10 Snacks You Can Have on the Low FODMAP Diet

The low FODMAP diet is not your typical diet. There is no goal of weight-loss. Instead, the low FODMAP diet is a possible solution to IBS, because it can help you determine the foods cause your symptoms. To do this, you start with an elimination diet and then slowly add food back in.

For me, the hardest thing about this diet is that I have to prepare all of your own food, because it is highly unlikely that I'll find anything to eat in public (expect at Chick-FIl-A). Be sure to prepare yourself and avoid hunger with this list of 10 incredible and edible low FODMAP snacks.

1. Half an Unripe Banana + 1 Tbsp. Peanut Butter

A banana with peanut butter was my go-to snack when I was a kid to the point, and I would sometimes have it twice a day. Finding out that I could eat this even on low FODMAP was the best feeling. As long as you only eat half a banana and up to 2 tablespoons of nut butter, you are good to go. Don't like peanut butter? Try this with almond butter or chocolate hazelnut butter, but be sure to check the label.

2. GoMacro Bars

Bars are portable and easy to find, which makes them one of the most convenient snacks. GoMacro bars are one of the few bars that you can have on the low FODMAP diet. Only certain varieties are FODMAP friendly, so make sure you read the label before eating. 

3. Lactose-Free Yogurt + Granola

Lactose-free yogurt is a great way to add some protein into your diet, and topping it with granola helps make for a more substantial and flavorful snack. You really need to be careful about the granola you pick because it needs to be gluten-free and free of molasses and honey. My recommendation is Kind Peanut Butter Granola with Green Valley Organics yogurt. 

4. GF Pretzels + Cheddar Cheese

Pretzels and cheese is a combo that gives many of us nostalgia. This childhood snack has plenty of protein and carbs to help you through your day. This is a simple and easy snack for those on the low FODMAP diet as long as you pick a cheese without lactose and gluten-free pretzels without any added spices. You can easily take this with you anywhere and eat it any time of day. 

5. Corn Chips with Homemade Salsa 

Corn chips are one of my new favorite snacks They are great to pair with a taco bowl or to have with my low FODMAP salsa. Low FODMAP salsa is hard to find in stores, but you can make it yourself. Check out this recipe, or you buy online from Fody Foods. 

6. Fruit + Dark Chocolate

If you have a sweet tooth like me, then you can't get through the day without some sort of sweet treat. Dark chocolate is one of the few sweets that you can eat during the elimination stage, but only in one-ounce servings. Pair your dark chocolate with some fruit or nut butter in proper serving sizes to make for a sweet and satisfying snack. 

7. Rice Cakes with Lactose Free Cream Cheese and Cucumbers 

Rice cakes are great because they aren't limited during the low FODMAP elimination. Rice cakes start out as a blank slate, a very blank slate. There are so many different ways to top rice cakes.  One of my favorite ways is with lactose-free cream cheese and cucumbers. All of these ingredients are low FODMAP and will make for a nice snack or appetizer. 

8. A Low FODMAP Serving of Fruit

Fruit is always a good idea for a snack, just as long as you stay within the recommended portion sizes. This can sometimes make for a very small serving, but at least it is something fresh and healthy. There is nothing quite like a fresh fruit, especially now that we are heading in to spring and summer. My favorite fruits to grab are clementines, a kiwi, or strawberries. 

9. Happy Jerky 

Sometimes I'm in desperate need a savory snack. Luckily,  Rachel Paul Foods makes snacks specifically for the low FODMAP diet. Happy Jerky (a low FODMAP beef jerky) is the perfect snack to throw into your backpack for when you need an easy snack on-the-go.

10. Half a Cup of Corn Flakes With 10 Strawberries

Cereal is really annoying to deal with on the low FODMAP diet because during the elimination stage, you can only have a 1/2 cup of oat/rice-based cereal. This doesn't work for a breakfast but is perfect for a snack if you combine a low FODMAP serving of fruit (like 10 strawberries) with almond milk. 

The low FODMAP diet can make finding food on-the-go really difficult. By bringing snacks everywhere you go, you can make sure you aren't put in a difficult situation of either going hungry or upsetting your stomach.