Guide to the Best Low FODMAP Snacks
If you suffer from digestive issues such as irritable bowel syndrome (IBS), eating the right foods to prevent symptoms is a must. When on a low FODMAP diet, you must consider what to eat for meals and snacks. This Guide to the Best Low FODMAP Snacks will be your resource for your go-to gut-friendly snacks.
I love to have a midafternoon snack to help fuel my evening workout after work. Choosing the right snack will give you energy and help prevent uncomfortable digestive symptoms. Read this guide to get some of my favorite low FODMAP snacks to enjoy anytime you get hungry between meals.
Understanding the Low FODMAP Diet
First, let’s better understand the low FODMAP diet. Monash University created it to help improve the digestive issues of those with IBS. Foods high in FODMAPs can increase symptoms such as bloating, gas, abdominal pain, and altered bowel regularity.
FODMAPs are found in certain carbohydrates and are Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. So when you follow a low FODMAP diet, you will eliminate these foods for 2-6 weeks. During this time, you will likely find that your symptoms improve. Then, during the reintroduction phase, you will gradually add each FODMAP food group back into your diet to help you identify which foods trigger symptoms.
According to John Hopkins Medicine, research has shown that the Low FODMAP diet reduces digestive symptoms in up to 86% of people. I was also able to improve my symptoms and identify foods causing my symptoms, such as bloating.
Read my Ultimate Guide to the Low FODMAP Diet and check out my IBS Nutrition page for helpful nutrition tips.
Best Low FODMAP Snacks
Ok, so now that you have at least a basic understanding of the Low FODMAP diet, let’s get to those tasty snacks! I have divided the snacks into categories: Fruits, Vegetables, Nuts and Seeds, High Protein, Grains/Toast, Dairy/Non-Dairy Options, and Snack Bars and Treats.
Fruits
- Kiwi: 2 medium
- Pineapple: 1 cup
- Cantaloupe: ¾ cup
- Navel orange: 1 medium
- Mandarin orange: 1 medium
- Blueberries: 1 cup or 125 grams, but up to 500 grams remains low in FODMAPs, according to the Monash University App.
Vegetables
- Carrot sticks: Carrots are low FODMAP in up to 500 grams.
- Cucumber slices: up to ½ cup
- Green Bell pepper slices: ½ cup
Nuts and Seeds
- Almonds: 10 nuts
- Walnuts: 15 nut halves
- Pumpkin seeds: 2 tablespoons
- Sunflower seeds, hulled: 2 teaspoons
- Peanuts: 32 nuts
- Peanut butter: 2 tablespoons
High Protein Snacks
- Hard-boiled eggs
- Cheese is low in lactose, and many varieties are low in FODMAPs! So, if you are a cheese lover, here are some cheeses that Monash gives the green light and are low in FODMAPs up to 500 grams: Swiss, mozzarella, Havarti, feta, Camembert, Oaxaca, Parmesan, pecorino, Gruyere, Monterey Jack, and lactose-free cream cheese, to name a few.
- Turkey or chicken deli slices
- Go Macro protein bars
- High protein shakes
Grains/Toasts
- Plain rice cakes topped with peanut butter
- Toast made with gluten-free bread topped with two tablespoons of regular cream cheese or lactose-free.
- Popcorn is one of my favorite snacks, not only because it tastes so good but also because of its high fiber content. Plain popcorn is low FODMAP in up to 7 cups per serving, but listen to your body for your tolerance level.
Dairy/Non-Dairy Options
- Lactose-free or coconut yogurt, mix with fruit such as kiwi, pineapple, or blueberries!
- Low FODMAP smoothies, check out these smoothie recipes by Fody Foods
- Rice pudding made with almond milk or lactose-free milk
Snack Bars and Treats
- Low FODMAP granola
- Snack bars by BelliWelli
- Almond flour blueberry muffins
- Plain potato chips, one small package, 30 grams per serving
- Pretzels, ½ cup, 24 grams per serving
Tips for Snacking on a Low FODMAP Diet
It’s important to remember these guidelines when you are snacking on a low FODMAP diet.
- Read ingredient labels to check for hidden FODMAPs. Inulin is one example of a high FODMAP ingredient added to many snack foods.
- Next, remember to use portion control. It can be easy to overindulge when snacking, so pre-portion your snacks to be low in FODMAPs.
- Also, try different snack combinations for more fun and variety with your snacks.
- Add some high-protein options to help promote fullness and maintain muscle mass.
- Stay hydrated with water or sparkling water and herbal teas such as ginger or cinnamon tea!
Conclusion
Choosing low FODMAP snacks is a must when you want to avoid uncomfortable digestive symptoms. Plenty of delicious snacks are safe to eat when following a low FODMAP diet, and you can enjoy them whenever you like!
