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Home » FODMAP

12 Best Low-FODMAP Protein Bars

shirinMedically Reviewed by Shirin Buta · Written by Rizza Joyce Mira, MD · Updated on March 15, 2023 · As an Amazon Associate we earn from qualifying purchases

Protein bars are a great source of energy and nutrition, especially for those with busy lifestyles. Unfortunately, they also contain a lot of carbohydrates, including FODMAPs, which are difficult to digest and can trigger irritable bowel syndrome (IBS) symptoms.

Best Low FODMAP Protein Bars

The low-FODMAP diet was developed to allow IBS sufferers to manage their symptoms. It's a challenging diet to design and maintain, as it requires followers to remove FODMAPs from their diet and then slowly reintroduce them and record their body's reactions.  

Although most popular protein bars are high in FODMAPs, some aren't and are safe for IBS sufferers.

Table of Contents
  • Are Protein Bars High in FODMAPs?
  • Should You Eat Protein Bars on a Low-FODMAP Diet?
  • Can You Eat Protein Bars Every Day on a Low-FODMAP diet?
  • Conclusion

Are Protein Bars High in FODMAPs?

A protein bar can contain as much as 43 grams of carbohydrates, of which 24 grams are sugars, and many of those FODMAPs.

So, although they can contain as much as 40% of the recommended protein intake, they may trigger IBS symptoms.

Below are 12 of the best bars for those on a low-FODMAP diet.

1. Enjoy Life Protein Bites

enjoy life protein bars

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These protein bars are low in sugar and are made with semi-sweet chocolate. They're also gluten-, soy-, and dairy-free.

Three protein bites contain about 270 calories, 5 grams of protein, iron, potassium, and calcium.

2. MariGold Protein Bars

marigold protein bars
Marigold Protein Bars

MariGold protein bars are hand-made with healthy ingredients. They're GMO- soy-, lactose-, and gluten-free, and each bar contains over 20 grams of protein.

They’re also low in sugar, meaning they don’t contain too many FODMAPs but do contain good amounts of fiber, potassium, and magnesium.

3. Carman’s Protein Bars

These contain about 6.3 grams of protein and 182 calories per bar.

However, unlike some other bars on this list, they may contain traces of tree nuts, milk, soy, or eggs.

Carman's also makes nut bars suitable for those on a low-FODMAP diet.

4. Fody Foods Nut Bars

Fody Foods Vegan Protein Nut Bars | 6g Protein Snack Bar | Low FODMAP Certified | Gut Friendly IBS Friendly Snacks | Gluten Free Lactose Free Non GMO | Dark Chocolate Nuts and Sea Salt, 12 Count

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These bars are low FODMAP and lactose- and gluten-free. They're low in sugar, contain a good amount of fiber, and one bar contains about 210 calories and 6 grams of protein.

Fody Foods has a selection of foods suitable for a low-FODMAP diet, including ketchup, sauces, and salsas.

5. GoMacro Protein Bars

GoMacro Variety Pack, 1 bar each (pack of 12) - 12 Flavors including 3 new flavors

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Each organic bar contains about 10 grams of protein, 11% of the recommended daily intake. It also contains 2 grams of fiber, calcium, iron, and potassium.

Fiber supports good digestive health, and calcium boosts your immune system. Iron helps prevent anemia, and potassium offsets the adverse effects of sodium on your blood pressure.

6. Rachel Pauls Happy Bars

As they're certified gluten-free and low FODMAP, these bars are among the best choices for those with IBS.

One bar contains about 8 grams of protein and 3 grams of fiber, which feeds good gut bacteria, improving digestive health.

These bars also contain calcium, iron, potassium, and antioxidants that flush out free radicals and reduce oxidative stress.

7. Stellar Labs Bars

Stellar Labs have designed a range of foods for IBS sufferers, including protein bars and powders, supplements, and other exercise nutrition.

Their bars contain a good amount of protein, fiber, potassium, and iron.

8. Caveman Protein Bars

Caveman Foods Chocolate Almond Butter Protein Bar, 1.4 Ounce Bars, Box of 12

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Caveman Protein Bars are GMO-, soy-, and gluten-free; each bar contains about 10 grams of protein, 190 calories, and 2 grams of fiber.

9. Health Warrior Bars

Health Warrior Bars
Health Warrior Bars

Each Health Warrior bar contains only 3 grams of sugar, which is great for those with IBS.

They're slightly lower in protein than others on this list, with a bar containing about 3 grams. However, they contain 18% of the recommended daily fiber intake, iron, calcium, and potassium.

10. 88 Acres Protein Bars

These bars are low in sugar, and one contains 12 grams of protein and 280 calories. A bar also contains up to 20% of the recommended daily iron intake, calcium, and potassium.

They're slightly higher in FODMAPs than others on this list, so start with half a bar and see how your body reacts.

11. Simply Protein Crispy Bars

88 Acres Plant Based Seed Protein Bar | 9 Pack, Banana Bread | 12g of Plant Based Protein, Gluten Free, Nut Free, Non GMO, School Safe, No Palm Oil

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One bar contains 160 calories and just 3 grams of sugar. It also contains 14 grams of protein, 7 grams of fiber, iron, and potassium.

12. Homemade protein bars

If you have the time, you can make protein bars at home, enabling you to limit their FODMAP content.

There are many healthy ingredients to choose from, including peanut butter, protein powder, rolled oats, honey, flaxseed meal, coconut oil, and cinnamon.

Homemade protein bars
Homemade granola protein bars

Should You Eat Protein Bars on a Low-FODMAP Diet?

In moderation, the protein bars above are safe for those on a low-FODMAP diet. However, everyone is different, so introduce them into your diet slowly and observe how your body reacts to them.

Can You Eat Protein Bars Every Day on a Low-FODMAP diet?

Protein bar

Protein bars are high in carbs, so people with IBS shouldn't eat them every day.

Conclusion

If you follow a low-FODMAP diet, it's certainly possible to enjoy the occasional protein bar.

Source: Nutrition Data

Related posts:

  1. Top 15 Cheaper Alternatives To Optavia Fuelings
  2. What Is FODMAP?
  3. FODMAP: 20 Things You Should Know
  4. IBS: Do Juice Cleanses Help with Irritable Bowel Syndrome?
  5. 20 Best Low FODMAP Snacks
  6. Are Pickles Low FODMAP?

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shirin

Shirin is a registered Medical Laboratory Scientist who teaches Immunology and Serology subjects. In her free time, she writes health-related articles to help advocate the prevention of lifestyle and infectious diseases. When not teaching or writing, she loves to try new food and attempts to recreate them at home.

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