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The Best Dietitian- Approved, FODMAP-Friendly Snacks

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Are you worried that the only thing you’ll be able to snack on during a low FODMAP diet is rice cakes? Have no fear, we have a whole list of ideas to keep you feeling full and satisfied while on the diet. First, let’s go over what a snack should be, and some tips to keep your IBS symptoms at bay. 

Snacking looks different from person to person, because we all have different energy needs, taste preferences, and time commitments. Snacking is typically something that’s consumed in between two meals, to hold you over until the next meal or to provide a boost of energy. Most of the people I work with like a quick snack that they can keep with them on the go (i.e. protein or energy bars), but with so many people now working from home, there are more options on the table. 

Before we get into the actual snack suggestions, here are a few tips to think about when it comes to snacking on the low FODMAP diet.  Happy snacking!

 

IBS Friendly Snacking Tips

  1. Avoid known triggers: If you already know you’re lactose intolerant, don’t choose a snack that contains lactose. Most people who are reading this are likely in the elimination phase of the diet, so just focus on your low FODMAP foods and portion sizes. I highly recommend using the Monash app if you’re new to the diet.
  2. Timing (potentially) matters: For some people -- not everyone experiences symptoms from FODMAP stacking. This is when foods containing FODMAPs add up or “stack” in your gut before causing symptoms. I often see this occur and cause symptoms in those that “graze” throughout the day. Try to give yourself 3-4 hours in between meals and snacks to avoid this. The only FODMAP that you don’t need to worry about stacking with is lactose. 
  3. Consider your meals: if you are someone who typically grazes (see above) and finds that this is a trigger for your symptoms, take a look at what your meals contain. Ensuring that they have adequate protein, fiber and healthy fats will leave you feeling much more full and satisfied and may prevent grazing. Dietitians are great resources to help you with this!

 

Low FODMAP Protein and Energy Bars

Many people like to have something that they can easily grab and eat or keep in their bag when they're on the go. Enter: low FODMAP protein and energy bars. The only two bars that are certified (meaning they’ve undergone testing by Monash or the Fodmap Friendly Food Program) are:

The following bars are not certified, but Low FODMAP per ingredient list:

 

Low FODMAP Snack Ideas and Recipes

Lactose-free Yogurt

Brands: Green Valley Creamery and Fage both make excellent lactose-free yogurts. 

Sweet: Lactose-free yogurt with low fodmap fruits (strawberries, raspberries, etc)

Savory: Lactose-free greek yogurt with a drizzle of olive oil and sea salt, roasted chickpeas, and pumpkin seeds

 

Cheese and Crackers

Brands: Good Thins and Milton’s Gluten-Free

Sweet: Rice crackers with cheddar cheese slices and a whole grain mustard

Savory: Rice crackers with peanut butter and chocolate chips

 

Toast

Brands: San Luis Sourdough or Trader Joe’s Sourdough

Sweet: Sourdough with almond butter, blueberries, and a dash of cinnamon

Savory: Sourdough with smoked salmon, goat cheese, and dill

 

Energy Bites

Brands: Plain rolled oats from any store will do for a homemade recipe. (Also try:  Peanut Butter and Chocolate Energy Bites, Lemon Coconut Energy Bites, Almond Cranberry Energy Bites, or Mocha Espresso Energy Bites from Epicured!)

Ideas: Rolled oats, maple syrup, chocolate chips, nut butter

Recipe: Peanut Butter Brownie Bites or Cranberry White Chocolate Energy Balls

 

Smoothies 

Brands: Try plant-based milk like Whole Foods Unsweetened Almond or Milkadamia’s Unsweetened Macadamia Milk

Tips: smoothies are a great snack option and a nice way to experiment with new foods and flavors. My best tip is to prep your ingredients ahead of time by adding everything but the liquid to a freezer bag so you have it ready to go. Keep portions small or make enough to split in half and have the next day. 

Recipes: Pumpkin Spice Smoothie or Green Kiwi Smoothie

 

Trail Mix

Brands: Any brand will do, just stick to plain (no seasoning).

Tips: Portion out into little snack bags to have on the go. 

Sweet: Pecans, walnuts, pumpkin seeds, coconut shreds, and chocolate chips

Savory: Technically, this recipe is both! Sweet and Spicy Mixed Nuts & Seeds

 

Hummus with baby carrots and cucumbers

Brands: Epicured Low FODMAP Hummus. It’s also incredibly easy to make if you have a food processor or blender. 

Recipes: Traditional Hummus, Garlicky Low FODMAP Hummus or Roasted Red Pepper and Pumpkin Hummus

 

Fruit and Nuts

Ideas: grapes and walnuts, raspberries and a small portion of almonds, or pecans and an orange

 

Chia Pudding

Brands:  Vanilla Coconut Chia Seed Pudding, or Strawberry Rose Chia Seed Pudding. All chia seeds are low FODMAP, but stick to liquid like almond milk or lactose-free cow’s milk when making your own.

Recipes: Coconut Chia Pudding with Cantaloupe or Chocolate Peanut Butter Chia Pudding

 

Salsa and Chips

Brands: FODY makes a great salsa; stick to plain tortilla chips with salt (any brand).

Recipes: Grilled Pineapple Salsa or Tomatillo Salsa

 

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About Author

Liz McMahon, RDN, LDN
Liz McMahon, RDN, LDN

Liz is a Registered Dietitian who focuses on digestive health. She has completed FODMAP training through Monash University and loves seeing the benefit her IBS patients have with this diet! Liz has been in the nutrition field for over 10 years, working at a top hospital in Philadelphia as a Clinical Dietitian for the past 5 years. She also runs her own private practice, Liz McMahon Nutrition, where she provides virtual nutrition counseling to clients with a range of gastrointestinal disorders.

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