• Link to Facebook
  • Link to Instagram
  • Link to LinkedIn
  • Link to Youtube
  • Change Locations
Set Your Location
Chefs for Seniors
  • Home
  • Menu
    • Menu Examples
    • Current Clients: Submit Your Menu
  • Services
    • Meal Service for Seniors
    • FAQ
    • What is a Personal Chef?
  • Locations
  • Franchise
  • More
    • Careers – Apply For A Job
    • Case Managers & Agencies
    • Testimonials
    • MA & LTC Insurance Meals
    • Blog
  • See Local Meals & Pricing
  • Menu Menu
Blog
Uncategorized

10 Low FODMAP Snacks to Satisfy Your Cravings

If you suffer from IBS or other digestive issues, finding snacks that won’t trigger symptoms can be a challenge. That’s where low FODMAP snacks come in. FODMAPs are types of carbohydrates that can be difficult to digest for some people, causing gas, bloating, and other uncomfortable symptoms. Luckily, there are plenty of delicious low FODMAP snacks that can satisfy your cravings without causing discomfort. Whether you’re looking for a mid-afternoon pick-me-up or a late-night snack, we’ve got you covered with these 10 delicious low FODMAP snacks that will leave you feeling satisfied.

What is the Low FODMAP Diet?

The low FODMAP diet is an eating plan designed to help people with IBS and other digestive issues. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols – types of carbohydrates that are not easily digested by some people. Foods containing high levels of FODMAPs can cause gas, bloating, and other uncomfortable symptoms. The low FODMAP diet involves eliminating high FODMAP foods for a period of time and then gradually reintroducing them to determine which ones trigger symptoms. The goal is to identify and avoid foods that cause digestive discomfort.

The low FODMAP diet has been shown to be effective in reducing symptoms of IBS and other digestive issues. The low FODMAP diet can also improve overall gut health and reduce inflammation in the body.

Why Choose Low FODMAP Snacks?

Choosing low FODMAP snacks is important for people following the low FODMAP diet. Snacks are a common source of high FODMAP foods, such as wheat, garlic, and onion. Low FODMAP snacks can also be convenient for on-the-go snacking, making it easier to stick to it while out and about.

10 Delicious Low FODMAP Snack Ideas

  1. Crunchy Roasted Chickpeas – Drain and rinse a can of chickpeas, let dry, toss with olive oil and spices, and roast in the oven until crispy.
  2. Rice Cakes with Peanut Butter and Banana – Top rice cakes with natural peanut butter and sliced banana for a sweet and satisfying snack.
  3. Low FODMAP Trail Mix – Mix together nuts, seeds, and dried fruit low in FODMAPs, such as pumpkin seeds, almonds, and dried cranberries.
  4. Popcorn with Herbs and Spices – Pop plain popcorn and toss with herbs and spices, such as rosemary and paprika, for a flavorful and low FODMAP snack.
  5. Carrots and Hummus – Dip baby carrots in low FODMAP hummus for a crunchy and savory snack.
  6. Cheese and Crackers – Choose low FODMAP crackers, such as rice crackers, and pair with cheese.
  7. Strawberry and Banana Smoothie – Blend together frozen strawberries, banana, lactose-free yogurt, and dairy-free milk for a refreshing and nutritious snack.
  8. Low FODMAP Energy Balls – Mix together oats, peanut butter, chia seeds, and maple syrup to make energy balls that are perfect for on-the-go snacking.
  9. Dark Chocolate – Enjoy a few squares of dark chocolate to satisfy your sweet tooth!
  10. Apple Slices with Almond Butter – Slice an apple and spread with almond butter.

Low FODMAP Snack Recipes

Here are some simple and delicious low FODMAP snack recipes that you can easily make at home:

Low FODMAP Granola

  • 2 cups gluten-free rolled oats
  • 1/2 cup chopped pecans
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1/4 cup maple syrup
  • 1/4 cup melted coconut oil
  • 1 tsp cinnamon
  • 1/2 tsp salt
  1. Preheat the oven to 325°F.
  2. In a large bowl, mix together the oats, pecans, pumpkin seeds, and sunflower seeds.
  3. In a separate bowl, whisk together the maple syrup, coconut oil, cinnamon, and salt.
  4. Pour the wet mixture over the dry mixture and stir until well combined.
  5. Spread the granola mixture onto a baking sheet and bake for 20-25 minutes, stirring occasionally, until golden brown.
  6. Let the granola cool completely before storing in an airtight container.

Low FODMAP Protein Bars

  • 1 cup gluten-free rolled oats
  • 1/2 cup peanut butter
  • 1/4 cup maple syrup
  • 1/4 cup chocolate chips
  • 1/4 cup chia seeds
  • 1/4 cup ground flaxseed
  • 1 tsp vanilla extract
  • 1/2 tsp salt
  1. In a food processor, pulse the oats until they are finely ground.
  2. In a large bowl, mix together the ground oats, peanut butter, maple syrup, chocolate chips, chia seeds, flaxseed, vanilla extract, and salt.
  3. Press the mixture into a lined 8×8 inch baking dish and refrigerate for at least 30 minutes.
  4. Cut the mixture into bars and store in an airtight container in the refrigerator.

How to Read Food Labels for FODMAPs

Reading food labels for FODMAPs can be challenging. Look for ingredients that are high in FODMAPs, such as wheat, garlic, and onion, and avoid products that contain them. Instead, choose products that are low in FODMAPs, such as gluten-free bread, lactose-free milk, and fruits and vegetables such as bananas, berries, melon, carrots, greens beans and lettuces.

Snack Planning and Preparation Tips

Planning and preparing low FODMAP snacks ahead of time can make it easier to stick to the low FODMAP diet. Try batch cooking low FODMAP granola, energy balls, or protein bars to have on hand for quick and easy snacking. Cut up fresh fruits and vegetables and portion them out for on-the-go snacking. Keep low FODMAP snacks in your bag or car so you always have a healthy and satisfying option available.

If you need assistance preparing low FODMAP meals, using a personal chef service like Chefs for Seniors can prepare meals that can be customized to meet your dietary needs.

Conclusion

Following a low FODMAP diet can be challenging, but with the right snacks, it can be easier and more delicious. From crunchy roasted chickpeas to sweet and savory popcorn, these 10 delicious low FODMAP snacks are perfect for satisfying cravings without causing discomfort.

April 20, 2023/by Maddie
Share this entry
  • Share on Facebook
  • Share on X
  • Share on Pinterest
  • Share on LinkedIn
  • Share on Reddit
  • Share by Mail
/wp-content/uploads/2023/01/logo-r-chefs-for-seniors-clients-personal-chef-near-me-250-1.png 0 0 Maddie /wp-content/uploads/2023/01/logo-r-chefs-for-seniors-clients-personal-chef-near-me-250-1.png Maddie2023-04-20 10:58:422024-08-20 16:19:0810 Low FODMAP Snacks to Satisfy Your Cravings
Search Search

Recent Posts

  • Your Prescription for Nutrition: The Food Is Medicine Movement
  • 4 Plant-Based Protein Sources That Outshine Eggs
  • The Power of Personalized Meals for Seniors
  • Eating to Prevent Alzheimer’s
  • Embracing Independence: A Guide to Aging in Place

Want a break from cooking?

Across the US, our team of personal chefs are ready to prepare surprisingly affordable, delicious, and home-cooked meals right in your own kitchen! We are the #1 in-home meal service for seniors.

Get My Free Quote

View Locations

Chefs for Seniors has locations across the US!

Personal Chef Near You

Huntsville
Scottsdale
Tucson
Central Arkansas
Northwest Arkansas
Texarkana
Contra Costa
LA South Bay
North San Diego
North Orange County
East LA County
Palm Springs
San Diego Inland
South San Jose
West LA
North Denver
Fort Collins
Fairfield County
New Haven County
Boca Raton
Bradenton
Flagler-Volusia
Florida Keys
Fort Myers
Hollywood-Pembroke Pines
Lake County
Martin-St. Lucie
Miami
Melbourne
Naples
Parkland-Coral Springs
Osceola County
Pinellas County
Sarasota
The Villages
West Palm Beach
Atlanta
Northeast Atlanta Metro
Boise
South Bend
Des Moines
Overland Park
Montgomery County MD
Essex County MA
Boston
Northwest Metro Detroit
Minneapolis
Kansas City
Las Vegas
Bergen County
Central NJ
South Jersey
Upper Manhattan
Syracuse-Rochester
Charlotte
Durham
Gaston County
Greensboro
Raleigh
Tulsa
Portland
Lower Montgomery County PA
South County RI
Charleston
Fort Mill
Myrtle Beach
Nashville
Arlington TX
Fort Worth
Georgetown TX
North Houston
Flower Mound
McKinney TX
Southeast Houston
Salt Lake City
DC-Fairfax County
South Richmond
North Snohomish County
Tacoma
Madison
South Central WI
Southeastern WI

Carmel, Indiana

 

 

 

 

 

Learn More

  • Blog
  • Franchise
  • Privacy policy
  • Accessibility statement

Connect with Us

Locally Owned

All Chefs For Seniors locations across the US are independently owned and operated. When you choose Chefs For Seniors, you are supporting small business owners in your local community.

© 2025 Chefs For Seniors, Inc. All rights reserved. | Web Design by Bizzy Bizzy
Link to: How Keto Meal Plan Delivery Can Help You Achieve Your Health Goals Link to: How Keto Meal Plan Delivery Can Help You Achieve Your Health Goals How Keto Meal Plan Delivery Can Help You Achieve Your Health Goals Link to: The Power of Protein for Seniors Link to: The Power of Protein for Seniors The Power of Protein for Seniors
Scroll to top Scroll to top Scroll to top