20 Easy Low FODMAP Snack Ideas
When I speak to people trying to follow the low FODMAP Diet, they generally say that they’ve figured out what to eat for breakfasts and dinners. However, they really struggle with low FODMAP snack ideas and low FODMAP lunch ideas. So, I thought I’d give you some ideas for both. This post is going to cover just low FODMAP snack ideas, but look out for a later one on lunch ideas.
Snacks are very important to me personally, so I always want to make sure I’ve got some snacks on hand. One of my tips for IBS sufferers is not to eat massive meals but to eat little and often instead. This isn’t the case for everyone, but most people feel better for eating 3 lighter meals with some snacks in between to keep them going. It’s just a bit easier on your gut, rather than giving it a huge volume of food to digest in one go.
Once you start on the low FODMAP Diet, there may be times when you’re out and about and struggle to find low FODMAP snack options. Therefore, I’d always recommend keeping a couple of low FODMAP snacks with you. It’ll help you avoid the situation where you’re absolutely starving and can’t find anything low FODMAP to eat. The problem with that is that you’ll either give in to a high FODMAP snack and get some nasty gut symptoms or you’ll just starve. Unfortunately, starving won’t do your gut any favours either. With that in mind, low FODMAP snacks are a life saver.
The ideas that I'm sharing here are generally very simple (I am no cook!). This means they're easy to make and easy to carry around. The other thing I want to say is that they are all 'healthy' snack ideas. I didn't want to give you a list of gluten free pretzels and cookies. These may be low FODMAP, but they're not healthy. I've focused on real food ideas here, with added health benefits, such as protein, fibre and Omega-3.
20 EASY & HEALTHY LOW FODMAP SNACK IDEAS
1. Fresh Fruit: a very healthy option, and easy to carry around with you! With the berries, just pop them in a little tupperware pot. I’d recommend having no more than 2 portions of fruit a day as the sugar can make IBS symptoms worse if you have too much. There are lots of low FODMAP options:
Handful (20) blueberries
1 dragon fruit
Grapes, papaya, strawberries - there are no FODMAPs in these, so have as much as you fancy (within reason)
2 kiwi fruits
1 cup (140g) pineapple
2. Freezer fudge: I recently discovered this and I’m a convert. You can’t take it out with you but it’s great to have in the freezer for when you’re at home and need a snack. All you do is mix 200g coconut oil (melted to a liquid form), 30g cacao powder & Stevia to taste. You then pour this into ice cube trays, sprinkle with sea salt and leave for 20 minutes. You’ve then got them in the freezer for when you fancy a bite of sweetness. This is a really great source of healthy fat, which will keep you fuller for longer.
3. 30g dark chocolate (at least 70%): dark chocolate is actually very healthy for you! It’s high in fibre and has fantastic anti-inflammatory qualities. What’s great about it is, because it’s so rich, you’ll be satisfied after a little bit and won’t want to eat 5 bars in a row.
4. Popcorn: obviously, this could also be a savoury option. Make sure you look out for a natural/plain variety without any additives. Sugar and salt are fine, but try to avoid any other additives that could include sneaky high FODMAP ingredients.
5. Dark chocolate coated rice cakes: there are so many brands selling these in the supermarket now. You can even pick them up on the go in Pret. They’re delicious, light and filling.
6. Rice cakes with nut butter: rice cakes are a great low FODMAP and low calorie option, and they’re so versatile. Top with 1 tbsp of almond or peanut butter.
7. Gluten free bread with peanut butter + 1/3 ripe banana + cinammon on top: this isn’t so easy to make on the go, but makes for a delicious and filling snack. It’ll also give you a big dose of energy and healthy fats.
8. Chia pudding: mix 500ml almond milk, 2 tsp raw cacao powder, 100g chia seeds & 2 tsp Stevia (this makes a couple) and put into pots/bowls/tupperware. Then just let it sit for 30 minutes and it’s ready to eat. You can make these and leave them in the fridge for when you need them or can pop them in a tupperware and take them to work with you. Chia seeds are a fantastic source of fibre and Omega-3, so this is a very ‘good for your gut’ snack. You can also add berried to the top when you eat them, for some extra goodness!
9. Tub of lactose free yoghurt: I’d recommend going for the plain variety. If not, just make sure to watch out for any additives. You can add blueberries or nuts to this if you want to make it more exciting.
10. Tub of coconut yoghurt: This is a great alternative to lactose free yoghurt and is available in so many places now. It’s got a great sweet taste already so you don’t need to add anything to it (although you can if you want to, of course).
11. Vegetable sticks with peanut/almond butter: chop carrot, cucumber or peppers into sticks and dip into peanut or almond butter. 2 tbsp of nut butter is low FODMAP!
12. Vegetable sticks with cottage or ricotta cheese: a cheesy alternative to the above! You could dip your veggie sticks into 2 tbsp (40g) of ricotta or 4 tbsp (36g) of cottage cheese.
13. Nut butter sachet & unripe banana: banana and peanut butter is a classic combination. This is such a good snack for energy and is easy to grab on the go. Lots of brands sell nut butters in single use sachets, which are so easy to keep in your bag. Just grab an unripe (greeny yellow colour) banana and squeeze the butter on.
14. Nuts: very simple, but very portable, and a fantastic source of fibre and energy! I carry a bag of nuts everywhere. You can easily buy packets on the go or, if you’re feeling more adventurous, you could mix up your own bag of mixed nuts and then put into little bags/tupperware pots when you go out. My low FODMAP favourites are:
20 macadamia nuts
10 brazil nuts
Peanuts don’t contain FODMAPs so you don’t need to worry about portion size here. This is a great one when travelling, as a pack of peanuts can normally be found in any shop, anywhere in the world. If you want more low FODMAP travel tips, I've got 10 of them here.
15. 2 tbsp sunflower or pumpkin seeds: like nuts, these are very portable and a fantastic source of fibre.
16. Low FODMAP granola bars: there are a few brands making FODMAP friendly cereal bars now. These are really easy to carry around for on the go snacking. Check out my Instagram feed for my low FODMAP finds.
17. Rice cakes topped with tuna: rice cakes again! They really are very versatile. Cans of tuna and salmon can be picked up when you’re out or are easy to carry with you. As both are completely FODMAP free, you could have a bigger portion of this for a pretty substantial snack. I’ve had this for lunch on a number of occasions.
18. Handful of olives: these don’t contain any FODMAPs, so you can eat them worry-free. Portion them into tupperware to take out with you or buy on the go. A lot of supermarket now sell them in snack pots.
19. Hard boiled egg: this may seem like a silly one, but it’s so easy. I sometimes boil a few eggs at the start of the week and then I wrap one in tin foil each day and take it with me. I have also been known to smuggle them from hotel breakfast buffets for a snack later on in the day, when I’ve been travelling. They’re such a portable snack that will fill you with protein and Omega-3.
20. Cheese and rice crackers: top rice crackers with a low lactose cheese of your choice. The best options are Brie, Camembert, Cheddar, Swiss.
I hope these low FODMAP snack ideas have given you a few ideas to keep you going when you need a little pick me up. If you want some more low FODMAP snack inspiration, follow me on Instagram. Whenever I find a low FODMAP snack in a supermarket or I find a super simple snack recipe, I share it.
Thanks so much for taking the time to read this. Which are your favourites?? Let me know in the comments.