So your doctor suggested you try a low FODMAP diet to treat your IBS symptoms or other gastric distress. You're feeling great, but where does it leave you when the elevenses hit and you're looking for a snack that will satisfy you without triggering a reaction?
Worry not! Armed with this list of fantastic recipes for Low FODMAP Snacks, you can fuel your day with healthy bites that will leave you feeling good.
WHAT THE HECK ARE FODMAPS?
If you’re wondering what the heck FODMAPs are, I recommend you start this post that breaks it down: What are FODMAPs. You’ll find a ton of information there, and a printable FODMAP food chart that will help get you started.
Keep in mind that when it comes to FODMAP sensitivity, many people are reactive to some but not all foods that are high in FODMAPs.
With IBS there tends to be a cumulative effect as well, so you may find that it’s find to eat a small portion of a moderate FODMAP food, but if you eat too much of that food or too many days in a row, you’ll run into trouble.
Some of the Low FODMAP Snacks below contain what the researchers at Monash University have determined is a tolerable level of a FODMAP containing food, such oat, peanut butter, or chickpeas.
It’s important to keep in mind that everyone is different, and while a small portion of oats might be fine for one person, it might be completely off limits for another.
This is something you can determine with a FODMAP elimination diet, which is something I recommend you do with the guidance of a FODMAP-trained health care professional.
Let’s get into the recipes!
Here's a collection of Low Fodmap Snacks to get you through your day!
1. Cookie Dough Snack Bites
Sometimes you're just looking for a little bit of something sweet, ammiright? These Cookie Dough Snack Bites from Tara Rochford Nutrition are easy to make and delicious to make.
As far as low FODMAP snacks go, these do contain oats, peanut butter, and chickpeas in amounts that are considered to be safe as low FODMAP per serving according to the Monash app. They won't work for everyone, so be sure you've tested and know what you can tolerate and at what levels.
2. Low FODMAP Peanut Butter Oatmeal Chocolate Chip Cookies
Everybody needs a back-pocket chocolate chip cookie recipe. These Low FODMAP Peanut Butter Oatmeal Chocolate Chip Cookies from My Gluten Free Kitchen are your go-to for a sweet and satisfying Low FODMAP snack.
3. Chai Spiced Sweet Potato Pudding
If you used to be a fan of those single serve butterscotch pudding cups but they don't jive with your digestive system, let me introduce you to a Low FODMAP Snack that's going to blow your mind: Chai Spiced Sweet Potato Pudding.
This beauty is dairy-free, doesn't have any added sugar, and the velvety smooth texture is out of this world. Note that sweet potato is only low FODMAP in ½ cup servings, and becomes high FODMAP in larger amounts, so tread carefully.
4. Low FODMAP Trail Mix Cookies
Whether you're hitting the trails for a hike or looking for a low FODMAP snack to toss into your book bag, these Low FODMAP Trail Mix Cookies from The FODMAP Formula are sure to satisfy those afternoon cravings.
Made with FODMAP friendly nuts and seeds, these will help keep you satisfied even with just one cookie.
5. Low FODMAP Peanut Butter Brownie Bites
I'm a brownie girl through and through, so I was super excited to see these Low FODMAP Peanut Butter Brownie Bites from Fun Without FODMAPS. They're no baked, made with FODMAP-friendly ingredients, and are sweet and satisfying.
6. Chia Pudding
I love Chia Pudding for breakfast, but I love it just as much as a low FODMAP snack. This is my go-to chia pudding recipe. Note that I sometimes use yogurt for part of the liquid, but for a low FODMAP recipe you should either skip that or use lactose-free yogurt.
7. Low FODMAP Banana Bread
If you're thinking you can't enjoy banana bread on a low FODMAP diet, think again! The trick is using bananas that don't have a single brown spot on them. Check out this Low FODMAP Banana Bread Recipe from A Little Bit Yummy to learn more!
8. Hard Boiled Eggs
I love hard-boiled eggs for quick, easy, and satisfying low FODMAP snacks. They're so incredibly simple to make and endlessly adaptable. This recipe for Instant Pot Hard Boiled Eggs from Sustainable Cooks is my go-to when I'm making a big batch.
9. Deviled Eggs
If you're looking for a low FODMAP snack that's a bit fancier than simple hardboiled eggs, give these Deviled Eggs from Drive Me Hungry a try! They're dairy free and don't contain onions or garlic, so they're a perfect healthy bite that will keep your tummy happy.
10. Crispy Potato Wedges
If you're craving something salty that's still healthy, these Crispy Potato Wedges make a great low FODMAP snack! Made with the skin on to keep nutrients intact, they're oven baked and incredibly delicious.
Looking for more?
Check out this list of Low FODMAP Breakfast Recipes!
Here's why You Don't Need to Detox.
For more details: What Are FODMAPs?
A Guide to Plant-Based Calcium.
Love these snack ideas, and I see several of my own favorites in here too! Blue Diamond Nut Thins are hands down my favorite crackers.
Since when are sour cream and Greek yogurt low fodmap foods?
Since lactose-free dairy products became readily available. The post does specify either choosing lactose-free or skipping the yogurt.
I wish there were lactose free dairy products anywhere within a 200 mile radius of where I live. Unfortunately I have to skip all recipes with sour cream, cream cheese, etc. b/c they cause so much digestive distress. Regular yogurts don't even settle well in my touchy system.