15 Best Low FODMAP Snacks: Easy and Low Prep!

Here is a comprehensive list of the best low FODMAP snacks that won’t trigger your IBS symptoms! One of the most common questions I am asked by my clients who are on low FODMAP diets for management of their IBS-symptoms is what snacks they can eat? It is a great question, considering the elimination phase of a low FODMAP diet is so restrictive. Eating out and snacking can pose two of the biggest challenges on a low FODMAP diet. Read on to satisfying all of your snack cravings without triggering your digestive symptoms.

What are FODMAPs?

FODMAP is an acronym that stands for: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Fermentable carbohydrates or ‘FODMAPs’, either pull water into the bowels, or cause bloating and distension that can cause the uncomfortable digestive symptoms that occur with IBS.

What is the low FODMAP diet?

The low FODMAP diet is a short term (4 -6 weeks) elimination-style diet that reduces the overall amount of fermentable carbohydrates you consume in your diet. A low FODMAP diet is used to reduce symptoms in those who have irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). The low FODMAP diet has been shown to improve symptoms in approximately 75% of people with IBS (when implemented with support from a professional).

15 Best Low FODMAP Snacks:

In general, my recommendation for snacks is always to pair a complex carbohydrate with a protein source (typically containing 5-10g of protein). The combination of fiber and protein keeps you satisfied between meals. Since the low FODMAP diet is already very restrictive and challenging, I prefer to keep my snack suggestions easy and low prep.

Easy low fodmap snacks:  

1. Cheese and crackers: monterey jack or cheddar (40g) with low fodmap crackers (e.g. Mary’s Gone Crackers or Simple Mills Sprouted Seed Crackers) 
2. Nachos: corn tortilla chips with cheddar, chopped bell peppers and black beans (1/4) cup with 1/8 avocado and FODY salsa  
3. Firm medium banana with peanut butter
4. Chia pudding with coconut milk (recipe)
5. Overnight oats (recipe – skip the apple!)
6. Go Macro Bar: many flavours certified low FODMAP (FODMAP friendly certification). They also carry low fodmap protein bars!
7. Hard boiled eggs with low fodmap crackers (Mary’s Gone Crackers or Simple Mills Sprouted Seed Crackers)
8. Homemade energy bites (recipe)
9. Popcorn  
10. Dark chocolate (up to 30g, 5 squares) and almond butter (1 tbsp) 
11. Tuna on crackers (Mary’s Gone Crackers or Simple Mills Sprouted Seed Crackers)
12. Blueberries (1/4 cup) with almonds (10) 
13. Veggies (bell peppers, carrots, cucumbers) with homemade hummus (1/4 cup, no garlic)
14. Rice cakes (2) with peanut butter (2 Tbsp). Optional: sprinkle with dark chocolate chips! 
15. Sprouted toast (1 slice) with peanut butter (1-2 Tbsp) and hemp hearts (1 Tbsp)

Tips and Tricks for easy low FODMAP Snacks: 

• In order to make your low FODMAP snacks more satisfying, make sure to pair different food groups, paying particular attention to including a fiber and protein source. Fiber and protein digest slowing, preventing you from getting hungry between meals. Healthy fats (like nuts, avocado and olive oil) are also slow to digest and satisfying!
• Get organized at the start of the week. I’m the first to admit that I find meal prepping a total pain, but I am always thankful that I force myself to do it. It makes eating throughout the week, when time is limited, so much easier!
• Pack snacks when you are going to be out of the house for long periods. Finding prepackaged low fodmap snacks to buy can be challenging, so being prepared really helps.

Following a low FODMAP diet – especially during the initial elimination phase – can be extremely challenging and restrictive. Make your life easier by picking up the ingredients for some of these low FODMAP snacks to have on hand!