As a Registered Dietitian that works largely with those suffering from Irritable Bowel Syndrome (IBS) the therapeutic Low FODMAP diet has been a very successful tool that I use to help my clients find freedom from symptoms of gas, pain, bloating, diarrhea and constipation. Sometimes it can be hard to find low FODMAP meal ideas, let alone low FODMAP snacks.
What are FODMAPs?
FODMAPs is an acronym for Fermentable Oligo-, Di-, and Monosaccharides And Polyols. These are carbohydrates that can ferment in the gut and trigger these unwanted symptoms. While not a forever plan, Low FODMAPs helps over 70% of IBS suffers find relief from their symptoms.
Low FODMAPs can be pretty restrictive and challenging to follow. Working with a registered dietitian can help you make this plan doable within your lifestyle. This plan is meant to only be used for up to a period of about 6-8 weeks. For best results during these period, cooking your meals and eating whole foods will allow you to know what is in your food and make sure that no high FODMAP foods make it into your meals. That being said, in order for this plan to be helpful, it has to be sustainable which might need to include convenience items. One of the most challenging aspects for my clients is finding grab and go snack ideas.
What are quick, easy portable low FODMAP snacks?
Below are some ideas for quick grab and go foods that are low in FODMAPs. Please note that some ingredients in these snacks have not been tested for FODMAP content. Check out this app to help find low FODMAP foods and low FODMAP snacks! In looking for snacks watch for these ingredients that are high in FODMAPs and therefore not allowed on the Low FODMAP dietary plan.
First of all, make sure to avoid the following ingredients in your low FODMAP snacks.
- High Fructose Corn Syrup
- Sugar alcohols- mannitol, sorbitol, mannitol
- Chicory root
- Onion powder
- Garlic powder
- Pear/apple juice
So what can you eat on a low FODMAP diet?
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1. Fruit and Vegetable
It might seem like a lot of produce is restricted on the Low FODMAP, but you still have plenty of options for snack time! Pair them with FODMAP friendly source of protein and fat for a snack that will keep you going. While it can be more costly to get precut produce- if you are more likely to eat it- it’s worth it! Here are some examples of low FODMAP produce. We also love using the Monash University Low FODMAP app to have a handy guide of which produce you can have, as well as which produce is only FODMAP friendly in certain quantities.
Low FODMAP fruits include: bananas (1/2 medium ripe or 1 medium unripe), blueberries (1/4 cup), cantaloupe, clementine’s, grapes, kiwi, lemons, limes, honeydew, pineapple, raspberry, star fruit, strawberries
Low FODMAP vegetables include: Arugula, bamboo shoots, green beans, bell peppers, bok choy, cabbage, carrots, chilies, chives, collard greens, cucumber, eggplant, ginger, kale, leeks, lettuces, okra, spring onions, potatoes, radish, spaghetti squash, Swiss chard, tomatoes, turnips, zucchini, edamame
2. Epicured Snack Packs
New to the low FODMAP scene, Epicured has quickly become a favorite among our office, with both our dietitians and our clients. They offer ready made FODMAP friendly meals and snacks. If you need something quick (that is delivered to your door), check out any of their snack packs. Some of our favorites include the cheese plate, their energy bites, and their hummus.
3. No Bake Energy Bites
No bake energy bites have become very popular recently! They are usually made with oats, nut butters, and something sweet to hold it all together. They are great because they come together fast (no more than 5 minutes prep!) and can be stored for a while in your fridge/freezer, but are also shelf stable for an on the go snack. Check out this recipe for a FODMAP friendly version that will keep you full and satisfied at your next snack time.
4. Snack Bars
Snack bars are definitely an excellent snack, but many products have ingredients that keep them off the FODMAP friendly list, like honey, inulin, or chicory! Not to worry though, there are still plenty of snack bars that work. Check out some of our favorite brands below, but keep in mind, some brands only have specific flavors that are Low FODMAP friendly.
- Hemp Heart*
- 88 Acres* : Dark Chocolate & Sea Salt *
- Go Macro: protein pleasure*, prolonged power*, protein purity*, protein replenishment*
- FODY Bars*: All of their bars are low FODMAP friendly!
- Bobo Bars*
- Enjoy Life Bars : Banana Caramel Grain & Seed Bar, Chocolate Marshmallow Bar, Maple Sweet Potato Bar, Dark Raspberry Protein Bites, Banana Protein Bites, Sunseed Butter Protein Bites, Cinnamon Spice Protein Bites*
- Happy Bars: All of their bars are low FODMAP friendly!
- True Self*
- Be Nice: Peanut Butter Chocolate Chip Bar
5. Turkey and Cheese Pinwheel
This can make a really quick and easy snack or meal! Wrap turkey with a low FODMAP friendly cheese like cheddar or havarti in a corn tortilla or a gluten free wrap like Food for Life Brown Rice Tortillas. You can even add some lettuce and tomato for some extra crunch and veggies for your day. Be cautious of any onion or garlic seasoning on the deli turkey (those seasonings are not FODMAP friendly).
6. Instant Oatmeal
Instant oatmeal is quick to make and very portable. It is high in fiber, and very filling. It also gets bonus points because it is non-perishable and is easy to store at home, work or school. Check the label to make sure that there is no chicory or inulin added.
7. P3 Packs
If you need something on the go, take a look in the deli section of the grocery store. You can find these P3 Snack Packs in the deli aisle. It is a high protein snack, portable and is easily stocked at work or home.
8. Hard Boiled Eggs
There has been a lot of confusing information recently about eggs. I have had plenty of clients say to me “I can’t have eggs because they are high in cholesterol.” While eggs are high in cholesterol, recent studies have shown that dietary cholesterol, like the one that is found one eggs, actually does not increase blood cholesterol levels. Eggs are high in protein and are easy to make OR can be bought pre-peeled for convenience. Pair your egg with a piece of fruit or GF crackers for a balanced snack.
Olives are high in heart healthy fats, and are great cold or warm. Try serving them on a snack plate with gluten-free crackers, grapes, cheddar cheese and almonds for a satisfying and filling snack (or lunch!)
While lactose is restricted on the Low FODMAP diet, this doesn’t mean that cheese is off the table. See below for some Low FODMAP cheese options. Pair with rice crackers, roll it up with turkey, or melt on tortilla chips when you are in the mood for a cheesy afternoon snack.
Low FODMAP cheeses include:
- Goat Cheese
11. Pumpkin Seeds
Who doesn’t love the satisfying crunch of pumpkin seeds*? You can have them on their own or mixed into low lactose yogurt. They can also be added to trail mix for added crunch. They are filled with heart healthy fats and high in fiber. You can make your own at home (after you carve your pumpkin) or buy them in the grocery store. Just check the seasonings to make sure there is no added onion or garlic! Remember, a low FODMAP serving is considered 2 TBSP.
Sardines are a great fatty fish that make a low FODMAP, high protein snack. Not only do they contain heart healthy omega-3 fatty acids, but they are high in calcium as well (great for keeping those bones nice and strong).
Tuna is another fatty fish that is a great high protein snack. Serve the fish as tuna salad on lettuce wraps, corn tortilla or with crackers or rice cakes.
14. Peanut Butter And Gluten-Free Pretzels
This was one of my favorite after school snacks! The low FODMAP diet would stop you from enjoying this oldy but a goody. Peanut butter and gluten free pretzels are quick and easy, and are also high in protein and fiber. To save some time, you can always buy pre packaged peanut butter for a shelf stable, on the go snack.
Nuts are one of those foods that are a dose-dependent on the low FODMAP diet. That means that only certain quantities are considered to be low FODMAP. But that is no reason to avoid them. They are a quick grab and go snack that is high in protein, heart-healthy fat, and fiber. Pair with your favorite FODMAP friendly fruit. See below for some low fodmap friendly nut options and the recommended portion size to keep them gut-friendly! Avoid cashews and pistachios on the Low FODMAP diet.
You might be thinking, “hold on, doesn’t hummus have chickpeas and garlic in it, taking this off the FODMAP friendly list?” Not to worry! We have you covered. Yes, chickpeas are a dose dependent food (¼ cup is considered FODMAP friendly), but that doesn’t mean you can’t enjoy some hummus! You can try your hand at making your own hummus using this recipe (omitting the garlic) or you can buy the Tribe Rosemary and Lemon Hummus in stores, or try Epicured’s hummus (see above). Serve your hummus with low FODMAP friendly veggies including Carrots, cucumbers, broccoli, radish, bell peppers, celery (1 stalk max).
This is one of my personal favorites. Sometimes you need something quick on the go, and the Orgain* ready made protein shakes fit the bill. They are available online and in stores, and give you a good source of protein to keep you full between meals.
18. Vegetables with FODY Dressing
Many dressings have undesirable ingredients, like garlic and onion. But FODY* has you covered! They have many different dressings that are all FODMAP friendly! Pair with your favorite FODMAP friendly veggies like carrots, cucumbers, broccoli, radish, bell peppers, celery (1 stalk max).
If you want something to satisfy that afternoon crunch craving, try popcorn! It is low FODMAP friendly and delicious! And you get a lot of bang for your buck, 7 cups is considered a low FODMAP serving!
20. Corn Chips with FODY Salsa
FODY* comes through to save the day for your next taco night! Their salsa is FODMAP friendly and makes a delicious afternoon snack with some corn chips. They also have a taco seasoning which is a staple for your next taco Tuesday.
Need help meal planning on a low FODMAP diet? Having a heart time figuring out what works and what doesn’t on the Low FODMAP plan? Make an appointment with one of our dietitians who can help you complete your Low FODMAP trial quickly and efficiently as well as help you transition get back a varied diet without the painful symptoms of IBS. Contact us at 301-474-2499 or by email at firstname.lastname@example.org.
Any Low FODMAP snacks you love? Leave them in the comments to help other FODMAPers get freedom from their symptoms with ease!
Don’t stop at Low FODMAP Snacks!
Check out our other Low FODMAP Blogs
Cooking With Food Sensitivity Survival Guide
This is unlike any other food sensitivity book you have ever read. Why? Because our book encourages you to focus on foods that you CAN eat. Our Cooking with Food Sensitivities Survival Guide will walk through each step of food preparation with 10 recipes and graphics for breakfast, lunch, dinner, and snacks that can be catered to your specific needs.
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–Blog reviewed and updated April 25, 2021
Whether you are a novice in the kitchen, or a seasoned chef, Dietitian Klara will work with you to help you reach your nutrition goals. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating, Cooking with Diabetes and Cooking with Food Sensitivities Guide.