Following a low FODMAP diet can be challenging, especially when it comes to finding tasty, satisfying snacks. The low FODMAP diet restricts foods that are high in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) to ease digestive issues like bloating, gas and abdominal pain in people with irritable bowel syndrome (IBS).
Many commonly eaten snacks like cookies, chips, crackers and protein bars are off limits on the diet because they contain high FODMAP ingredients. However, there are still plenty of delicious, nutritious low FODMAP snacks out there once you know what to look for. Here’s an overview of some of the best low FODMAP snack options to enjoy between meals.
What are FODMAPs?
Before diving into the list of low FODMAP snacks, it helps to understand exactly what FODMAPs are and why they need to be restricted on a low FODMAP diet:
– FODMAPs are short chain carbohydrates that are poorly absorbed in the small intestine. They travel to the large intestine where they act as food for gut bacteria.
– When FODMAPs are fermented by bacteria, they produce gas and draw water into the intestine, which can contribute to digestive issues like bloating and diarrhea.
– People with IBS appear to be sensitive to FODMAPs, so reducing intake can improve symptoms. Foods high in FODMAPs include:
– Fructans: Wheat, rye, garlic, onions
– Galacto-oligosaccharides (GOS): Legumes, lentils, soybeans
– Lactose: Dairy products
– Fructose: Honey, high fructose corn syrup, apples, pears
– Polyols: Stone fruits, avocado, sweeteners like xylitol and sorbitol
– FODMAPs are not necessarily “bad,” but those with IBS should restrict high FODMAP foods for a period before reintroducing them to determine personal tolerance levels.
General Tips for Low FODMAP Snacking
When choosing low FODMAP snacks, keep these general tips in mind:
– Read nutrition labels carefully. Avoid foods with ingredients like high fructose corn syrup, honey, wheat, onion or garlic.
– Stick to snacks made with low FODMAP fruits and vegetables like banana, blueberry, carrot, bell pepper, eggplant, spinach, squash, etc.
– Choose gluten-free snacks without wheat, barley or rye. Look for snacks made with rice, corn, quinoa or oats instead.
– Limit portions of snacks with dairy like cheese to avoid going over your lactose limits.
– Prepare snacks at home as much as possible so you can control ingredients.
Fruit and Vegetable Snacks
Fruits and veggies make excellent low FODMAP snack options. Here are some ideas:
Fresh fruits:
– Banana
– Blueberries
– Cantaloupe
– Grapefruit
– Kiwi
– Lemon/limes
– Mandarin oranges
– Pineapple
– Raspberries
– Strawberries
Fruit-based snacks:
– 100% fruit snacks made with allowed fruits
– Fruit leathers or fruit strips made with allowed fruits
– Dried fruit like raisins, cranberries (avoid dates and figs)
Fresh vegetables:
– Bell peppers
– Carrot sticks
– Cucumber slices
– Radishes
– Snap peas
– Zucchini slices
Vegetable-based snacks:
– Roasted chickpeas
– Edamame in the pod
– Seaweed snacks
– Popcorn without onion/garlic powder
Dairy and Dairy Substitute Snacks
Dairy in moderate portions can be included in a low FODMAP diet. Just be mindful of serving sizes when snacking on dairy products. Some low FODMAP options include:
Cheese:
– Cheddar, Swiss, mozzarella, brie, Camembert (up to 1 oz serving)
– Cottage cheese (up to 1/2 cup)
– Parmesan
Yogurt:
– Plain Greek yogurt (up to 1/2 cup)
– Kefir (up to 1/2 cup)
Milk:
– Lactose-free milk
– Almond milk
– Coconut milk
Other dairy snacks:
– Pudding made with lactose-free milk (up to 1/2 cup)
– Ice cream made with lactose-free milk (up to 1/2 cup)
Protein Snacks
Getting enough protein is important when following a low FODMAP diet. These snacks provide a good protein boost:
Meat snacks:
– Deli meats like turkey, roast beef, ham (up to 1 oz)
– Hard boiled eggs
– Tuna or salmon patties
Nut and seed snacks:
– Almonds, walnuts, pecans, peanuts, pine nuts
– Sunflower seeds and pumpkin seeds
– Nut/seed butters like almond butter or sunflower seed butter
Protein bars:
– Bars made with almond, peanut or sunflower seed butter and low FODMAP sweeteners
Other protein snacks:
– Tofu cubes
– Tempeh sticks
– Edamame
Grain and Starch Snacks
Grain and starchy snacks can round out a tasty low FODMAP snack plate:
Low FODMAP grains:
– Gluten-free oats
– Corn tortilla chips
– Rice cakes
– Popcorn
Starchy vegetables:
– Potato chips
– Sweet potato fries
Other snacks:
– Pretzels
– Rice crackers
Sweets and Desserts
Just because you are following a low FODMAP diet does not mean you have to avoid sweets entirely. Here are some low FODMAP sweet treats to satisfy a dessert craving:
Fruit-based sweets:
– Banana ice cream
– Blueberry sorbet
– Fruit salads with allowed fruits
Chocolate:
– Dark chocolate
– Chocolate made with lactose-free milk
Other sweets:
– Cookies made with gluten-free oats and low FODMAP sweeteners
– Protein bars made with dark chocolate
– Pudding made with lactose-free milk
– Italian ice
Beverages
Don’t forget to stay hydrated when following a low FODMAP diet. These beverages make tasty low FODMAP snacks:
– Water
– Herbal tea
– Green tea
– Black coffee
– Lactose-free milk
– Nut milk
– Carbonated water
– 100% fruit juices like orange, grapefruit, pineapple (up to 1/2 cup)
Portable Low FODMAP Snacks
Here are some grab-and-go low FODMAP snack ideas perfect for work, school or travel:
– Bananas
– Oranges
– Carrots
– Snack packs of nuts
– Lactose-free yogurt
– Rice cakes
– Protein bars
– Popcorn packs
– Fruit and nut trail mix
– Bottled water
DIY Low FODMAP Snack Ideas
One of the best ways to ensure your snacks fit low FODMAP guidelines is to make them yourself. Here are some easy homemade snacks to try:
Energy bites: Mix together peanut butter, gluten-free oats, pumpkin seeds, and dark chocolate chips then roll into balls.
Trail mix: Toss together roasted almonds, dark chocolate chips, pumpkin seeds and dried cranberries.
Banana “ice cream”: Blend frozen bananas into a creamy “ice cream” base then mix in almond butter and cacao nibs.
Veggie chips: Toss thin slices of zucchini or sweet potatoes with olive oil, salt and pepper then bake until crispy.
Edamame hummus: Blend edamame, olive oil and seasonings into a creamy dip for veggies.
Fruit and yogurt parfaits: Layer lactose-free yogurt with berries and slivered almonds.
Popcorn: Pop plain popcorn kernels on the stove then toss with olive oil and desired seasonings.
Low FODMAP Snack Combinations
To make complete and balanced snacks, try pairing items from different food groups:
– Apple slices with peanut butter
– Carrots with hummus
– Rice cakes with cottage cheese and pineapple
– Mixed nuts with dried cranberries
– Cucumber slices with tuna salad
– Banana with almond butter
– Cheddar cheese with gluten-free crackers
– Greek yogurt with blueberries and almonds
– Edamame with dark chocolate pieces
– Hard boiled egg with pumpkin seeds
Shopping List for Low FODMAP Snacks
Use this shopping list to stock up on low FODMAP snack staples:
Fruits: Bananas, blueberries, strawberries, raspberries, cantaloupe, honeydew, oranges, clementines, grapefruit, kiwi, pineapple
Vegetables: Baby carrots, snap peas, mini sweet peppers, cucumber, zucchini, bell peppers, spinach
Dairy: Lactose-free milk, lactose-free yogurt, Parmesan cheese, feta cheese, cottage cheese
Protein: Eggs, roasted chicken, tuna, salmon, turkey, sunflower seed butter, almond butter, peanuts, mixed nuts
Grains: Gluten-free oats, rice cakes, popcorn, corn tortilla chips
Other: Dark chocolate, chia seeds, pumpkin seeds, gluten-free pretzels, rice crackers, seaweed snacks
Sample Low FODMAP Snack Schedule
Planning ahead helps ensure you have tasty low FODMAP snacks on hand. Here’s an example snack schedule for 1 week:
| Time | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Mid-morning | Yogurt with blueberries | Rice cake with almond butter | Apple with peanut butter | Cottage cheese with pineapple | Hard boiled egg | Blueberries | Banana |
| Afternoon | Carrots and hummus | Popcorn | Cheese and rice crackers | Tuna salad stuffed in cucumber slices | Energy bite | Bell pepper sticks with sunflower seed butter | Trail mix |
| Evening | Turkey roll-ups | Edamame | Tempeh sticks | Kiwi | Mini sweet peppers | Dark chocolate square | Raspberries |
Tips for Low FODMAP Snacking
Follow these tips for healthy, symptom-free snacking while on a low FODMAP diet:
– Choose snacks from the approved foods list and avoid processed snacks with ingredients you don’t recognize.
– Read labels carefully and look for certified low FODMAP foods whenever possible.
– Stick to the recommended serving sizes for foods like cheese, yogurt, nuts and nut butters.
– Always pair snacks with a source of protein to help you feel satisfied.
– Drink water with snacks to stay hydrated.
– Time snacks between meals so they don’t ruin your appetite.
– Make snacks exciting by combining textures, flavors and temperatures.
– Portion snacks into grab-and-go containers for convenience.
– Rotate your go-to snacks each week to add variety.
Conclusion
Following a low FODMAP diet for IBS does not have to mean flavorless or boring snacks. There are plenty of delicious low FODMAP snack options to enjoy between meals, from fresh fruits and veggies to dairy, protein-rich foods and sweet treats. Pay attention to labels, control portions of high FODMAP foods and feel free to get creative in the kitchen. With some planning and preparation, snacking can still be exciting and satisfying while managing IBS symptoms.