The European Football Championship is a highlight for many sports fans. The excitement, the thrilling games and cheering together are just as much a part of it as delicious, often unhealthy snacks. But what if you suffer from food intolerances? Choosing the right snacks can be a challenge, especially with fructose malabsorption and histamine intolerance . Or if you just want to eat healthy snacksI. In this blog post, I provide tips and recipes for healthy snacks that you can enjoy while watching soccer.

What is fructose malabsorption?

Fructose malabsorption is a common form of food intolerance in which the body has difficulty digesting fructose properly. Fructose is a type of sugar that is found in many types of fruit, but also in some vegetables and industrially produced foods. People with fructose malabsorption can experience symptoms such as bloating, abdominal pain and diarrhea if they consume too much fructose.

What is histamine intolerance?

Histamine intolerance is an intolerance to histamine, a biogenic amine found in many foods. Histamine is present in higher quantities in matured, fermented or long-stored foods. Typical symptoms of histamine intolerance are headaches, reddening of the skin, itching, digestive problems and in severe cases even cardiovascular problems.

Snack ideas for fructose malabsorption (permanent diet)

1. Vegetable sticks with dip: Cut cucumbers and green peppers into sticks and serve them with a low-fructose dip made from soy yogurt, lemon juice, salt and fresh herbs.
2. Cheese platter: A selection of hard and soft cheeses is well tolerated. Various types of mustard go well with it.
3. Potato potato chips: Homemade potato potato chips made from thinly sliced potatoes baked in the oven with a little olive oil and salt are a safe choice. You can also do this in the microwave. You can find the recipe in our book.
4. Rice cakes with spread: Rice cakes are generally fructose-free. Curd cheese or lactose-free cream cheese, seasoned with a little paprika powder and finely chopped nasturtium leaves, are suitable spreads.

Snack ideas for histamine intolerance (permanent diet)

1. Fresh fruit skewers: Make small skewers of chopped apples and honeydew melon and mozzarella balls.
2. Low histamine sandwiches: Use low histamine ingredients such as turkey breast, cucumber and cream cheese on bread that you can tolerate.
3. Pancakes made from low-histamine ingredients: Prepare pancakes from potatoes, zucchinis and 3 quail eggs. Fry them in a little olive oil and serve them warm.

General tips

• Homemade is better: industrially produced snacks contain a lot of salt and hidden ingredients that can trigger intolerance symptoms. It is therefore best to prepare snacks yourself.
• Check ingredient lists carefully: When shopping, pay attention to the ingredient lists(ask Ingrid to use them) and avoid foods that contain more than 5g sugar / 100g, sorbitol or histamine-rich ingredients.
• Keep an eye on portions: Even compatible foods can cause discomfort in large quantities. Therefore, keep portions small and enjoy snacks in moderation.

Drink

Of course, beer is also sometimes part of the European Championship. If you have fructose malabsorption, you can mix beer with soda water; in Austria this is called a “sour shandy”. Water or iced tea is of course better.

With these tips and recipe ideas, nothing stands in the way of a relaxed evening of soccer without a stomach ache or other unpleasant symptoms. Enjoy the European Championship and indulge in these delicious, healthy snacks!