80+ Low FODMAP Protein Bars and Snack Bars to Enjoy

Are there low FODMAP protein bars that I can enjoy despite being on a a restricting elimination diet like low FODMAP? Protein bars are a hot topic for any nutrition-related condition. I frequently field questions such as: which bar should I choose, where do I find them, how much do they cost? Most dietitians have a favorite or two, but ensuring it is appropriate with specific health conditions and dietary restrictions can be a challenge. The low FODMAP diet is no exception to this! (What is the low FODMAP diet? Start here to learn more about it!)

Protein Bar Benefits

Protein bars are a great quick-and-easy snack, or even a component of a meal. They can provide a balance of protein, carbohydrates, fats, and fibers. Aside from that, the convenience is undeniable. No preparation is involved, they’re easy to eat on the run, and they can be delicious! Anything with chocolate and peanut butter would be my choice…but what exactly do I mean by a protein bar?

How to Define a Protein Bar

In this blog, a protein bar is defined as anything with 6 grams or more of protein for the full serving of the bar. The protein in these bars will come from nuts/seeds, rice protein, pea protein, egg whites, and (on occasion) whey/soy protein isolate. Anything less than 6 grams of protein will be dubbed a “snack bar” which is also synonymous with a granola bar.
There are thousands of protein bars on the market with long ingredients lists. This makes it hard to know which ones to choose, especially on the low FODMAP diet.

Here are some ingredients to avoid when reading labels for a low FODMAP protein bar:

 Agave
 Cashews and pistachios
 Chicory root
 Dates
 Apple or pear juice concentrate
 High fructose corn syrup
 Honey
 Inulin
 lactose
 Nonfat dried milk
 Dried fruits—1 tbsp is considered low FODMAP for most
 Soy protein concentrate
 Sugar alcohols (especially in bars considered low carb)
 Wheat
 Whey protein concentrate

After reading through the ingredients to watch out for, you may be wondering, “I thought soy and whey proteins were low FODMAP!”

Let’s debunk this!

Whey protein isolate and soy protein isolate are untested, but thought to be safe on the low FODMAP diet. This is due to the processing involved. Whey protein isolate goes through processing that results in the removal of lactose whereas whey protein concentrate does not and can have high levels of lactose. For soy protein isolate, the processing removes excess galactans making it lower in FODMAPs. Some of the bars in this blog may contain either of these protein additions. If you have had
digestive issues with any form of whey or soy protein, please base the trial of these bars on personal tolerance.

Let’s talk about some low FODMAP protein bars on the market.

Low FODMAP Protein Bar Brands

When it comes to the protein bars, there are a few certified low FODMAP bars, while others are suspected to be low FODMAP based off on ingredient analysis. With the non-certified bars, it is best to test personal tolerance before continually consuming.

Certified Low FODMAP Protein Bars

These bars are certified low FODMAP either by Monash University or FODMAP Friendly making them a trusted low FODMAP choice. Rachel Pauls does their own FODMAP certification.

 

Enjoy Life Protein Bites

  • Dark Chocolate Raspberry
  • Dipped Banana
  • SunSeed Butter

FODY Foods Bars

  • Almond Coconut
  • Blueberry Almond Snack
  • Dark Chocolate Sea Salt
  • Peanut Butter Chocolate Quinoa

Fodbods Bars

  • Banana and Peanut Butter
  • Lemon and Coconut
  • Mint Chocolate Bar
  • Peanut and Chocolate Chunk
  • Raspberry and Coconut

Gomacro Bars: flavors based on Gomacro Website

Full Sized Bars

  • Balanced Goodness—Granola and coconut
  • Everlasting Joy—Coconut, almond butter, chocolate chips
  • Prolonged Power—Banana and almond butter
  • Protein Replenishment—Peanut butter
  • Protein Purity—Sunflower Butter and Chocolate
  • Protein Pleasure—Peanut Butter Chocolate Chip
  • Protein Decadence—Dark chocolate and almonds
  • Smooth Sanctuary—Double chocolate and peanut butter chips
  • Sweet Awakenings—Mocha chocolate chip
  • Mini Bars: includes flavors mentioned above
  • Maple Sea Salt Pure Promise
  • Oatmeal Chocolate Chip
  • Salted Carmel and Chocolate chip

Kids Bars

  • Chocolate Chip Cookie Dough
  • Cinnamon Roll
  • Double Chocolate Brownie
  • Oatmeal Chocolate Chip Cookie
  • Peanut Butter Cup

Happy Bars: Rachel Pauls

  • Banana Chocolate Glee
  • Chocolate Chip Delight
  • Oatmeal Raisin Bliss
  • Orange Chocolate Ecstasy
  • Peanut Chocolate Euphoria
  • Peanut Maple Pleasure

As you can see, the brands of low FODMAP protein bars are a bit short. So, I also gathered a list of non-certified protein bars that should be safe to consume based off ingredient analysis. These are typically made from oats, nuts, a safe sweetener, and in two cases, whey and soy protein isolate.

Non-Certified Low FODMAP Protein Bars

88 Acres

  • Banana Bread
  • Cinnamon and Oats
  • Dark Chocolate Sea Salt
  • Dark Chocolate Brownie
  • Double Chocolate Mocha Seed

Caveman

  • Chocolate Walnut Collagen
  • Chocolate Chip Collagen
  • Double Dark Chocolate Protein

Fodmazing

  • Nuts About You

Health Warrior

  • Dark Chocolate Almond Coconut
  • Maple Sea Salt
  • Pumpkin Seed Dark Chocolate
  • Pumpkin Seed Chocolate Almond

Marigold Protein Bars (contain whey protein isolate)

  • Coconut Rage
  • Chunky Choco Pecan
  • Cinnabahn
  • Nuts About You
  • Macarooned
  • Pecan Sandie

If protein isn’t part of your personal goal, look no further, I have researched snack bar brands that are low FODMAP and lower in protein. Not all of these bars are certified low FODMAP so keep that in mind when choosing an option! And remember, these bars have less than 6 grams per serving but can still provide the convenience and good taste that a protein bar can.

Low FODMAP Snack Bars

Kashi Chewy Granola Bars

  • Dark Mocha Almond
  • Chocolate Almond Sea Salt
  • Chocolate Peanut Butter
  • Peanut Butter

Belliwelli

  • Cinnamon Swirl
  • Fudge Brownie
  • Lemon White Chocolate
  • Minty Chocolate

Bobo’s Oat Bars

  • Almond Butter Oat
  • Banana Chocolate Chip
  • Chocolate Almond Brownie
  • Chocolate Chip
  • Coconut Almond Chocolate Chip
  • Coconut Oat
  • Dark Chocolate Almond with Sea Salt
  • Lemon Poppy Seed
  • Original Bar
  • Peanut Butter Oat
  • Peanut Butter Chocolate Chip Oat

Food For Health

  • Fruit free bar

Nature Valley Crunchy Bars

  • Cinnamon
  • Maple Brown Sugar
  • Peanut Butter
  • Pecan
  • Roasted Almond

Carman’s Bars

  • Dark Chocolate Nut Espresso
  • Original Fruit Free Muesli
  • Super Berry Muesli Bars

Whether or not you are deciding on a protein or a snack bar, low FODMAP options do exist! Hopefully you feel more confident the next time you visit the store looking for a low FODMAP bar.

As a certified LEAP therapist, Dietitian Kathleen can help you solve your digestive difficulties with cutting edge research and state of the art protocols. Co-author of Cooking with Food Sensitivities Survival Guide.