Best Low Fodmap Snacks
If you’ve already started the low-FODMAP diet you may have learned that eating a huge breakfast, lunch or dinner has not been greatly beneficial to your GI tract. Overloading it with too much food (and too many FODMAPs) hinders your digestion and triggers symptoms of IBS as well as fatigue. There’s a solution to not eating huge meals – eating smaller meals and looking forward to healthy snacking!
About stuffing yourself silly… I think most of us have been taught to eat until we are full but actually, it’s better to eat until you are 50-75% full so you can leave some room not only for the digestion process but to also give your brain some time to send the signal to your gut “hey, let’s simmer down now, I think you’ve eaten enough buddy!” I know I was taught to eat until I was full.
So Let’s Get Low Fodmap Snacking!
So as you look to calm your gut and learn better eating habits all the while trying out low-FODMAP snacks and meals, consider slowing down while you eat. Enjoy meals without distraction (cell phone, TV etc.). Taking some long, slow breaths before your meal can also help calm the nerves and make you less likely to overeat.
Now that you know eating huge meals may not be a clever idea, especially if you have IBS, consider having three smaller meals per day with two snacks in between. Adjusting to this may take some time and chances are if you didn’t snack before, you will need to know. I’ve got you covered with a few low-FODMAP snack ideas below which have been listed with servings so you can make better-snacking choices!
Here are some great low-FODMAP snack ideas:
Quick Low Fodmap Diet Snacks
- 1 rice cake + 1 TBS nut butter (everything except pistachios and cashews which are high in FODMAPs)
- Lactose-free yogurt (can be made with almond or coconut milk) with blueberries or raspberries
- Smoothie – Protein Powder -unflavored mix + 1/2 ripe banana + 1/4 C blueberries + water + ice (if you use another protein powder read all the ingredients first – stay away from sugar alcohols or artificial or a combination of artificial and natural flavors and sweeteners).
- Gluten-free brands for pretzels, crackers, cookies (read labels for high-FODMAPs)
- 1 serving of a low-fodmap fruit which is equal to one medium-sized fruit or 1/2 cup chopped up fruit. Examples: 1 small orange, 1/2 cup strawberries, 1/2 cup blueberries, 1 medium ripe banana
- Baby carrots + 2 ounces low-FODMAP cheese (hard, regular or reduced fat)
- Banana + 1 TBS almond butter
- 10 almonds, hazelnuts or walnuts
- 1 hardboiled egg
- 1/2 cup lactose-free cottage cheese with tomato slices
- 2 TBS pumpkin or sunflower seeds
- One medium ripe banana and 10 almonds
- Slice one medium ripe banana down the middle and spread on 1 TBS nut-free SunButter then top with slivered strawberries
Low Fodmap Diet BREAKFAST Snacks
- Easy Egg & Spinach casserole
- Oatmeal topped with one serving of low-FODMAP fruit, 1 TSP flax seeds and 1 TBS 100% pure maple syrup
- Gluten-free oatmeal with strawberries and 100% pure maple syrup
- Gluten-free bagel with 1 TBS of almond butter and low-FODMAP jam
- Toasted gluten-free bread with an 1/8th of a whole avocado and lemon juice
- Omelet with spinach, tomato, low-FODMAP herbs and mozzarella cheese
Low Fodmap Diet LUNCH Snacks
- Tuna salad – 1 can of tuna + 1/4 C cherry tomatoes + 1 TB Mayonnaise or Vegenaise (soy free, gluten-free, dairy free, non-GMO) + cracked black pepper or hot sauce + add on top of 1 slice gluten-free bread ~ Voila!
- Sweet Potato – 1 small baked sweet potato sliced down the middle + 1 TB olive oil+ 1 TB walnuts + sprinkle of cinnamon (1/2 cup sweet potato is low in FODMAPs)
- Kale greens + 1/4 C tomatoes + 2 ounces tofu + almond slivers + herbs + olive oil and vinegar
- Spinach + 1 C strawberries & blueberries + 1- 2 ounces fresh mozzarella + squeeze of lemon + 1 tsp olive oil
- Kale greens + 1 TBS dried cranberries + 1 TBS pine nuts + 1/2 tomato + lemon juice + sea salt
- Grilled cheese – 2 pieces gluten-free bread + 2 ounces low-FODMAP cheese + sprinkle of curry
- Quinoa bowl with grilled chicken, roastedlow-FODMAP veggies, mozzarella cheese, 1/2 TBS olive oil and herbs
- Delicious Greek Salad Pasta
Low Fodmap Diet DINNER Snacks
- Low-FODMAP Chicken Parmesan
- Low-FODMAP Greek-Style Salmon
- Rice pasta with Rao’s Homemade Sensitive Formula Marina Sauce. After boiling and draining the pasta, add to a skillet on low heat with cracked black pepper, 3-4 chopped Roma tomatoes and 1 TBS of butter. Remove once the pasta is coated with the melted butter.
- Two corn tacos with chopped tomatoes, lettuce, black olives, ground turkey meat, 1/4 avocado (total serving for both tacos) and cheddar cheese
- Chicken parmesan made with Ian’s Original Panko Breadcrumbs, spinach, Rao’s sauce (see above), olive oil, and chopped Roma tomatoes.
Fruit low-FODMAP snacks
Fresh fruit makes an excellent low-FODMAP snack.
Smoothies. Just toss a few healthy ingredients into a blender, and you’re ready to go.
*When possible, have fruit on its own at least 30 minutes before eating a meal. This is not a low-FODMAP approach to eating, just general good digestion advice.
|High-FODMAP Fruits||Low-FODMAP Fruits|
- 1/2 medium ripe banana smothered with 1 tablespoon peanut butter
- 20 blueberries with plain lactose-free yogurt topped with 10 unsalted macadamia nuts
- 1/2 cup cantaloupe cut into chunks and wrapped in prosciutto
- 1 medium carambola (star fruit)
- 1 medium clementine with 10 almonds
- 4 peeled cumquats
- 1 medium dragonfruit
- 1 cup grapes (any variety)
- 1 medium guava
- 2 small and peeled kiwi fruits
- 1 whole passionfruit pulp with 6 ounces of plain lactose-free yogurt and cinnamon
- 1 cup chopped pineapple sprinkled with cinnamon
- Smoothie – blend 10 frozen raspberries with 1 tablespoon almond butter, 1 cup soy milk (made from soybean protein), 1 teaspoon cinnamon, 1 tablespoon chia seeds and 1/2 cup ice
- 5 medium strawberries, cut into slivers and topped on gluten-free, low-FODMAP bread with 2 tablespoons peanut butter
- Smoothie bowl – blend 20 frozen blueberries, plus 1 cup almond or hemp milk, 1/2 cup ice, 1 cup spinach, 1 tablespoon unsweetened coconut, 1 tablespoon nut butter and top with 1 tablespoon chia seeds, 1 tablespoon crushed macadamia nuts
low-FODMAP snack Veggies
|High-FODMAP Vegetables||Low-FODMAP Vegetables|
Vegetables. or crunch on some cucumber, carrot sticks e.g:
- 1 medium carrot peeled and sliced and a 1/2 cup green bell pepper sliced with 1 tablespoon tahini
- 1/2 cup red bell pepper, 1-ounce cheddar cheese, and 1 serving rice crackers
- 1/2 cup sliced cucumber with 4 tablespoons cottage cheese and 1 tablespoon pine nuts
- 1 small salad with 1 cup spinach, grated carrots, 1/2 cup crumbled goat cheese and 1 tablespoon pumpkin seeds (for vegan switch cheese for nuts or 1/4 cup chickpeas- drained and rinsed)
- 1/2 cup sweet potato drizzled with 1 tablespoon maple syrup and top with 1 tablespoon crushed walnuts
- 1 Roma tomato halved and cored and filled with 1 egg and 1-ounce cheese. Sprinkle with herbs and bake at 450ºF for 6-10 minutes (depending on the desired doneness)
- 1/2 cup chopped zucchini with 1 medium carrot peeled and sliced with 2 slices swiss cheese
low-FODMAP snack Treats
Commercial “sometimes” snacks—Try chocolate, potato chips, candy, or ice cream (lactose-free if necessary).
- 1 serving gluten-free and low-FODMAP graham crackers
- 1/2 tablespoon coconut oil spread on 1 slice gluten-free and low-FODMAP bread
- 1 small packet of potato chips/crisps (gluten-free if you are celiac or have a gluten intolerance)
- 1 small packet plain corn chips
- 1 slice gluten-free and low-FODMAP bread topped with 2 slices of deli turkey (antibiotic/hormone free if possible!) and 1 slice swiss cheese, broiled for 2-3 minutes
- 1 muesli bar (fruit and nut)
- 5 saltines crackers (U.S. brand) with 5 dark chocolate squares (or 30g)
- 1/2 cup pretzels, regular or gluten-free (1 cup is HIGH in FODMAPs) with 1 medium orange
- 2 rice crispbreads
- 10 brazil nuts
- 1 biscuit/cookie cream filled with chocolate coating
- 5 dark chocolate squares (30g) with 1 serving brie cheese (2 wedges or 40g)
- 3/4 cup of Nature’s Path EnvironKidz Gorilla Munch cereal with 1 cup almond milk
- Warm 1 soft gluten-free tortilla in a pan and top with 2 tablespoons peanut butter and 1 tablespoon (can have up to 2 tablespoons) low-FODMAP strawberry jam
- 1 Udi’s Gluten Free Blueberry Muffin
- 1 serving Lundberg Farms Sea Salt Rice Chips
- 1 small bag Pop Chips Original
low-FODMAP snack Meats, Diary, Nuts
|High-FODMAP Cheese||Low-FODMAP Cheese|
- Toppings—Use peanut butter, red meat, chicken, fish, egg, cheese, grated or sliced vegetables, creamed corn, or a small serving of cottage cheese.
- Roll-ups. Whip up a quick, filling snack by rolling up a gluten-free tortilla with sliced turkey, Swiss cheese, and mayo or with peanut butter and organic raspberry jam.
- Cheese—Enjoy hard and ripened cheeses, cheese sticks, cheese wedges, cheese slices, or mini cheeses.
- Nuts and seeds. This one couldn’t be easier: Simply grab a handful of some low-FODMAP nuts or seeds, such as walnuts, pecans, or pumpkin seeds. Try a Granola Bars