Low FODMAP Snacks for IBS: Your Ultimate Guide
If you’re following the low FODMAP diet to manage your IBS symptoms, you may be stuck wondering what to snack on. While the low FODMAP diet can feel restrictive and frustrating, it doesn’t have to be.
Here are some tips for building balanced low FODMAP snacks, along with 15 of our favorite low FODMAP snacks that are quick, easy, and, most importantly – delicious!
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Tips for Building Low FODMAP Snacks
While the low FODMAP diet recommends swaps for certain foods, the principles of building balanced low FODMAP snacks remain the same as with a regular diet.
Pair protein with carbohydrates
Have you ever eaten a snack, only to be hungry again in an hour? If so, it may be because your snack didn’t contain a combination of carbohydrates and protein: a perfect combo of nutrients to provide your body with what it’s asking for when it turns on the hunger cue. Carbohydrates give you energy, while protein gives you the materials your body needs to create and repair various tissues, keep you satisfied between meals.
Low FODMAP carbohydrates: Unripe bananas, potatoes, amaranth, rice, oats, gluten-free products (e.g., crackers or bread), quinoa
Low FODMAP proteins: Beef, chicken, eggs, fish, pork, shellfish, firm tofu, tempeh, turkey, lactose-free milk or yogurt, most hard cheeses, almonds (limit 10 almonds), peanuts, canned chickpeas (limit ¼ cup), canned lentils (limit ½ cup)
Don’t fear dairy
The FODMAP found in many dairy products that can cause digestive symptoms is lactose. Luckily, there are many lactose-free products and low-lactose dairy products available.
Opting for lactose-free dairy gives you the benefits of dairy nutrition (like calcium and protein) without the digestive symptoms. Plus, the protein in dairy will keep you satiated between meals.
Getting adequate protein may also help with digestion since protein is needed to produce digestive enzymes, hormones, and to maintain the integrity of the intestinal lining. This is important for ensuring digestive processes are working properly.
Get prepping!
Life gets busy, and sometimes our best intentions can fall by the wayside if we’re not prepared. By taking some time at the beginning of the week to prep your snacks, you’ll ensure that you’ve got something quick and easy to grab as you head out the door.
Here are some ways you can prep ahead:
· Pre-cut vegetables
· Place your snacks in reusable containers or baggies, ready to grab-n-go
· Put your low FODMAP snack bars in your work or school bag
While it seems like a small task, having your snacks prepped and ready to go could be the deciding factor in whether or not you grab your low FODMAP snacks before heading out.
Become friends with fiber
One of the pitfalls that’s commonly seen on the low FODMAP diet is not getting enough fiber. Since getting enough fiber is critical to maintaining bowel regularity, it’s important to plan high fiber foods into your day.
Here are some high fiber foods you can incorporate into your low FODMAP snacks:
· Low FODMAP whole grains (like brown rice or quinoa)
· Low FODMAP fruits and veggies (leave the skin on for an added fiber boost)
· Low FODMAP seeds (like ground flax and chia seeds)
Reduce waste and buy in bulk
To save money and prevent waste, use reusable food containers to transport and prep your snacks.
While convenient, snacks that are packaged individually tend to be more expensive than buying the same food in bulk. Consider buying in bulk (e.g., grains, nuts, and seeds) to save money and reduce waste.
QUICK AND EASY LOW FODMAP SNACKS
Now that you know how to build balanced low FODMAP snacks, it’s time to get planning! Here are some low FODMAP snacks that you can throw together in a pinch.
1. For a quick, fiber- and protein-filled snack, combine lactose-free cottage cheese, blueberries, cinnamon, and chia seeds.
2. If you’re in the mood for something savory, try pairing a low FODMAP cheese (like sharp cheddar, Swiss, Havarti, mozzarella, Camembert, Colby, or brie) with Simple Mills Almond Flour Crackers (Rosemary and Sea Salt flavor)
3. Fans of chips and salsa, rejoice! FODY salsa is onion- and garlic-free, so it’s the perfect low FODMAP choice to pair with corn tortilla chips (check the ingredient label to ensure there’s no wheat in your tortilla chips). Find it in the “Ketchup & Salsas” section of the FODY website. Plus, use code lauren15 at checkout for a discount!
4. For a low FODMAP, high protein snack, top Mary’s Gone Crackers (perfect for a fiber boost) with canned tuna or turkey slices.
5. An ode to the Cinnamon Toast Crunch of your childhood, this sweet snack will bring back memories of Saturday mornings. Top Lundberg Organic Whole Grain Brown Rice Cakes (Cinnamon Toast Flavor) with peanut butter and 1/3 banana (if you want to eat a larger portion of banana, choose a slightly unripe banana, which is lower FODMAP). For a bonus fiber boost, sprinkle chia seeds on top.
6. While cream cheese is high FODMAP in large portions, a 2-tablespoon serving size is low FODMAP. Try topping gluten-free pretzels with 2 tablespoons of cream cheese for a creamy, salty snack.
7. If you love peanut butter, you’ll love Quinn Creamy Peanut Butter Filled Gluten-Free Pretzel Nuggets! Grab a handful for a snack on the go.
8. Sometimes, you just need a sweet treat. Justin’s Dark Chocolate Peanut Butter Cups are the perfect low FODMAP snack to satisfy your sweet tooth.
9. Feeling backed-up? A snack plate of hard-boiled eggs and 2 kiwis might help get things moving. What’s so special about kiwis? Well, research shows that 2 kiwis a day effectively relieve constipation. This is because they’re high in fiber and contain an enzyme called actinidin which stimulates receptors in the colon and makes going easier.
10. If you’re running short on time, try grabbing a ready-to-drink protein shake like Orgain Organic Protein Shakes (even the dairy-based versions are low FODMAP) or Owyn Protein Shakes (look for the protein shakes, all of which are low FODMAP, as a snack. The nutritional shakes are used for replacing an entire meal).
LOW FODMAP SNACK BARS
11. Sometimes, you just want something that doesn’t require any prep work. These low FODMAP snack bars are the perfect solution for when you don’t want to spend a lot of time preparing your low FODMAP snack. Here are some of our favorites:
· FODY snack bars (all flavors are low FODMAP). Find them in the “Snacks” section of the FODY website. Plus, use code lauren15 at checkout for a discount!
· The following flavors of GoMacro bars are all low FODMAP:
· Coconut + Almond Butter + Chocolate Chips
· Sunflower Butter + Chocolate
· Banana + Almond Butter
· Certain flavors of 88 Acres Seed Granola bars are certainly low FODMAP (see below). Other flavors may also be well-tolerated given their low quantities of high FODMAP ingredients per serving.
· BelliWelli Snack Bars are all low FODMAP
· Rachel Paul’s Happy Bar
· Enjoy Life bars
· Manitoba Harvest Hemp Yeah! Bars
LOW FODMAP SNACK RECIPES
Here are 4 low FODMAP snack recipes to try the next time you feel hangry. They’re quick and easy, and taste just as good as the higher FODMAP versions.
12. Try making your own homemade low FODMAP trail mix using peanuts, pumpkin seeds, dark chocolate chips, and puffed rice cereal. It’s the perfect sweet and salty pick-me-up!
13. While it may be tough to find a low FODMAP ranch dip, you can easily make your own by combining 8 ounces of lactose-free Greek yogurt with 2-4 tablespoons of FODY Ranch Style Seasoning . Find it in the “Kitchen Staples” section of the FODY website. Plus, use code lauren15 at checkout for a discount!
For a creamy texture, try Fage “Best Life” Lactose-Free Greek Yogurt or Green Valley Creamery Lactose-Free Yogurt (all Green Valley Creamery products are low FODMAP).
Pair with low FODMAP veggies like carrots, cucumber, or ½ cup julienned green bell pepper or jicama.
14. For a sweet treat that you can grab on the go, try making your own no-bake energy balls. Combine rolled oats, peanut butter, sea salt, flaxseed meal, chia seeds, cinnamon, coconut flakes and/or semi-sweet chocolate chips. Add some maple syrup or vanilla extract for some additional sweetness. Mix ingredients well and roll into balls and refrigerate. If you make a large batch, you can freeze the extras.
15. If you’re looking for a savory snack that still packs a fiber and protein punch, try making Parmesan roasted edamame. Eliminate the garlic powder for a low FODMAP take on this recipe.
FINAL THOUGHTS
Snacking on the low FODMAP diet doesn’t have to be difficult. With a little prep and planning, you can easily incorporate delicious low FODMAP snacks into your day.
If you’re following the low FODMAP diet and could use a little extra support, we’re here to help! Click here to get in touch and book an appointment with a dietitian today.