Top 5 low salicylate snacks that are also dairy free, soy free & gluten free.
Updated: Aug 17
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 choice is the Plain Kettle chips. Kettle Original ingredients: potatoes, sunflower oil, salt
Other plain chips have rosemary extract added as a natural preservative so are best avoided on the RPAH elimination diet.
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 lentil chips with home made chick pea dip (alternative to hummus): puree one 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 chickpea dip are gluten free crackers such as Orgran buckwheat, quinoa, rice or essential fibre crispbread.
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%), Non GMO Canola Oil, Sea Salt (0.6%).
If you are FODMAP sensitive, keep to 1/4 cup as per chickpea allowance. Better tolerated now the garlic has been removed from the ingredients.
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 be 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
Check out large health food stores.
5. BUCKWHEAT PANCAKES (Orgran)
Fits the bill for most elimination diets: free of top allergens, Low FODMAP and low in salicylates/amines/glutamates.
This is such a well tolerated product- make up the whole box, and use egg or Organ egg replacer. Freeze the whole batch with baking paper in between- grab when you need a quick snack. Fantastic when avoiding wheat or gluten.
Top with Nuttelex Original, pure maple syrup and tinned pear (in syrup) or even cashew paste.
Add 100mls water into the recipe to turn into wraps.
Low FODMAP note: this product is low in FODMAPs, avoid tinned pear and cashew paste (or limit to 1 tsp) as high in FODMAPs.
While there are not a lot of convenience foods suitable for the rPAH elimination diet, knowing which ones can be well tolerated can be a boost in a diet where so much food preparation is required.
Last modified: 17 Aug 2023
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.