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Low Fodmap Snacks

By 25th January 2025Fodmap
Low FODMAP Diet

When following a low FODMAP diet challenges can arise around what to eat. Not only at meal times but the smaller parts too, such as snacking.

A key aspect of this diet is compliance with the adjustments and restrictions during the elimination phase, which means that preparation can be helpful.

This article will talk you through the basic concepts of the diet plus the best snacks to include during the elimination phase.

What is a Low FODMAP Diet?

A low FODMAP diet is considered an approach to help manage many of the symptoms associated with IBS. In particular, symptoms such as bloating, abdominal pain and diarrhoea.

FODMAPs are classified as sugars or fibres contained in many healthy foods such as garlic, onions, apples and lentils. When the gut is in good balance, these foods are well tolerated and promote gut health. However, certain underlying issues within the digestive system can lead to these foods triggering symptoms.

These underlying issues include:

· alterations in the gut microbiome (such as SIBO)

· visceral hypersensitivity (increased nerve sensitivity)

· malabsorption

This means that limiting FODMAPs can work to reduce symptoms and provide more predictability around digestive triggers and symptoms.

However, the aim of an approach that includes following the low FODMAP diet is to address the underlying issue so that restrictions are only short-medium term.

Why Choose Low FODMAP Snacks?

Snacks can be a normal part of a daily eating pattern. Particularly with the low FODMAP diet, snacks can be a healthy part of this also and help with compliance.

For many, the low FODMAP diet can involve quite large-scale changes and adjustments to the diet. It’s not unusual for these changes to be stressful, and FODMAP-friendly snacks can help to relieve some of this stress and worry from the diet.

Having low-FODMAP snacks close by not only reduces the worry and stress from food but can make the first phase of the diet much easier to remain compliant with. In turn,

this can help to fully understand how helpful this diet may actually be to reduce symptoms in each IBS patient.

Top 10 Low FODMAP Snacks

A range of snacks can be prepared ahead of starting the diet. This can provide more certainly and clarity around the response to this diet.

Here are some of the easiest to prepare low FODMAP snacks.

Lactose-free yoghurt with Berries

While many forms of dairy can be excluded from the low FODMAP diet due to a high lactose content, yoghurt is naturally low in lactose and well tolerated. This is also rich in protein and natural fats which help to manage blood sugar and appetite.

Adding blueberries, raspberries or strawberries can increase low FODMAP fibre and flavour.

Dark Chocolate

Dark chocolate is a powerhouse of antioxidants and anti-inflammatory compounds. This means it can support many areas of human health, including the gut.

A serving of 30g is considered to be low FODMAP, however, if you are unsure if can tolerate this, start with a lower amount before increasing.

Generally, the higher the percentage of chocolate the stronger and more bitter the taste but the higher the health benefits.

Chia Puddings

Combining 2 tablespoons of chai seeds with ½ a cup of low FODAMP milk (eg almond, coconut, or lactose-free milk) forms the base of this snack.

A tablespoon of maple syrup, 1/8th teaspoon of vanilla extract and topping with low FODMAP fruits can add more flavour and low FOMDAP fibre.

This blend of protein, fat and low FODMAP fibre can support energy and blood sugar but also support bowel regularity.

Popcorn

Popcorn can be an easy to access low FOMDAP snack with up to 56g of popped corn still considered to be low FODMAP.

Depending on tolerance to sugars and fats, plain popcorn may be best trialled first.

For those with IBS, it’s also possible for popcorn to irritate an already sensitive gut lining. Even though popcorn is low in FODMAP fibres, it does contain certain fibres that may still irritate.

Boiled Eggs

The protein and fat content of eggs makes them a great snack as they help regulate blood sugar and support balanced energy. They also contain a wide range of vitamins and minerals that support an array of important processes in the body.

1-2 eggs can be consumed daily as part of a healthy diet.

Energy Balls

Energy balls make a great low-FODMAP snack as they contain a good balance between protein, fat and carbohydrates. They can also be pre-made and stored in the fridge which can take the stress out of finding a snack each day, particularly during the elimination phase of the diet.

A low FODMAP energy ball recipe is:

· 1 cup rolled oats

· ½ cup unsweetened peanut butter

· ¼ cup Mini Chocolate Chips

· ¼ cup pure maple syrup

· 2 tablespoons cocoa powder

· 2 tablespoons chia seeds

· ¼ teaspoon salt, optional

Fruit Salad

For a sweeter snack, fruit salad is a good low FODMAP option. This is where an array of low FODMAP fruits can be combined and also stored for several days. The colourful pigments provide important antioxidants for the gut as well as low FODMAP fibres to support bowel movements.

Low FODMAP fruits include: banana, blueberry, boysenberry, cantaloupe, cranberry, durian, grape, grapefruit, kiwi, lemon, lime, mandarin, orange, passionfruit, pawpaw, raspberry, rhubarb, rockmelon, star anise and strawberry.

Nuts and Seeds

While mixed nuts can be well tolerated, some nuts and serving sizes may be better for those following a low FODMAP diet.

These are:

· Almonds – 10

· Almond butter – 1 tablespoon

· Chia seeds – 1 tablespoon

· Flaxseed – ½ tablespoon

· Hazelnuts – 5

· Hemp seeds –2 tablespoon

· Macadamias – 10

· Mixed nuts – 2 tablespoons

· Pecans – 10 halves

· Pine nuts – 1 tablespoon

· Pumpkin seeds – 2 tablespoons

· Sesame seeds – 1 tablespoon

· Sunflower seeds – 2 teaspoons

· Walnuts – 10 halves

Veg Sticks and lactose-free Tzatziki

Low FODMAP veg sticks (eg carrots) and lactose-free tzatziki can be a creamy and crunch snack that will provide a different snack. It can also be stored in the fridge or carried in a bag in a safe container.

Rice Cakes and Peanut Butter

2 tablespoons of peanut butter is considered low FOMDAP, this is more than enough to add to a few rice cakes to form a healthy, calorie-dense snack.

Rice is also a very low FODMAP food meaning this snack is a good option for those following a low FODMAP diet.

Tips for Finding Low FODMAP Snacks

Recently, more ready-made snacks have been available for the low FODMAP diet, many of which have been certified as low FODMAP by Monash University. This is the University that researched and created the diet.

Many of these products will contain a logo or ‘stamp of approval’ certifying that they’re low in FODMAPs and safe to eat on the diet.

However, many supermarkets are not well stocked in these, as they may be with gluten-free options. This means that ordering online via online shops such as FodMarket is often needed.

Reading Labels

Initial ingredients to look for on labels are dried fuits. Often these form a basis of many snack bars and energy balls that can be bought in shops.

Additionally, maybe ‘gut healthy’ products can contain extra fibres or prebiotic. While they can support gut health in those without digestive symptoms, they can be high in FODMAPs and not suitable for those with IBS type symptoms.

These fibres to avoid would include: Inulin, FOS and chicory root fibre.

Sugars, syrups and sweeteners can also be ingredients to be mindful of. The following chart indicates which may be best and worst when reviewing labels.

Low FODMAP

High FODMAP

Beet Sugar 


Brown Sugar 

Cane Sugar
Coconut sugar (in small servings)
Dextrose
Palm Sugar 
Cane Syrup 

Corn syrup

Glucose syrup

Maple syrup

Rice malt syrup

Saccharin

Stevia

Fruit Sugar
Fructose
Agave syrup
Golden syrup
High fructose corn syrup
Honey
Molasses
Mannitol
Sorbility
Xylitol

Store-Bought Options

A range of brands can be relied upon for low-FODMAP snacks.

These include: · FODY · Frusano · Love More · Nature’s Farm

Conclusion

Often a low FODMAP diet only needs to be followed for 1-2 weeks to understand how helpful this approach may or may not be. Therefore, preparing snacks is an important part of how successful and stressful these weeks may or may not be.

These snacks can provide a helpful energy boost and take the guesswork out of the first phase of the low FODMAP diet.

This diet should also be considered a short-term approach to help reduce IBS symptoms. Alongside this, a treatment can also be considered to address the reasons why these foods are an issue in the first place. Contact us for a free assessment of your gut health symptoms.