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Low Fodmap Snacks: Easy and Nutritious 

Are you struggling through a fodmap diet and feeling hungry a lot? You are probably looking for some tasty and easy low fodmap snacks.

In this article I will give you some snack ideas you can pull together easily at home. You will also find store bought snack foods that are safe on the low fodmap diet.

Read on to learn how to snack without having digestive symptoms.

Should You Even Snack On The Low Fodmap Diet?

You definitely want to give your stomach a chance to rest in between meals. This is when the amazing cleaning system in your digestive tract goes into action. 

This cleaning system is called the Migrating Motor Complex. The MMC cleans out the leftover bits of food and bacteria in your small intestine.

As soon as you eat, the MMC shuts down again to wait for that food to pass through your system. To give your Migrating Motor Complex a chance to do its thing, wait 3 or 4 hours in between meals and snacks. This will help to decrease your gas and bloating.

If you have a very long stretch of time between your meals, a snack is a good idea. This keeps you from getting so hungry that you overeat at the next meal.

You also might need to eat sooner if you get shaky, lightheaded or irritable in between your meals, if you are managing your blood sugar, or if you are trying to gain weight.

Which snacks are both fodmap friendly and healthy?

The Importance of Protein

Every snack you eat should include some kind of protein. Protein stabilizes your blood sugar and keeps your energy steady throughout the day. You will probably be able to go longer without getting hungry when you include protein in your meals and snacks.

Many of the snacks I recommend in this article contain some protein. If they do not have protein, pair them up with something like a hardboiled egg, cheese, nuts and seeds or a glass of lactose free or plant-based milk. I will let you know which snacks to pair up with a protein.

Easy Low Fodmap Snacks You Can Grab At Home

Low Fodmap Nuts And Seeds

Here are some nuts and seeds that you can eat on the low fodmap diet:

  • Brazil nuts
  • Chestnuts
  • Hazelnuts (limited amount, 10 nuts or less at once)
  • Macadamia nuts
  • Peanuts
  • Pine nuts
  • Pecans
  • Tiger nuts
  • Walnuts
  • Pumpkin seeds
  • Sunflower seeds

Low Fodmap Dairy And Plant-Based Alternatives 

Here are some dairy and plant-based milk snacks that are low fodmap:

  • Chia pudding made with almond or coconut milk, and sweetened with maple syrup. You will find a recipe at the end of this list.
  • Coconut yogurt
  • There is a variety of low fodmap cheese: Gruyere, Havarti, Monterey Jack, Parmesan, Swiss, Brie, Feta, mozzarella. Check the fodmap food list on the Monash App to see if your cheese is low fodmap.
  • Lactose-free milk, yogurt or kefir
  • A glass of lactose free cow’s milk
  • Ripple plant-based milk

Chocolate Chia Pudding Recipe

A glass goblet of chocolate chia pudding

Chocolate Chia Pudding

Elizabeth Quinn, MS, CNS®, FMCHC, LDN
You will look forward to eating chia every day when you reach for this pudding as a snack or dessert. Feel free to substitute other plant-based milks, or even real milk, for the almond milk.
Prep Time 10 minutes
Additional Time 6 hours
Total Time 6 hours 10 minutes
Course Whole Food and Recipes
Cuisine Pudding
Servings 4 servings

Ingredients
  

  • 1/4 cup cocoa powder unsweetened
  • 3 tablespoons maple syrup
  • 1/4 teaspoon salt
  • 1/2 teaspoon vanilla
  • 1 1/2 cups unsweetened almond milk
  • 1/2 cup chia seeds

Instructions
 

  • Whisk together cocoa powder, maple syrup or honey, salt and vanilla into a smooth paste.
  • Add a small amount of the almond milk and whisk until smooth.
  • Add remaining almond milk and whisk until combined.
  • Sprinkle in chia seeds and stir with a fork to combine well.
  • Let mixture stand for 5 minutes. Then, stir with a fork to distribute the seeds, which should be starting to thicken.
  • Pour mixture into four serving dishes.
  • Refrigerate at least six hours, or until it is as thick as you like it.
Keyword chocolate chia pudding

Low Fodmap Meaty Snacks

Sometimes you just want something really meaty. Since fodmaps are found in plants, most meats and animal products are safe to eat. Here are some animal-based low fodmap snacks:

  • Hardboiled egg
  • Meat jerky with no plant-based fodmap ingredients
  • Sardines
  • Tuna or chicken salad and low fodmap crackers, such as gluten free Schar’s brand. Experiment to see which crackers you can eat without symptoms.
  • Roast beef, tuna or chicken slice rolled up into a lettuce leaf

Low Fodmap Fruit and Vegetable Snacks (Pair them with a protein.)

  • Olives
  • Carrot sticks
  • Canned baby corn
  • Hearts of Palm
  • Potatoes
  • Radishes
  • Spinach
  • Mung bean sprouts
  • Blueberries
  • Breadfruit
  • Starfruit (carambola)
  • Kumquats
  • Dragon fruit
  • Guava
  • Jackfruit
  • Kiwifruit
  • Papaya
  • Green plantain
  • Prickly pear

Low Fodmap Packaged Foods 

Sometimes you just want to pick it up at the store (or order online) and be done with it. Here are some store bought snacks that are low fodmap.

Pair up bread, crackers and chips with a protein like nut butter, lactose free milk, or tuna salad.

  • Lactose-free milk does not contain fodmaps.
  • Belliwelli snack bars are certified low fodmap.
  • Fody Food sells a selection of low fodmap snacks.   
  • Good Fod Foods sells low fodmap beef snacks
  • GoodMix sells fruit, seed and nut mixtures that are certified low fodmap by Monash.    
  • Fancy a bowl of cereal for a snack? Kellogg’s Rice Krispies, Corn Flakes and Crispix cereals are all certified low fodmap by Monash. Pair them up with a milk that has at least 8 grams of protein per serving.
  • Schar Deli Style Bread and Table Crackers are low fodmap. Here is a complete list of Schar low fodmap foods.
  • Sunchips are certified low fodmap by Monash.
  • Most potato chips are low fodmap, if they just contain potatoes, oil and salt. 
  • Plain corn tortilla chips are a fodmap safe snack.
  • Rice crackers and plain popcorn are low fodmap. Added ingredients might contain fodmaps.

The Last Morsel

There are many reasons why you might want a snack during the day. You can still have one even if you are low fodmap. 

There are many nuts, seeds, vegetables, fruits and other foods that you can eat on a low fodmap diet. Make sure you are getting some protein in your snack!

Need more help planning your diet? That’s what I do! I’d love to hear your story. Just click the link below to schedule a call.  

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