Following a diet low in FODMAPs comes with a lot of challenges and difficulties. You have to monitor your FODMAP intake carefully, stick to specific serving sizes, and still reach your nutritional needs.
So, with all of that, you might find the idea of snacking rather difficult to figure out.
Luckily, there are many ways to still snack on a low FODMAP diet without triggering any IBS-related symptoms. You just have to know which foods you can consume and which ones should be avoided.
If you’re a fan of snacks and can’t imagine your life without them, you can rest easy – there are many FODMAP-friendly foods you can snack on without drastically increasing your FODMAP intake.
These snacks also contain a lot of nutrients that can benefit your digestive system, so eating them can bring you lots of benefits.
Still, as with every food, make sure to practice moderation and follow a healthy, balanced diet on top of it.
Table of Contents
20 Best Snacks for a Low FODMAP Diet
1. Boiled eggs
Eggs are one of the best snacks for people following a low FODMAP diet. They have barely any carbs, so they’re safe for people with IBS.
Eggs also contain lots of protein, improving digestion, preventing overeating, and reducing hunger. Protein also improves exercise performance and helps build lean muscle mass – something that’s very important for good metabolism.
What’s more, eggs contain a lot of nutrients, such as riboflavin, vitamin A, vitamin B12, phosphorus, selenium, and pantothenic acid.
All of these nutrients are important for good health and can even help prevent digestive system problems.
2. Raspberries
Raspberries are low in FODMAPs; in fact, they’re one of the best fruits to include on a diet low in these fermentable, indigestible carbs.
For a low FODMAP diet, a safe serving of raspberries is about 60 grams or 30 berries. This amount doesn’t contain too many FODMAPs, so they’re very unlikely to trigger any IBS symptoms.
Raspberries are also rich in fiber, vitamin C, folate, manganese, and magnesium. These nutrients are very important for your overall health, and they can also lower your risk of several digestive system issues.
One thing to remember, though, is that this only applies to fresh raspberries and not the canned varieties. Canned raspberries are often packed with added sugar, so they should be avoided on a low FODMAP diet.
3. Canned tuna
Proteins, like canned tuna, don’t contain any FODMAPs. So, you can include this delicious and nutritious fish in a low FODMAP diet.
One cup of canned tuna chunks contains a lot of protein – about 42.5 grams, which corresponds to 85% of your daily recommended need for this nutrient.
Getting enough protein from your diet is important, as this nutrient helps boost your metabolism, curb hunger, and reduce the risk of weight gain.
In addition, tuna contains a lot of vitamins: vitamin D, vitamin K, vitamin B12, and niacin. These micronutrients are important for good health as well as disease prevention.
Some of them, like vitamins D and K, are fat-soluble. So, consuming canned tuna packed with oil can help ensure good absorption of these nutrients.
Tuna is also rich in several minerals, including phosphorus, selenium, iron, and magnesium.
Snacking on canned tuna is very easy as well – you can simply eat it on its own or add some herbs and spices for flavor.
4. Salad with lean protein
Salad is always a great choice for a snack. Basing your salad on low-FODMAP veggies like carrots, chives, kale, bell peppers, and squash can help you avoid ingesting too many FODMAPs while still upping your intake of nutrients.
Including lean protein, such as poultry, deli meats, or shrimp, in your salad can help you avoid FODMAPs altogether. What’s more, these foods contain lots of nutrients that you can’t get from other dietary sources.
So, snacking on a salad with some lean protein can keep you healthy and curb your hunger as well.
5. Oranges
One medium-sized orange is considered low in FODMAPs, thus safe for people with IBS. As a result, it can be a perfect snack for people following a low FODMAP diet.
Oranges are an excellent source of fiber, vitamin C, folate, thiamin, and potassium. Eating oranges can also improve the absorption of iron, which is an important mineral for the prevention of anemia.
Oranges are an easy food to snack on, as you can simply eat the whole fruit or consume it as part of a fruit salad with other low FODMAP fruits.
6. Oven-baked potato chips
Potatoes are a low FODMAP root vegetable, so all products made with them are also low in these indigestible carbs – provided that they don’t contain any added ingredients that are high in FODMAPs like garlic or onions.
It’s best to choose oven-baked potato chips, as they’re healthier and lower in fat, which can be hard for your stomach to digest.
Overall, potato chips aren’t a very nutrient-dense food, but they still make for a great snack, even if you follow a low FODMAP diet.
7. Carrot or cucumber sticks
Carrot and cucumber sticks are another great idea for a snack – plus, they’re healthy and rich in nutrients.
For example, carrots are loaded with vitamin A and also provide you with a decent dose of vitamin K, potassium, and fiber.
Cucumbers help you stay hydrated and load up on fiber and other nutrients like vitamin K, vitamin C, and manganese.
Both of these veggies are low in FODMAPs, so they can be consumed by people struggling with IBS – even in larger servings.
8. Sliced deli meats
Deli meats are mostly made up of protein and sometimes some fat. So, they are low in FODMAPs and suitable for people with IBS.
Sliced deli meats are often from turkey, pork, or chicken, which means they provide you with a lot of protein. Since they’re animal proteins, they also contain B vitamins, such as riboflavin, thiamin, and vitamin B6.
Eating deli meats can also help you load up on minerals like iron, phosphorus, potassium, copper, and selenium.
There’s one downside to deli meats, though: They tend to be high in sodium. While it’s an important mineral, consuming too much of it can raise your blood pressure, increasing your risk of strokes.
So, since a ½-cup serving of sliced deli meats can contain as much as 60% of your daily recommended intake for sodium, you should measure your portion sizes carefully.
9. Gluten-free toast with jam
Consuming gluten-free bread isn’t required on a low FODMAP diet, as gluten is not a FODMAP. But people with gluten sensitivity might also have problems with other FODMAPs. So, you might benefit from sticking to gluten-free bread.
A single serving of just two tablespoons of jam (strawberry, blueberry, or raspberry are the best choices, as they’re lower in FODMAPs) is safe for people with IBS and shouldn’t trigger any symptoms.
This can be a great snack choice for those who have a sweet tooth. But still, make sure to stick to just one piece of toast.
10. Granola bars
In small servings of one small bar, granola bars can be a great snack for people with IBS and those on a low FODMAP diet.
If you buy them, make sure that they don’t contain any high FODMAP ingredients. Other than that, you should be able to enjoy some granola bars from time to time.
The best choices include those with almonds, peanut butter, or other low FODMAP ingredients.
You can also make granola bars yourself, which can help you save time and prepare more in advance.
11. Energy balls
Energy bowls are often made with peanut butter, which is allowed on a low FODMAP diet. Still, moderation is key, as you can easily consume too many FODMAPs from eating energy balls.
This sweet snack can be a great way to give in to your cravings without consuming too much sugar and too many calories.
Energy balls are also often high in protein and various minerals, thanks to the peanut butter they’re made with.
12. Green smoothies
Green smoothies are usually made with vegetables and other ingredients that are low in FODMAPs. Because of that, they can be a great, energizing snack that won’t increase your intake of FODMAPs.
This type of smoothie is a great way to load up on nutrients as well. They often contain a lot of antioxidants, vitamins, and minerals, which all contribute to good health and disease prevention.
If you want to be sure how many FODMAPs your green smoothie contains, you can make it yourself at home.
That way, you can be certain of the ingredients found in your smoothie as well as how many calories you’re actually taking in.
13. Almonds
Almonds are the type of nuts that people following a low FODMAP diet can safely consume. But still, make sure to stick to a serving size of about ten almonds per snack.
Almonds are not only low in FODMAPs but also rich in other important nutrients. For example, almonds make for a great source of antioxidants – plant compounds that help flush out free radicals from your body.
Thanks to that, you’re at a lower risk of various health conditions like diabetes, heart disease, and cancer.
What’s more, almonds are a good source of nutrients like protein, fiber, vitamin E, riboflavin, magnesium, and manganese.
So, eating almonds can prevent various micronutrient deficiencies.
14. Cheese and crackers
Cheeses, such as feta cheese, Cheddar cheese, and Parmesan cheese, are safe for people with IBS on a low FODMAP diet. They’re also a great source of nutrients like protein, vitamin A, calcium, and phosphorus.
Some varieties are higher in other nutrients, though, so keep that in mind.
Crackers are also very low in FODMAPs and calories, so they make for a great combo for some snacking.
15. Sweet potato chips
Sweet potatoes are also low in FODMAPs, just like regular potatoes. So, chips and fries made with them are also suitable for people following a low FODMAP diet.
Sweet potato chips are rich in vitamin A, vitamin E, manganese, and potassium. They also make for a healthier alternative to regular potato chips.
Still, make sure not to consume more than an ounce in a single serving.
16. Peanut butter and pretzels
As previously mentioned, peanut butter is a low FODMAP food, as long as it’s consumed in moderation. Because of that, spreading some peanut butter on a pretzel can create a great snack.
Peanut butter provides you with a lot of healthy fats, protein, and omega-3 fatty acids as well as some vitamin E, niacin, and copper.
Pretzels are also low in calories and can provide you with some fiber.
17. Popcorn
Popcorn, especially air-popped, makes for a great snack for a low FODMAP diet too.
Air-popped popcorn is low in fat and calories but rich in fiber and several vitamins and minerals important for your health.
So, if you want to choose a healthy snack that won’t increase your calorie intake, choosing popcorn can be a great idea.
18. Greek yogurt
Yogurt is yet another great and nutrient-dense snack choice for people with IBS. It does contain some FODMAPs, but in small servings, you can enjoy this dairy product on a diet low in FODMAPs.
Yogurt is also a great source of protein, riboflavin, vitamin B12, calcium, and phosphorus.
The best serving is one cup (250 grams) of Greek yogurt.
19. Unripe banana
Unripe bananas are much lower in FODMAPs than ripe bananas. So, you can eat a whole unripe banana as a snack and only about ⅓ of a ripe banana in a single sitting.
Bananas are also rich in nutrients like vitamin C, vitamin B6, potassium, and manganese. They’re also a great source of antioxidants, so they help protect you from various health conditions.
So, you can safely indulge in some unripe bananas.
20. Kiwi fruit
Kiwi is a very low FODMAP fruit, which makes it an excellent addition to a diet low in these fermentable carbs.
What’s more, kiwi is rich in nutrients like potassium, magnesium, and vitamins C, K, and E. This fruit also contains a lot of fiber and prebiotics – two nutrients that feed the ‘good’ gut bacteria, further improving the health of your digestive system.
For a low FODMAP diet, you should stick to a serving of two kiwi fruits in a single sitting.
Conclusion
Snacking on a low FODMAP diet is very much possible, and there are many foods suitable for this diet. The only thing you need to keep in mind is to consume these in moderation and stick to small serving sizes.
That way, you can safely enjoy a wide variety of low FODMAP snacks.
Sources: Monash University, Nutrition Data, PMC, and National Library of Medicine