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Special Diets

Low FODMAP Snacks & Foods to Ease Tummy Woes

low fodmap snacks

If you tend to get digestive discomfort after eating a meal, and especially if you have a digestive condition, such as IBS, it could mean you’re sensitive to high FODMAP foods. Going on a diet of low FODMAP foods could help ease symptoms.

What Are FODMAPs?

FODMAPs are a group of short-chained carbohydrates that aren’t fully digested and absorbed in the gut. And so they can cause a slew of symptoms, like gas, bloating, constipation and diarrhea. It stands for: Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols.

If your doctor suggests you try a low FODMAP diet, or you want to experiment on your own, there are plenty of tasty and nutritious low FODMAP foods and snacks you can try to keep you satisfied. And if you do end up finding relief, it can totally change how you feel after eating a meal—and that’s worth it for sure!

What Snacks Are Low FODMAP?

Oat Bars

While wheat and rye might be high on the FODMAP ranking, other grains like oat, quinoa, buckwheat and millet are lower in FODMAPs, so you can grab an oat bar for a quick pick-me-up. Go for a bar that has good fats and some protein, such as one that contains nut butter, like peanut butter or almonds. Aim for protein too—7 grams or higher will do the trick.

Hard Cheese and Fruit

While soft cheese could cause issues, hard cheese makes a good low FODMAP snack. Low FODMAP fruits include kiwi, oranges, grapes and berries. So, you can pair a cup of berries or grapes with a serving of Parmesan or Gouda, for example. You can also enjoy the cheese on a cracker that is made of quinoa, too. 

Egg Cup with Veggies

Make a big batch of egg cups to have on hand for a low FODMAP breakfast on the go and for quick snacks throughout the day. You can make delicious single-serving sized egg cups in a muffin tin and pack in tons of antioxidant-rich veggies that are low FODMAP foods. So, add in zucchini, green bell peppers, carrots, tomatoes and spinach. Want some cheese? Pick a hard one, like cheddar or provolone. 

A Smoothie or Juice

You can totally whip up a smoothie or juice made with low FODMAP vegetables and fruits. For example, make a juice with beets, spinach, lemon and ginger for a kick of heat and anti-inflammatory properties. (Plus, ginger is also great for easing your digestion and preventing nausea!) Or get lactose-free milk and make a creamier smoothie with some low FODMAP fruits and veggies, as well as a nut butter, like almond butter.

Quinoa Snack Bowl

Fill a mason jar or container with quinoa as a base for fiber, protein and complex carbs, and add in some other low FODMAP foods for the topping. You can go with veggies, like winter squash for antioxidants and fiber, as well as a hard-boiled egg for protein.

Protein Waffle With Maple Syrup

For a tasty low FODMAP breakfast recipe and a sweeter snack to squash any sugar craving, enjoy a waffle made with oats, buckwheat or quinoa, and top with delicious maple syrup. You’ll get in some good fiber and satisfy that sweet tooth with a natural source of sugar. Top with berries for color, fiber, and antioxidants. Plus, you can even enjoy this for a low FODMAP dessert, too—include dairy-free whipped cream to make it feel like a treat.

Crackers and Nut Butter

Crackers made with gluten-free grains, like quinoa and buckwheat, along with nut butter, such as peanut or almond, makes for a well-rounded snack. It has fiber from the crackers, as well as protein and healthy fats from the nut butter to fill you up for longer. Plus, you can eat it on the go, since it’s not perishable and does not require refrigeration.

Want a cheat sheet? Here’s a handy guide to keep in mind when choosing snacks on the go or meal prepping for the week:

Foods High in FODMAPs:

  • Garlic
  • Onions
  • Artichokes
  • Asparagus
  • Beans
  • Cauliflower
  • Mushrooms
  • Peas
  • Cabbage
  • Soybeans
  • Taro root
  • Milk
  • Soft cheeses
  • Apples
  • Apricots
  • Avocado
  • Cherries
  • Dates
  • Mango
  • Peaches
  • Wheat
  • Rye

Foods Low in FODMAPs:

  • Eggs
  • Hard cheeses
  • Lactose-free milk
  • Green bananas
  • Oranges
  • Oats
  • Quinoa
  • Buckwheat
  • Millet
  • Blueberries
  • Strawberries
  • Spinach
  • Zucchini
  • Carrots
  • Ginger
  • Maple Syrup
  • Grapes
  • Kiwi
  • Lemons
  • Oranges
  • Winter squash
  • Tomatoes
  • Green bell peppers
  • Potatoes
  • Beets