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
- 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.
- Rice Cakes with Peanut Butter and Banana – Top rice cakes with natural peanut butter and sliced banana for a sweet and satisfying snack.
- Low FODMAP Trail Mix – Mix together nuts, seeds, and dried fruit low in FODMAPs, such as pumpkin seeds, almonds, and dried cranberries.
- 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.
- Carrots and Hummus – Dip baby carrots in low FODMAP hummus for a crunchy and savory snack.
- Cheese and Crackers – Choose low FODMAP crackers, such as rice crackers, and pair with cheese.
- Strawberry and Banana Smoothie – Blend together frozen strawberries, banana, lactose-free yogurt, and dairy-free milk for a refreshing and nutritious snack.
- 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.
- Dark Chocolate – Enjoy a few squares of dark chocolate to satisfy your sweet tooth!
- 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
- Preheat the oven to 325°F.
- In a large bowl, mix together the oats, pecans, pumpkin seeds, and sunflower seeds.
- In a separate bowl, whisk together the maple syrup, coconut oil, cinnamon, and salt.
- Pour the wet mixture over the dry mixture and stir until well combined.
- Spread the granola mixture onto a baking sheet and bake for 20-25 minutes, stirring occasionally, until golden brown.
- 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
- In a food processor, pulse the oats until they are finely ground.
- In a large bowl, mix together the ground oats, peanut butter, maple syrup, chocolate chips, chia seeds, flaxseed, vanilla extract, and salt.
- Press the mixture into a lined 8×8 inch baking dish and refrigerate for at least 30 minutes.
- 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.
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.