10 Ideas for Healthy Low FODMAP Snacks

Published on: 08/07/2023

You have a long day at work tomorrow and are trying to figure out what snacks you can bring. You’ve tried protein and granola bars but they make you bloated and gassy. Planning nutritious, low-FODMAP snacks is not easy when you suffer from gut symptoms.

Hi, I’m Antonella Dewell. As a registered dietitian specializing in IBS, I want to share a few ideas on how you can plan healthy, nutritious snacks when following a low-FODMAP diet.

The Role of Snacks on a Low FODMAP Diet

If you have IBS, eating three moderately-sized meals and one or two small snacks is ideal. One reason is that large meals tend to trigger bloating due to the high volume of food. Furthermore, when you eat more, you may end up eating too many FODMAPs.

People with IBS have what is called visceral hypersensitivity. That is, the nerves that line the stomach wall are very sensitive to the stretching of the abdomen. When this happens, they send signals of pain to the brain. Therefore, breaking up your food into moderate-size meals and one or two snacks can ensure your meals are not too large.

10 Ideas for Healthy and Nutritious Low-FODMAP Snacks

Pre-packaged snacks from stores or vending machines often contain high-FODMAP ingredients such as inulin, honey, or sugar alcohols. You opt for tortilla chips or pretzels but know that won’t be enough and you will be hungry again 1-2 hours later.

As a dietitian, I like to think of snacks as mini-meals. Instead of grabbing some pretzels or chips alone, pairing carbohydrate-rich food with a protein or a healthy fat will make your snack more filling and nutritious. And it will help tie you over to your next meal. Here are 10 ideas to choose from:

1.   Vegetables & Dips

Sneak in some low-FODMAP veggies like baby carrots, bell peppers, cucumbers, or jicama in your snacks, preferably with a dip or spread. For example, try a homemade Baba Ganoush or hummus (use garlic-infused oil instead of garlic); or lactose-free cream cheese or cottage cheese.

2.   Fruit & nuts or cheese

There are many choices for bloat-free, portable fruit. Try grapes, kiwis, oranges, tangerines or strawberries. You can pair them with a handful of nuts or string/Babybel cheese.

3.   Lactose-free yogurt

Although a great snack on its own, it’s even better paired with low-FODMAP fruit such as berries or kiwi. You could even sprinkle some nuts or granola. See my Yogurt & Berry Parfait Recipe. If you are allergic to dairy, try a coconut-based yogurt.

4.  Low-FODMAP nuts

All nuts (except pistachios or cashews) and peanuts are acceptable (check portion sizes on the Monash FODMAP App). They can be raw, roasted, salty, spicy, or even chocolate-covered. Mix them with a few raisins, dates, or cranberries to make your own “trail mix”.

5.   Rice cakes & nut butter

Dress up your rice cakes with some peanut or almond butter. If you want to be more fancy, you could go a step further and top them with a few slices of banana, some blueberries, or chocolate chips.

6.   Hardboiled eggs

Sprinkle them with salt & pepper or cayenne/paprika. They are good on their own or paired with tortilla chips or low-FODMAP pretzels.

7.   Water-packed tuna

Pair it with raw vegetables (see above) or a handful of low-FODMAP rice crackers.

8.   Popcorn

Plain, buttered, or kettle-corn, pick your favorite! Keep the portions small and be sure there are no high-FODMAP ingredients such as garlic/onion powder or honey. Add a glass of lactose-free milk or a handful of nuts to make it a complete snack.

9.   Energy balls

These are usually made of a mixture of nuts and oats with dried fruits or chocolate. Try my Hazelnut Chocolate Balls. They are delicious, easy to prepare, and perfect for an on-the-go snack.

10. Roasted chickpeas

Finally, I left the best for last! If you’ve never tried chickpeas as a snack, you are in for a treat! Try my Spiced Roasted Chickpeas Recipe for a savory, salty, crunchy low-FODMAP snack.

Key Takeaways

Here are a few things to keep in mind when planning your snacks:

  • Be prepared! Plan your snacks when you do your meal planning for the week. Organize items that you may need to bring to work or in the car in bags and containers so they are ready to go when you need them.
  • Keep a handy go-to snack for when you are on the move or at work. Single-serve pouches of nut butter or tuna, rice crackers, or rice cakes are portable and need no refrigeration. Or make your trail mix and divide it into pre-portioned bags.

Snacks can help you avoid overeating and feeling bloated after your main meals. They can fill in the gap and provide you with enough energy throughout the day, especially when you are on the go. When well planned, snacks can be filling and nutritious and help you round up your daily intake of fiber or other nutrients, like calcium, often low in people who follow a low FODMAP diet.

As a dietitian specializing in IBS and the low FODMAP diet, I help my clients plan all their meals so they can find relief from bloating, gas, and tummy pain in just a few weeks! If you are struggling with IBS and are confused about what to eat to find relief from uncomfortable gut symptoms, I can help! Click the button below to chat with me and find out how.

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Published April 24, 2018. Updated, August 7, 2023.

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I’m a registered dietitian with a passion for helping women with IBS find their way back to eating without fear of painful gut symptoms and without unnecessary diet restrictions.

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