RECIPES | HEALTH
Last Updated on
Are you stuck looking for low FODMAP snacks to get you through the day?
Low FODMAP Snacks are an important part of my life as I have IBS and SIBO. I like to have a tea break at 11 am and 3 pm with a little chack on the side ;).
But with low FODMAP diet limitations, snaking can become problematic in regard to calorie intake and general healthy eating.
Especially on the go.
Here are some of my easy and healthy low-FODMAP snack ideas to help keep hunger at bay!
This list was created with Monash University APP guidelines and a low FODMAP diet in mind.
Easy Low FODMAP Snacks
- Half an unripe banana + 1 tbsp of peanut butter or almond butter (note that almond butter becomes moderate in FODMAPs at 1 1/2 tbsp or more)
- One or two hardboiled eggs with two slices of chicken
- Carrots or cucumbers with 40 grams oflow FODMAP hummus
- Low FODMAP cheese (such as cheddar or Gouda cheese) with crackers (
- Lactose-free yogurt with strawberries or blueberries (max. 65 grams of strawberries)
- Lactose-free yogurt withhomemade granola
- Grapes (max. 30 grams) with a small handful of low FODMAP nuts: such as macadamia (max. 20 nuts), pecan halves (max. 10), or walnuts (10 halves)
- Cherry tomatoes (max. 45 grams) with low FODMAP cheese cubes
- Banana egg pancakes (mash a banana, mix in two eggs, add oil to a pan, and make little pancakes from the batter)
- Coconut yogurt (max. 125 grams) with a few low-FODMAP nuts
Savory Low FODMAP Snacks
- Salty popcorn (make sure no high FODMAP ingredients have been added)
- Almonds (max. 10 nuts or 12 grams)
- Roasted chestnuts (max. 84 grams)
- Macadamia nuts (max. 20 nuts or 40 grams)
- Pecans (max. 10 halves or 20 grams)
- Walnuts (max. 10 halves or 30 grams)
- Cucumber slices (unlimited)
- Carrots (unlimited)
- Radish (unlimited)
- Black or green olives (make sure no garlic has been added) (unlimited)
- Blueberries (max. 500 grams)
- Oranges (max. 1 orange)
fruits and vegetables that can be eaten only up to a certain amount per serving:
- Red or green bell pepper slices (red bell pepper is low FODMAP up to 43 grams per serving, green bell pepper up to 75 grams per serving)
- Tomato slices (max. 65 grams for common tomatoes)
- Grapes (max. 30 grams)
- Strawberries (max. 65 grams)
- Edamame beans (max. 90 grams or 1/2 cup)
- Unripe banana (max. 100 grams or 1 medium)
- Mandarins (max. 1 per serving)
- Grapefruit (max. 80 grams)
- Kiwi fruit, green or gold (max. 2 kiwis)
- Pineapple (max. 140 grams or 1 cup)
- Raspberries (max. 60 grams or 30 berries)
- Fresh coconut (max. 64 grams or 2/3 cup)
- Cantaloupe (max. 120 grams or 3/4 cup)
- Honeydew melon (max. 90 grams or 1/2 cup)
Please use theLow FODMAP Smartphone Diet App by Monashfor the most up-to-date listing of Fresh Vegetables and Fruits.
A Daily and Monthly IBS Symptoms Tracker
It will help you to track the relationship between food intake and symptom occurrence, allowing for a better understanding and management of your symptoms.
Symptom tracker also will help you to make informed choices to alleviate symptoms and improve your overall well-being.
BUY IT NOW
Sweet Low FODMAP Snacks
Small-size dark chocolates, peanut butter cups, and FODY bars are okay. Even gummy bears can be low FODMAP – but always check labels!
- Dark chocolate, 85% (max. 20 grams or 2 large squares)
- Milk chocolate (max. 20 grams or 4 squares)
- White chocolate (max. 25 grams or 4 squares)
- Homemade gluten-free chocolate chip cookies
- FODY sea salt & dark chocolate barsorFODY almond & coconut bars (check your local Walmart for availability also)
Crackers and Toppings
Crackers also make a great low FODMAP snack.
~ LOW FODMAP CRACKERS
- Rice cakes (max. 2 per serving), they will get soggy very fast.
- Gluten-free & low FODMAP crisp bread, such asSchär crisp bread
- Gluten-free & low FODMAP cream crackers, such asSchär cream crackers
- My favorite is “The life-changing crackers” (up to 6 per serving), or you can watch the video of me making them.
~ LOW FODMAP TOPPINGS
- A tablespoon of peanut butter or almond butter (almond butter becomes moderate in FODMAPs at 1 1/2 tbsp or more)
- Cheese (BlueCheese, Brie, Camembert, Cheddar,Cottage Cheese)
- Lactose-free cream cheese (with slices of cucumber)
- A few slices of meat, I love chicken on a cracker.
- A boiled egg, in slices
- Homemade egg salad
- Low FODMAP tuna salad with cucumber
- Smoked salmon with lactose-free cream cheese
- Smoked chicken with lactose-free cream cheese
- low FODMAP Nutella
Low FODMAP Snacks For Traveling
- Low FODMAP nuts, as mentioned above.
- Low FODMAP snack bars, such asFODY bars
- A hard-boiled egg
- Rice cakes (max. 2 per serving)
- Simple Mills Almond Flour Crackers or Blue Diamond Almonds Nut Thins
- Sweet or salty popcorn
- A box with cut veggies, such as cucumber, tomato, and carrots, and a dip or Avocado Oil Mayonnaise
- An unripe banana
- A small bag of tortilla chips
- A homemade snack, such as a slice ofbanana bread
- Nature Valley Crunch Bar
- Lays plain potato chips
This list is not an exhaustive list you can make your own snacks, there is plenty of low FODMAP recipes online.
25 Low FODMAP Snacks at Walmart
It is important to look at the ingredients when choosing snacks. According to Canadian Registered Dietitian Andrea Hardy “Sometimes it is unclear in what quantity you may be able to consume a moderate FODMAP food. … keep the Monash App on hand/ This is especially helpful for identifying sweeter foods that are FODMAP-safe.” A List of 15+ Low FODMAP Store-Bought Snacks.
- FODY products
- Firm banana
- 1/4 cup blueberries or 4-5 strawberries
- Fresh fruits: grapes, oranges, strawberries (in moderation), and blueberries (in moderation)
- Rice cakes or Schar crackers
- Cheese (BlueCheese, Brie, Camembert, Cheddar,Cottage Cheese)
- Peanuts, walnuts, or macadamias (look for unsalted varieties)
- Plain Corn chips & Fody Salsa
- Nature Valley Crunch Bar
- Lays plain potato chips
- Que Pasa corn nachos
- Lactose-free cream cheese
- Original Terra vegetable chips
- Glutino gluten-free pretzels
- Skinny Pop popcorn
- Mary’s Organic Crackers (up to 2 per serving)
- Baby cucumber
- Baby carrot sticks
- Hard-boiled eggs
- Dark chocolate (75% or more)
- Righteous Dary-free sorbet
- Frozen Dole dark chocolate pineapple dippers
- Glutino gluten-free lemon wafers
- Walker’s gluten-free shortbreads
- Soft-baked mini chocolate chip cookies from Made Good
And remember, the low FODMAP diet is NOT all or nothing – so if you do happen to have a high FODMAP treat, don’t panic! Take note of how you feel, and remember to let your dietitian know your reactions – it can be especially helpful during the reintroduction phase.
A Daily and Monthly IBS Symptoms Tracker
It will help you to track the relationship between food intake and symptom occurrence, allowing for a better understanding and management of your symptoms.
Symptom tracker also will help you to make informed choices to alleviate symptoms and improve your overall well-being.
BUY IT NOW
FAQ
- Most original (salted but not seasoned) corn chipsare low FODMAP
- Lays Classic plain potato chips
- Ruffles Original
- Quest Nutrition Tortilla Style Protein Chips
Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn. This is more than the 4–5 cups typically recommended as a standard serving size.
https://www.healthline.com/nutrition/ibs-and-popcorn
No, not all fruits are off-limits. Many fruits are low in FODMAPs and can be enjoyed in moderate portions. Examples include bananas, grapes, oranges, and berries (in moderation). However, high FODMAP fruits such as apples, pears, and stone fruits should be avoided or limited.
Yes, certain nuts and seeds are low in FODMAPs and can be included in a low FODMAP diet. Almonds and macadamia nuts are generally well-tolerated. However, high FODMAP nuts like cashews and pistachios should be limited or avoided.
Gluten-free products are not automatically low FODMAP. While gluten-free options are suitable for those with gluten sensitivities or celiac disease, they can still contain high FODMAP ingredients like onion, garlic, or certain sweeteners. Always check the ingredients and look for low FODMAP certifications or labels.
Yes, you can have yogurt on a low FODMAP diet. However, it’s important to choose lactose-free or low-lactose options to avoid FODMAPs derived from lactose. Plain lactose-free yogurt or Greek yogurt is usually a safe choice, but avoid yogurt with added high FODMAP ingredients like honey or fruits high in FODMAPs.
Yes, you can enjoy dark chocolate in small amounts on a low FODMAP diet. Dark chocolate with a cocoa content of 70% or higher is generally low in FODMAPs. However, avoid chocolate products that contain high FODMAP ingredients like lactose or inulin.
Remember, individual tolerance to FODMAPs may vary, and it’s always a good idea to work with a registered dietitian or healthcare professional to customize a low FODMAP diet plan that suits your specific needs and tolerances.
FREE PRINTABLES
Join over 100,000+ readers and get free access to all my printables
Click here to see FREE printables
