Sweet and Salty Low-FODMAP Popcorn/Kettle-Corn Recipe; Gluten-free, Vegan

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Low-FODMAP kettle corn is my absolute favorite treat for family movie nights, entertaining, kids parties and more! This super quick, easy and inexpensive low-FODMAP popcorn tastes so much better than store- bought…you won’t believe your taste buds! Low-FODMAP kettle popcorn is also a great source of fiber that won’t upset your tummy.

You can also string this low-FODMAP popcorn around your home for the holidays, or else make it into the perfect low-FODMAP stocking stuffer.

You may also love my low-FODMAP Granola and low-FODMAP White Chocolate Party Mix recipes.  Or check out over 500 more low-FODMAP recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Kettle Popcorn Recipe; Gluten-free, Vegan

Although this recipe has not been tested a single serving should be low-FODMAP based on the ingredients.

Cook time: 5 Minutes

Makes about 14 cups

Servings: 2-7

(7 cups is 1 serving based on FODMAPs, but it is a lot of low-FODMAP popcorn! Similar to a large movie- theater popcorn)


  • 1/2 cup vegetable oil
  • 1 cup popcorn kernels
  • 2/3 cup sugar
  • 2 teaspoon salt (alter based on your preference)


  • Heat the oil in a large pot over medium-high heat
  • Put one kernel in the pot. When it pops, the oil is hot enough
  • Add the popcorn and sugar. Give the kernels a quick stir and then cover with a lid
  • I usually put on oven mitts and the whole time I swirl the pot on the burner so the kernels get evenly heated and don’t burn
  • Once the popping slows down, remove immediately from the heat and pour the kettle corn into a large bowl
  • If you don’t take it off the heat it will burn the sugar
  • Sprinkle with salt and serve immediately

  • Best low-FODMAP Movie night snack EVER!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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