Our Favorite Gut-Friendly Dips for Crackers
Jul 20, 2024
You’ve got your Unbothered sourdough crackers — crunchy, fermented, belly-friendly. But what do you spread on top? This post shares our favorite gut-friendly dips that pair beautifully with our crackers, so you can snack without worry. Because at Unbothered Foods, we believe in flavor without the fallout.
What makes a dip gut-friendly?
Before diving into recipes, here’s what we look for:
Low-FODMAP ingredients (for those sensitive to fermentable carbs)
Simple, whole-food ingredients — avoid additives, gums, excess onion/garlic
Balanced fat and protein — for satiety and digestive ease
Gentle on the gut — minimal fattyfermented or spicy ingredients
1. Herbed lactose-free yogurt dip
Ingredients
Lactose-free Greek yogurt
Fresh chives, dill, parsley (finely chopped)
A squeeze of lemon juice
Salt & pepper
Why it works
No garlic or onion, full of probiotics, and a light tang that complements the sourdough crackers.
Serve with
Rosemary & Sea Salt crackers or Sea Salt & Flax crackers
2. Olive oil & herb infusion with smoked salmon
Ingredients
Extra virgin olive oil
Finely chopped oregano, basil, chives
Lemon zest
Flaked smoked salmon (no added onion or garlic)
Pinch of sea salt
Why it works
A flavorful no-dairy, no-legume option that’s rich in healthy fats keeping you full and satieted.
3. Low-FODMAP roasted red pepper hummus (small batch)
Ingredients
Canned or roasted red bell pepper (no onions)
Cooked chickpeas (small portion, rinsed well)
Garlic-infused oil (just the oil, not garlic pieces)
Lemon juice
Cumin, smoked paprika
Salt
Why it works
Onion and garlic are common triggers; using garlic-infused oil gives flavor without the FODMAP hits. Keep portions moderate.
4. Whipped goat cheese with chive & olive oil drizzle
Ingredients
Soft goat cheese
A splash of lactose-free milk (or nondairy milk)
Freshly chopped chives
Olive oil
Why it works
Goat cheese is easier to digest for some, especially in small amounts. This dip is creamy, light, and pairs beautifully with the crunch of crackers.
Tips for dipping without disaster
Avoid large amounts of onion/garlic; use infusions when possible
Stick to fresh herbs, mild spices, and gentle acidity
Pair with protein/fat (e.g., dip + cracker + a few olives)
Try in small portions when introducing a new dip
Serve & enjoy
Build a gut-friendly snack board: a few flavors of Unbothered crackers + 2–3 of these dips + cucumber slices or carinated olives. Share with friends who need “foods that leave your bellies feeling happy and unbothered.”
