20 Low FODMAP Snack Ideas
Every single client asks me the same question when we start working together, “what snacks can I eat?”.
On the low FODMAP diet, limiting common snack foods like almonds, apples, wheat, and honey can lead to a feeling of being stuck on snack ideas. Instead of finding replacements for these snacks, many people tend to omit them, which leads to under-eating and feeling hangry.
To help out, I’ve compiled a list of low FODMAP snacks to avoid feeling overwhelmed and help you on your IBS journey. Here are a few portion sizes and options for fruits, nuts, and nut butters that are referenced in the snacks. All information is sourced from Monash University.
If you want to buy low FODMAP snacks, use this discount code to save some $$:
FODY Foods : get 15% off your first order with code ERINFODY15
Low FODMAP Nuts/Seeds/Butters
2 Tbsp peanut butter
1 Tbsp almond butter
10 almonds
10 brazil nuts
20 chestnuts
10 hazelnuts
20 macadamia nuts
10 pecan halves
1 Tbsp pine nuts
2 Tbsp pumpkin seeds
2 tsp sunflower seeds
10 walnut halves
Low FODMAP Fruit
Medium firm banana
1/4 cup blueberries
1/2 cup cantaloupe
Medium clementine
1 cup grapes
1 small kiwis
2 small mandarins
Medium orange
2 passion fruits
1 cup pineapple
1 Tbsp raisins
1 cup strawberries
Medium starfruit
What’s your poop personality? Find out here!
Low FODMAP Snack Ideas
1 serving nuts/seeds + 1 serving fruit
Lactose-free yogurt + 1 serving fruit + 1 serving nuts/seeds
Lactose-free yogurt + low FODMAP granola
Peanut butter + carrot sticks
Peanut butter or sunflower butter + 1 serving fruit
Peanut butter or sunflower butter + rice cake (can flavor with maple syrup, cinnamon, berries)
1 string cheese + 1 serving fruit or 2 slices deli meat (no garlic/onion/celery added)
2 hard-boiled eggs + carrot sticks + 2 oz sharp cheddar
2 cups popcorn
Low FODMAP bars: FODY foods, Go Macro peanut butter or sunflower butter chocolate, or Rachel Pauls Happy Bars
Tuna + rice crackers
Trail mix: 1/8 cup walnuts or pecans + 1 Tbsp pumpkin seeds + 1 Tbsp shredded coconut + 2 Tbsp dark chocolate chips
Corn chips + red bell pepper slices + low FODMAP salsa (try this one!)
Low FODMAP hummus (recipe here) + corn chips + carrot sticks + cucumber
Gluten free pretzels + 2 oz sharp cheddar
2 oz mozzarella + cherry tomatoes + sliced ham (no onion/garlic/celery added)
Rice crackers + 2 oz swiss or cheddar + 2 slices deli meat (no onion/garlic/celery added) + grapes
Simple smoothie : 6 oz almond milk + 1/2 frozen banana or 1/2 c frozen strawberries + 1 scoop bone broth, soy, or pea protein powder + 1 Tbsp peanut butter + 1 Tbsp hemp seeds + 1 cup spinach + 1/2 cup ice
Chia seed pudding (2 Tbsp chia seeds + 1/2 cup almond milk) + 1 serving fruit + maple syrup + cinnamon
Are you frustrated with your IBS symptoms? Do you desire to be confident in your food choices? Do you want to have a healthier relationship with your body and diet? Are you ready to take control of your IBS?
