Low FODMAP snacks are tricky to find, especially when you are in a rush and don’t remember the ingredients and serving size well. These snacks are especially important if you have IBS as they keep the gut moving and prevent hunger.
FODMAP is an acronym for Fermentable Oligo Di Monosaccharides And Polyols. These foods ferment in the gut and can trigger ISB symptoms. So, low-FODMAP snacks remove these carbohydrates and will make you feel better.
With Low FODMAP snacks, you can also prevent the state of “hanger” which is when you are so hungry, that your brain cannot think about anything but food. In this state, you can end up overeating which can worsen the symptoms of IBS.
Therefore, snacking is important for people with IBS, and here’s a list of Low FODMAP foods that you can snack on.
Low FODMAP Snack Ideas
1. Fruits and Vegetables
These are the best snacks for people with IBS. What’s best about vegetables and fruit is that you can pair them with a FODMAP source of protein and fat, to help keep you going longer without feeling hungry.
Some common low-FODMAP fruits contain bananas, cantaloupe, grapes, kiwi, lime, pineapple, strawberries, and more. Similarly, green beans, cucumber, carrots, chives, cabbage, onions, okra, kale, and zucchini are examples of low-FODMAP veggies.
2. Protein Bars
Protein bars make great low-FODMAP snack options. Not all protein bar brands are low-FODMAP, especially the ones that contain milk protein, whey protein, sugar alcohols, and soybean.
Some popular low-FODMAP protein bar brands are Nature Valley Peanut Butter Crunch Bars, Fody Snack Bars, and GoMacro Dark Chocolate Almond Protein Bars.
There are plenty of low FODMAP chips available in the market if you know what to look for. Chips that contain malted barley, molasses, onion powder, flour, and garlic powder are FODMAP.
However, chips that only contain corn, potatoes, and salt are good. Some popular low FODMAP chips are Lay’s Classic Potato Chips, Fritos Corn Chips The Original, and Kettle Brand Sea Salt & Vinegar Potato Chips.
4. No Bake Energy Bars
No-bake energy bars are easy to make and are low FODMAP. They are made with oats, nut butter, and sweetener. You can make them in big batches and store them in the refrigerator for a few weeks for snacking.
These bars usually contain raisins, dates, peanut butter, almonds, oats, seeds, and nuts.
5. Snack bars
Snack bars are my favorite. They taste like chocolate and come in different flavors. Some of the popular brands that have low-FODMAP-friendly bars are:
- Hemp Heart
- FODY Bars
- Bobo Bars
- True Self
- Enjoy Life Bars
- 88 Acres
6. Instant Oatmeal
Instant oatmeal is the best low-FODMAP snack that can be prepared in less time. It is also portable and easy to store at home, school, or work.
You can also try overnight oatmeal as it’s very delicious.
7. Hard-boiled eggs
There is a lot of confusion regarding eggs being high in cholesterol. This is completely wrong. Eggs are high in cholesterol, but they don’t raise blood cholesterol levels.
Eggs are high in protein and you can pair them with fruit, veggies, and crackers.
Lactose is FODMAP, but that does not mean there is low FODMAP cheese that you can have without having any side effects. You can pair the cheese with turkey, rice crackers, or tortilla chips.
Here are some low-FODMAP cheese types:
- Goat cheese
Olives are great cold or warm. You can pair it with plenty of fruit and veggies and make a salad. It also goes great with cheese and crackers.
Sardines are low-FODMAP and high in protein. They make a great snack for people with IBS. They also contain omega-3 fatty acids and are high in calcium as well.
Tuna is another high-protein and low-FODMAP snack that is great with lettuce wraps, salads, and crackers.
12. Peanut butter
Peanut butter is also low in FODMAP and makes a great snack with crackers, and gluten-free pretzels. It is also easy to fix and is high in protein. If you are craving something sweet, this is the one you need.
13. Kellogs Special K Breakfast Cereal
Try the special K Breakfast Cereal with lactose-free milk for breakfast or a quick snack. It comes in various flavors like protein cereals, granola, and fruit.
Nuts are great for snacking and are low FODMAP. However, the quantity of the nuts you consume is very important because if you take them in excess it will defeat the purpose.
Here’s the recommended portion size of nuts that is gut-friendly:
- Almonds: 10 nuts
- Walnuts: 5 full nuts
- Peanuts: 32 nuts
- Pecans: 5 full nuts
- Macadamia: 20 nuts
- Hazelnuts: 10 nuts
Before you think, yes hummus is made from chickpeas which are considered FODMAP, but that does not mean you cannot enjoy it. You can make hummus at home and serve it with low-FODMAP side dishes like broccoli, celery, and other veggies.
Can you eat chips on a low FODMAP diet?
Most potato chips are high FODMAP because they contain seasoning like onion and garlic. However, plain and salted potato chips can be eaten on a low FODMAP diet. These chips include the classic original Lays chips or Ruffles.
Is popcorn on low FODMAP?
Yes, popcorn is naturally low in FODMAPs, making it a great snack for people on a low FODMAP diet to manage their symptoms. A serving of of up to 7 cups of popcorn is low FODMAP.
If you are on a low FODMAP diet, these are the best snacks you can have. Your choices become vast if you prepare food at home. There aren’t many brands that have low-FODMAP ingredients, but you can make the snacks at home, and I have mentioned some popular brands as well.