (not flavoured) is a handy snack that is low in natural food chemicals. Dairy Free (DF), Soy Free (SF), Gluten Free (GF), Nut Free (NF), Egg Free (EF) and low FODMAP.
Always check the ingredients, as a well known brand of chips commonly chosen on this diet is Smiths Original chips. Recently, a change has been made with the addition of rosemary extract which is a source of salicylates, so is no longer a good choice for the FAILSAFE low chemical elimination diet.
Great choices are the plain Red Rock Deli chips or the Plain Kettle chips.
Red Rock Deli & Kettle Original ingredients: potatoes, sunflower oil, salt
2. LEGUME CHIPS
Lentil or bean chips feel like a healthier alternative to potato chips as they contain some fibre. Great if you tolerate high fibre grains- it must be noted that some people do better on more refined foods. It is not known why at this stage.
As made from lentils or beans, are high in FODMAPs.
Check out Simply 7 Lentil Chips in the health food section at major supermarkets.
Pair the bean chips with home made chick pea dip (alternative to hummus): puree 1 can (400g) of drained canned chickpeas and blend with 1/2 cup rice bran oil, small amount of garlic and 1/4- 1/2 tsp citric acid (optional - I prefer without). Add salt to taste. Add small amount of water for a more creamy texture.
Low FODMAP note: 1/4 cup rinsed and drained tinned chick peas are low FODMAPs, but 1/2 cup is moderate in GOS. Garlic infused oil (home made using low chemical oil such as rice bran oil) can be used instead of garlic.
Other alternatives to lentil or bean chips is to scoop up the chic pea dip are gluten free crackers such as Orgran buckwheat, quinoa, rice or essential fibre crispibread.
3. ROASTED CHICK PEAS (THE HAPPY SNACK COMPANY)
These are great little snacks made from roasted chickpeas- just pop in your mouth for a great crunch. Ingredients: Chickpeas 90%, canola oil, sea salt 0.3%, garlic powder.
If do not tolerate FODMAPs, may need to avoid as not only is chickpeas high in FODMAPs (unless canned and no more than 1/4 of a cup) but the added garlic powder is high in FODMAPs.
Find them in the health food sections of major supermarkets such as Coles.
Avoid the fava bean versions as they are broad beans which are VERY HIGH in salicylates and amines.
4. CAROB KIBBLE NIBBLES
A great carob nibbly snack that is 100% made from carob- nothing else! While carob buttons may contain dairy or soy- you can rest assured that these kibble nibbles are dairy and soy free.
Ingredients: 100% pure carob bean. DF, SF, GF, no nuts or egg or additives.
If also limiting FODMAPs, limit as any more than 1 heaped teaspoon of carob powder is moderate (1 1/2 teaspoons) or high (2 heaped teaspoons) in FODMAPs
I found these at Allergy Train (online store) but also check out large health food stores.
5. SOME COMMERCIAL BISCUITS
Orgran vanilla short bread hearts: Dairy Free (DF), Soy Free (SF), Gluten Free (GF), Nut Free (NF) and Egg free (EF). Also low in FODMAPs.
Ingredients: Maize Starch, Palm vegetable oil, Sugar, Brown Rice Flour, Tapioca Starch, Natural Flavour, Salt, Vanilla, Beta Carotene, Vegetable Gums, Stabilizer: Methylcellulose, Guar.
Note: the maize starch is highly processed so salicylates and glutamates that you would normally find in maize or corn have been processed out.
A note about vanilla: the more sensitive among you may find too much vanilla may be an issue. This is more the case for children. If you diet is not working, you could try and limit vanilla containing products, even if they are deemed safe. A guide is to keep to less than 2 drops of vanilla per day for those who are more sensitive.
Eskal vanilla tea biscuits: contains egg so only suitable if you are including egg in your elimination diet. DF, GF, no added soy. Also low in FODMAPs. Contains egg.
Ingredients: Corn Starch, Sugar, Vegetable Oil, Glucose Syrup, Whole Egg Powder, Cellulose Gum (E466), Raising Agents (Ammonium Bicarbonate, Sodium Bicarbonate), Salt, Acidity Regulator (Sodium Pyrophosphate), Flavourings, Caramelised Sugar, Edible Acid (Citric Acid)
The added vanilla may be too much for some and cause reactions.
It really helps to stock up the pantry with a few favourite snack foods for those times when you are tired and hungry and just want to easily grab something to eat or to take with you when you are going out.
This page will be modified as food products change to keep it up to date.
last modified: 23 June 2018
1. RPAH elimination diet handbook: with food and shopping guide. Anne Swain, Velencia Soutter, Robert Loblay. 2011 (revised edietion)
2. Monash University low FODMAP app. Version 2.0.9. Accessed March 2018
3. Food Intolerance Network, supermarket list. https://fedup.com.au. Accessed March 2018.