Buttered popcorn is one of my favorite low FODMAP snack ideas. In this recipe, I show you how to make quick homemade popcorn that doesn’t get soggy and is a healthier version of what you’d buy at the movies thanks to ghee and sea salt.
A lot of people who read my book SIBO Made Simple to learn more about gut health, wonder why I don’t have very many low FODMAP snack recipes in there. The answer is a complicated one.
For those with a stagnant digestive system, it’s better not to snack at all and to, rather, focus on meal spacing to give your intestines time to catch up. If you have IBS and have never tried this, take note.
However, there are certain snack foods, like popcorn, that deserve their own time in the spotlight, especially since so many packaged foods are off limits on a low FODMAP diet. And it can be even harder to find vegetarian low FODMAPP recipes.
My husband and I love having buttery popcorn during movie nights (after our low FODMAP dinner) and this homemade version with ghee and sea salt is one of the simplest, easiest recipes to make.
If you’re wondering how this popcorn is low FODMAP, we’ll have to tackle the two main ingredients as an explaination.
Is corn low FODMAP?
This is definitely a frequently asked question for low FODMAP cuisine, and like most things…the answer is complicated. It depends!
Fresh from the cob, sweet corn is only low FODMAP if you stick to half a cob, which is a pretty small quantity. But corn products—likely because they are made with flint corn, which is less sweet—tend to skew low FODMAP.
Masa and cornmeal are both low FODMAP, and so are their derivatives, which include corn tortillas, polenta, grits, arepas, tamales, and more.
Popcorn kernels are also made from flint corn and fall into the same category. According to Monash University, plain popcorn is low FODMAP up to 7 cups per servings.
So that leads us to the next ingredient in this low FODMAP popcorn recipe…
Is butter low FODMAP?
Most dairy is off-limits on a low FODMAP diet because of the lactose. However, many products that are lower in lactose can be enjoyed in moderation, which includes some hard cheeses and butter!
You can enjoy up to 1 tablespoon of butter per serving on a low FODMAP diet.
This buttery popcorn recipe is made from a butter derivative: ghee! The secret to making buttered popcorn that doesn’t go sad and limp is to use clarified butter instead of regular butter. Ghee is a type of clarified butter that is popular in Indian cooking (see this low FODMAP chicken curry recipe!).
It is semi-solid at room temperature and friendlier for those who have lactose issues because all the dairy solids have been rendered and removed. It has a nutty flavor and helps keep the popcorn from getting overly wet or weighed down.
In this low FODMAP popcorn recipe, I toss some melted ghee with the popcorn kernels in the pan before popping. This allows the butter mixture to be evenly distributed and get into every nook and cranny. The resulting popcorn is airy and light, but still flavorful.
For those who want extra butter flavor, you can pour more melted ghee on top or add an additional tablespoon directly from the jar if the popcorn is still hot in the pot.
Sprinkle with some pink sea salt and you have a quick, 3-ingredient, 5 minute low FODMAP popcorn that you can enjoy year round. Click here for more low FODMAP snack ideas.
Read on for this low FODMAP popcorn recipe!
With health and hedonism,
5-Minute Buttery Low FODMAP Popcorn
- 2 tablespoons ghee or clarified butter plus more for serving
- ½ cup popcorn kernels
- ½ teaspoon fine sea salt
- Place a large lidded stockpot over medium heat. Add the ghee and once melted, add the popcorn kernels.
- Shake the pan so the kernels get fully coated in the ghee, then cover the pot. After a minute, you should hear your first pop. The popping will get louder and closer together. Continue to let the popcorn do its thing for 1 minute until the popping slows down. Shake the pan to ensure any unpopped kernels get contact with the bottom of the pot. Once the popping spaces out to 10 second intervals, remove the lid.
- Toss the popcorn with the sea salt and taste for seasoning. If you want more butter, toss with additional ghee.
- Transfer the popcorn to a large bowl, put on a movie, and enjoy. Or allow to cool completely in a bowl, then transfer to an airtight container and store at room temperature for up to 3 days.