A low FODMAP diet eliminates sugars (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) which can cause intestinal distress. It has been recently recommended for people with irritable bowel syndrome (IBS) or small-intestinal bacterial overgrowth (SIBO), with one study reporting an 86% improvement in IBS symptoms from a low FODMAP diet (1).
It is only recommended to consume this diet for 2-6 weeks due to it being so restrictive. In fact, it can be quite challenging figuring out what you can and cannot eat. Here are 16 easy, low FODMAP snacks to help you get started on this journey!
This is a bit of a personal post for me as well, since I seem to have IBS ever since delivering my two girls via C-section. So I found it interesting that there is some speculation that abdominal surgery can cause IBS (2, 3, 4) but this has not been confirmed.
That Basis of a Low FODMAP DIet
The below chart shows both high FODMAP and low FODMAP foods. These high FODMAP foods might trigger IBS symptoms like cramping, diarrhea, constipation, bloating, gas and flatulence.
It’s important to understand that this diet is supposed to be temporary with re-introduction of foods into the diet so see which ones trigger your symptoms. What foods cause these symptoms can vary from person to person.
If you’re serious about following the 3-step low FODMAP diet, you should do so with the help of a Registered Dietitian and the Monash low FODMAP diet app.
When it comes to choosing low FODMAP snacks, reading the entire ingredient list is essential. Look for high FODMAP ingredients, like wheat, milk, dairy, garlic, onion, apple concentrate… just to be sure. The less ingredients, the better.
The ins and outs of a low FODMAP diet are, unfortunately, not black and white. Above is a list of high and low FODMAP foods – but it doesn’t list the quantities or amount of each food that is recommended on the diet.
For example, some high FODMAP foods are OK in smaller amounts, while some low FODMAP foods are considered high when eaten in larger quantities.
This is where the Monash app comes in handy – it’s the most up to date resource!
— Low FODMAP Breakfast Ideas
Low FODMAP Snack Ideas
Essentially, a snack should contain a complex carbohydrate with fiber as well as protein to help keep us full. However, many of the higher fiber foods are not considered low FODMAP.
So here’s a variety of low FODMAP snack ideas – some higher in protein and fiber, and others for ease and convenience.
1. Hard-Boiled Eggs
Hard-boiled eggs are an easy snack that can be prepped in advance, with about 7 grams of protein per egg. Eat with rice crackers for a more well-balanced snack idea – or even prep some egg salad!
2. Baked Sweet Potato Chips
Slice sweet potatoes thinly. Toss with olive oil, salt and pepper and baked until crispy.
3. Almond Butter and Banana Slices
Almond butter is considered low FODMAP in small portions, like one tablespoon. Serve with banana slices for a tasty, healthy snack.
4. Carrot Sticks with Hummus
Hummus made from canned chickpeas can be eaten in small amounts. Try this low FODMAP hummus recipe paired with carrot sticks. Store-bought hummus can contain garlic, so it is best to make your own – there are lots of low FODMAP hummus recipes out there!
5. Lactose-Free Yogurt with Berries
Yogurt is OK to eat as a low FODMAP snack as long as it does not contain lactose. Sprinkle with chia seeds for added fiber and omega-3 fatty acids! These tiny but mighty seeds are a great addition to soups, salads, smoothies – especially for those with IBS-C.
6. Rice Cakes with Peanut Butter
Make sure to check the food labels of peanut butter for refined sugars and high-fructose corn syrup. Try to select the brands with the lowest amount of sugar, or no sugar at all. Limit portion size to two tablespoons of peanut butter, and two rice cakes.
7. Canned Tuna with Cucumber Slices
Canned tuna (packed in water) with 1/4-1/2 cup of cucumber slices, seasoned with salt and pepper, provides a light, high-protein snack.
While not the most well-balanced snack, popcorn is a safe and easy low FODMAP snack if you’re craving something salty.
9. Turkey and Cheese Roll-Ups
Yes, you can have cheese! However, it must be lactose-free. Luckily, there are lots of options at the grocery store these days.
10. Cheese and Low-Fodmap Fruit
Lactose-free cheese and 3/4 cup of cantaloupe can be eaten on a low-fodmap diet. It’s important to look up how much of each fruit is considered low FODMAP.
For example, 5 strawberries and about 6 grapes are considered low- but a larger portion size would not.
Adding some gluten-free crackers made from rice, corn or quinoa can provide additional carbohydrates (and fiber) to hold you over until your next meal.
11. Lactose-Free Cottage Cheese Smoothie
- 1/2 cup of lactose-free cottage cheese
- 1/2 cup water
- Fruits such as bananas, raspberries, blueberries, or pineapple
- 1 Tbsp. maple syrup
Lactaid and Good Culture are two brands that offer lactose-free cottage cheese. Using the low FODMAP foods list, the sky is the limit here on the variations of smoothies you could make.
12. Cucumber Quinoa Salad with Hemp Hearts
Add 1/2 cup of cooked quinoa and chopped cucumber slices to a bowl with a little olive oil, salt and pepper. Top with 1-2 Tbsp. of hemp hearts for additional protein and healthy fats. Incorporate some feta cheese crumbles for even more flavor.
13. Veggies and Lactose-Free Yogurt Dip
Try one of these 18 low FODMAP dips with carrots, cucumber, celery, tomatoes, or even rice crackers. Lay’s potato chips or Ruffles are also considered low FODMAP in small amounts.
14. Vegan Chia Pudding
Chia pudding can be a creamy, delicious, and decadent snack – like this vegan chocolate chia pudding from Monash University. It’s packed with fiber and omega-3 fatty acids – two nutrients often lacking in most diets!
15. Fodmazing Fodmap Bars
Fodmazing Fodmap Bars contain 16 grams of protein in the form of whey protein isolate. They may contain milk, but in very small amounts which make them ideal for a low FODMAP diet. Reviews are mixed, however, with some saying they taste amazing and others not so much.
16. GoMacro MacroBar Organic Protein Bars
GoMacro MacroBar Organic has a FODMAP friendly bar for a quick and convenient high-protein snack. The reviews are relatively positive, with many stating it tastes great.
Additional Thoughts on Low FODMAP Snacks
A low FODMAP diet can seem very restrictive, especially when first embarking on this journey. Hopefully, more resources will become available as this diet gains more credibility in treating IBS and SIBO symptoms.
Choosing a low FODMAP snack might require more thought and preparation than you’re used to, but I hope this list gave you some ideas that work for you and your lifestyle.
Use the Monash App for the most detailed, reliable and up-to-date information on a low FODMAP diet, including specific serving sizes recommended for each food. It definitely can get confusing! When a food is labeled “low FODMAP” it can actually become “high FODMAP” when eaten in larger amounts.
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