Low FODMAP Snack Solutions

Low FODMAP Snack Solutions

Let’s get real, following the low FODMAP diet is hard! With multiple diet restrictions and the inability to cook your favorite recipes, it can be very stressful. One thing I find with my clients is that they easily adjust to finding new seasonings or switching out their vegetables in their recipes but they struggle with what to do between meals for snacks. Many of the traditional grab ‘n’ go snacks that you find at your local coffee shop, convenience store, or even in your own pantry contain FODMAPs and therefore are not suitable. With limited selection, many clients get in a rut with snacks and eat the same foods over and over again. But variety is a key factor in feeding our gut microbiome and achieving symptom relief. So here are some new snack options that are quick, easy, and full of variety and flavor.

Prepare low FODMAP snacks at home

Because a lot of ready to eat snacks on the market are not low FODMAP compliant, you may need to spend a little time in your kitchen preparing snack foods. Time in the kitchen can be reduced by batch cooking large recipes at one time. Many of these snacks can also be frozen into individual portions, making a grab n’ go solution for the day very accessible!

  • Baked egg muffins: Combine whisked eggs, choice of low FODMAP vegetables and meat if desired. Pour into greased muffin pan. Bake for 18-10 minutes at 375 degrees.  Once cooled, the egg cups can be placed in a freezer bag and reheated whenever a quick snack is required
  • Low FODMAP muffins, cookies, and loaves using ingredients such as gluten-free flour, oats, blueberries, pumpkin, zucchini, carrots, and dark chocolate are easy to prepare and can be portioned individually for freezing.
  • Energy bites, or make ahead snacks are the perfect solution for snacking. Easy to make, portable and don’t require any baking. Check out this great recipe from our contributor, Hannah Noonan for Choc Quinoa Pudding!

If you’re stuck on how to convert recipes into low FODMAP, visit Pinterest for a wide variety of recipes. Be sure to cross reference recipes and ingredients with the diet your Dietitian has told you to follow, as some recipes may be low in some FODMAPS but not all.

Find low FODMAP snacks in the grocery store

If you would rather not have to spend any time preparing snacks or baking there are still a lot low FODMAP items you can find right from the grocery store.

  • Low FODMAP granola bars
    • Nature Valley Almond crunch OR Crunch bars (peanut butter, coconut, almond, and cinnamon)
    • Trueself Low FODMAP
    • Nicer Foods granola bars
    • Epic bars (without high FODMAP ingredients – check labels)
    • Q’ia bars (without high FODMAP ingredients – check labels)
  • Nuts
    • 2 Tbsp nuts (no pistachios or cashews)
    • Homemade trail mix with 2 tbsp nuts, 1 tbsp dried raisins/cranberries & 1 oz dark chocolate
  • Rice cakes with a variety of toppings
    • Peanut butter and sliced banana
    • Brie with marmalade
  • Lactose-free cottage cheese with sliced cucumbers and peppers
  • Lactose-free yogurt with blueberries and 2 tbsp chia or hemp seeds
  • Rice crackers and hard cheese
  • Popcorn

Low FODMAP snacking is more accessible than you might imagine. Use the time on the low FODMAP diet to test your culinary skills and creativity. By thinking outside the box, you may come up with some new favorite snack creations that remain a part of your diet after FODMAPS have been reintroduced.

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