Healthy Snacking on the Low FODMAP Diet

Resource by

Kayley Gamm


29 May 2019

Reading Time

2 mins


Healthy Snacking on a Low FODMAP Diet

Often finding the right snack can be difficult, especially when eating on the low FODMAP diet. It is important to plan these snacks along with your meals to ensure you are following the diet properly. Be sure to read nutrition labels to avoid all FODMAP containing ingredients such as honey, high fructose corn syrup, sugar alcohols, and fruit juices such as pear and apple.  Click HERE to read our guide to low FODMAP label reading.

When planning your snacks, a good rule of thumb for building a nourishing option that will re-fuel you with energy, is to pair protein with a carbohydrate or fruit.

Here are my top tips, and simple ideas for a balanced and nutritious snack option, that adhere to the low FODMAP diet:

Fruits and vegetables:

Not all fruits and vegetables are off limits on the low FODMAP diet. Some great fruit options include unripe banana, a clementine orange, grapes, kiwi fruit and strawberries. Click here to download our printable guide to high and low FODMAP foods.

Vegetables that are great on the go and store well include slices of bell pepper/capsicum, carrots, cucumber slices, edamame and kale chips.

Adding protein:

Protein helps you feel full and will satisfy your appetite for a longer period of time than a sugary snack. It is easy to add protein to your everyday snacks with some of the following options:

  • Hard boiled eggs
  • Nut butters
  • Tuna
  • Mixed nuts and seeds
  • Lactose free cheese and yogurt

Boost nutrition with carbohydrates:

Top rice cakes with peanut butter and slices of unripened banana. Combine lactose free cheese with rice crackers.

Bake a loaf of low FODMAP bread at the beginning of the week and enjoy nutritious sandwiches filled with meats and veggies. Other great sources of carbohydrates include potato chips (I recommend sea salt flavoured chips to avoid added high FODMAP flavourings), and oatmeal (1/2 cup).

Snack Prep

We all make the silliest FODMAP slip ups when we are hungry and want to reach for something satisfying and easy. A little bit of preparation will go a long way and having a delicious baking session before a busy week is a great way to stay on the straight and narrow. Some of my favourite low FODMAP recipes are:

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