Low-FODMAP Snacks to Eat to Satisfy Every Craving

It’s normal to crave a snack between meals. They’re not just fillers; they’re energy boosters. However, if you have irritable bowel syndrome (IBS) or other digestive problems, you sometimes need to be extra careful with what you eat. Low-FODMAP snacks can keep the bloating, flatulence, cramps, and stomach pain under control when you’re on a low-FODMAP diet.

You need snacks that can satisfy your taste buds and your body’s nutritional banks. Below, you’ll find a list of healthy low-FODMAP choices you can try.

Tips and Tricks for Picking Low-FODMAP Snacks to Keep You Satiated

Certain carbohydrates can trigger symptoms related to gut bacteria imbalances and other gastrointestinal issues. Your body may not digest them well and you may feel terribly ill after eating them. When you introduce low-FODMAP snacks to your meal plan, you’ll avoid exacerbating these symptoms while figuring out which specific foods are triggers for you.

However, low-FODMAP is a short-term diet. Experts don’t recommend using it for longer than 4 to 6 weeks. Otherwise, you risk harming the good bacteria and experiencing negative effects on your fiber, mineral, and vitamin intake. (1) The intention is to eliminate all high-FODMAP foods for a short time, then reintroduce them one by one to determine the specific foods that trigger your symptoms. 

What Are FODMAPs?

FODMAPs are certain types of short-chain carbohydrates you can get in specific foods that some people ]find difficult to absorb or digest. These foods move through the digestive tract. The more you eat, the higher the chance of them producing gas and liquid in both the large and small intestines. 

Those with small intestinal bacterial overgrowth (SIBO), or in some cases IBS, may benefit from a low-FODMAP diet. Studies have found this diet to improve symptoms in 50-75% of IBS patients. (2)

The low-FODMAP diet serves an important purpose. It helps reduce the symptoms and helps you identify foods that trigger discomfort. It can help you differentiate what sits well with your intestines and test your tolerance to a new food. Once you’ve completed the diet, you only need to avoid the foods that are triggers for you. 

For some people, this comes down to avoiding spicy food, dairy, or wheat-based products. However, everyone is different, so it’s best to consult a specialist before you make any drastic changes to your diet.

Low-FODMAP snacks reduce the risk of stomach discomfort and flare-ups. Every food you include can be beneficial for your gut health.

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What Is the Perfect Meal Pattern?

There is no one-size-fits-all perfect meal pattern. To control IBS symptoms, you can eat 3 moderately-sized meals a day with 1 to 2 snacks in between. They should meet your nutritional needs without overeating. Some people find it helpful to leave a gap of 3 to 4 hours between each snack. 

Leaving time between meals will allow the intestines to empty, which is highly beneficial for the migrating motor complex that sweeps waste through the intestines. This can be a practical meal pattern if you constipate easily and experience short bursts of pain and cramps. 

Variety Is Key

Your gut health is dependent on diversity. Research has suggested that the more diverse your diet is, the more resilient and healthier your gut microbiome can be. To satisfy the low-FODMAP criteria, your snacks should include a mix of plant-based foods. (3)

You can diversify your snacks by including different seeds, nuts, fruits, and vegetables that your body likes. You can also add diversity by experimenting with low-FODMAP snack recipes every week. You can mix and match the foods you like best. The below chart can help:

If you’re on a 3-day cleanse diet, you should keep a bottle of water with you at all times. You can also usually enjoy some green tea, peppermint tea, black tea, or black coffee. 

Prepare Ahead 

The healthiest snacks are often homemade. Meal prepping means you don’t need to spend all day cooking. You can have your fridge or freezer stocked with ready or partially-ready snacks. In this way, you’ll never need to eat the same snack two days in a row.

Here are a couple of ways to do this:

• Pre-cut your fruits and vegetables.
• Store the snacks in zip-log bags or containers. 
• Pre-measure servings of nuts and seeds.
• Hard boil some eggs and keep them in the fridge
• Pre-slice hard cheeses

Read more: 6 Low Carb Thanksgiving Sides That Even Carb-Lovers Will Enjoy

What Are Easy FODMAP Friendly Snacks?

You need to eat fulfilling snacks to keep your energy levels up and avoid overeating due to extreme hunger. Ideally, you should opt for minimally processed snacks that are teeming with nutrients. Below, you’ll find a list of low-FODMAP snacks that can get you through the day. 

Egg-Based Snacks

Most people can tolerate eggs. They contain very few carbohydrates, but are high in protein. You can eat boiled eggs, deviled eggs, poached eggs, baked, or fried eggs. What matters most is what you pair them with. If you have them with garlic, onion, or wheat bread, you may experience symptoms. However, with bell peppers, carrots, rice, or on their own, they should be easy on your stomach. 

Dark Chocolate

Dark chocolate is generally a better choice than milk chocolate. It often doesn’t contain dairy or lactose. You can eat from ½ an ounce to 3 ounces in one serving and it’s still considered low-FODMAP. One study suggested that consuming dark chocolate rich in polyphenols may help decrease intestinal permeability in elite athletes with exercise-induced intestinal damage. (4)

Snack Packs

You can make snack packs at home and eat them on the go. Here are some easy low-FODMAP snacks for you to try:

• Vegetable and dip snack pack. Cut some cucumber slices, carrot sticks, or bell pepper strips and serve them with lactose-free probiotic yogurt. 
• Fruit and nut snack pack. Mix a handful of macadamia nuts with blueberries and strawberries.
• Cheese and crackers. Gluten-free buckwheat crackers can work well with aged cheese. 

No-Bake Energy Bites

Homemade energy bites are some of the easiest low-FODMAP snacks to make. There are plenty of ways you can customize the energy bites with different recipes. 

For example, combine gluten-free oats, natural peanut butter, chia seeds, pure maple syrup, dark chocolate chips, and a pinch of salt. Stir everything together, cut into snack bars, and refrigerate. 

Smoothies 

Many findings suggest that fruits, fibers, minerals, and polyphenols can be highly beneficial for people with IBS. You can find these dietary components in smoothies. (5)

You can drink up to 1 cup (250 ml) of unsweetened, plain almond milk. You can make fruit and vegetable smoothies with spinach, blueberries, kiwi, orange, kale, etc. 

However, you should avoid cherries. If you check the cherries nutrition facts, you’ll see that they contain sorbitol and fructose. 

Seafood Snacks

If you can tolerate seafood, you can eat some fatty fish. Foods that are high in omega-3 fats may curb inflammation and boost cardiovascular health. You can enjoy salmon, tuna, anchovies, or Pacific oysters. They all make great high-protein, low-FODMAP snacks when served on top of gluten-free crackers. 

A keto pescatarian diet and a low-FODMAP diet are two completely different approaches. However, they can overlap when it comes to snacks. For example, the pescatarian diet can also include fish and seafood as the main sources of protein. 

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Is Popcorn Low-FODMAP?

Popcorn is low-FODMAP but rich in insoluble fiber. Fiber is a wonderful thing for boosting digestion and lowering LDL cholesterol. This makes popcorn one of the best low-FODMAP snacks out there. You can use it to promote bowel movements and stay fuller for longer.

For some people with IBS, insoluble fiber can irritate them and cause symptoms, so they may be unable to tolerate popcorn despite it being low in FODMAPs. You should also avoid popcorn that contains added honey, onion, or garlic powder. These ingredients aren’t low in FODMAPs. 

What Foods Are Surprisingly Low in FODMAP?

The low-FODMAP dietary approach is relatively restrictive. Even some fruits are high in FODMAPs, such as mangoes, figs, pears, and dried fruit. As a result, many people must avoid them. However, there are foods that you may be shocked to find you can actually eat and drink. Here’s a list of options you can add to your low-FODMAP snacks.

Strawberry Jam

Every jam is different. Strawberry jam can be suitable for a low-FODMAP diet if it contains sweeteners such as glucose syrup or sucrose (table sugar). These are low-FODMAP sweeteners that can fit into a low-FODMAP diet in moderation. 

Beer and Wine

Alcohol can irritate the gut. However, many people with IBS can enjoy the occasional drink of wine or beer. 

Yes, barley and wheat are used to make beer, but the fermentation process destroys many of the FODMAPs. This makes standard beer low-FODMAP if you don’t have a gluten sensitivity. However, you should stay away from beer that is brewed with additives such as lactose and cherry juice. 

Most wines such as sparkling, rose, white, and red wine can be okay in moderation for a low-FODMAP diet. Don’t choose fortified products with a lot of added sugar, such as port or sherry. 

Whichever drink you choose, stick to one, as the alcohol can irritate the gastrointestinal system.

Greek Yogurt

Greek yogurt has a creamier and thicker texture than regular yogurt. Due to the production process, it contains less lactose and the whey is strained off of it. This makes it a practical option for a low-FODMAP diet. All you need is a plain, full-fat Greek yogurt with no added sweeteners. 

Chickpeas

This may come as a surprise, but chickpeas are naturally high in FODMAPs. They have a very high oligosaccharide content. However, if you take a ¼ cup of canned chickpeas and rinse and drain them, you’ll get a snack that’s suitable for a low-FODMAP diet. FODMAPs can dissolve in water and leach into the brine. After you’ve rinsed and drained them, wash away the brine. 

Read more: Your Guide to High Fat Keto Foods: The Best Choices for a Low Carb Diet

What Chips Are OK for a Low-FODMAP Diet?

The best chips are those that have a simple ingredient list. All you need is potatoes, salt, and vegetable oil. You can enjoy classic, lightly salted chips without added high-FODMAP flavorings such as garlic or onion powders, lactose, or molasses. Plain tortilla or corn chips are also low-FODMAP. 

What Low-FODMAP Snacks Are High in Protein?

You can get proteins from various food sources. The most popular high-protein, low-FODMAP snacks include certain whole grains, eggs, fish, many nuts and seeds, white meat poultry, and aged cheeses. 

FAQs

• What are good snacks for IBS?

The best low-FODMAP snacks for women are generally homemade. You can make yourself some vegetable chips from zucchini, carrots, and kale, or an ice-cold smoothie. Experiment with different recipes and add a variety of fruits, vegetables, nuts, and seeds. 

• What can you eat unlimited on a low-FODMAP diet?

FODMAPs are specific carbohydrates, so most foods that contain few carbohydrates will be very low in FODMAPs. Foods such as eggs, aged cheeses, meats, poultry, and seafood (without additives) fall into this category. However, many foods that contain more significant amounts of carbohydrates are still low in FODMAPs. These include specific vegetables and fruits, most nuts and seeds, and certain grains. It’s best to consult a registered dietitian for help planning a low-FODMAP diet. 

• Is coffee low in FODMAP?

Classic ground coffee (i.e. espresso or brewed) from 100% ground coffee beans is low-FODMAP. However, if you drink instant coffee or anything with added sweeteners or lactose, it may be high-FODMAP. 

• Is chocolate low in FODMAP?

Dark chocolate with 70% or more cocoa is low-FODMAP as it doesn’t contain any added milk or other potentially high-FODMAP ingredients. Check the label to see if the product has any other additives.

The Bottom Line

Every small snack can help you get through the day. Low-FODMAP snacks should be nutritious, healthy, and filling. They should also help meet your dietary needs for calcium, fiber, and protein.