How to Prep IBS-Friendly Snacks for an On-the-Go Lifestyle

When you don’t have packed snacks, finding an outside fuel source may feel like the IBS-version of Russian Roulette. Will it trigger symptoms, or will it not? So, instead, you try to pack a healthy snack from home, ultimately risking subjecting your bag to a squashed fruit or leaked storage container. Have you been there? Revolutionize your on-the-go snack game and put the gastrointestinal stress to rest while reaching your health goals (and protecting your belongings).

What makes a good on-the-go snack?

On-the-go snack doesn’t have to get limited to the packaged or the processed. Trust your gut; there is a better way to snack! Use the tips below to create nutrient-dense IBS-friendly snacks that fuel your day while keeping your gut okay.


Certain snacks simply aren’t feasible to grab and go. Personally, if it requires a fork and knife, it’s a no-go. When choosing a snack, opt for handheld items or easily consumable ones while running through your busy schedule.


One of my biggest pet peeves is sticky or leaking storage containers. So, it’s essential to invest in some hardcore storage containers and silicone snack bags. Unfortunately, the cleanliness of your purse or briefcase comes at a price, but it’s worth every penny. Having reliable containers ultimately opens the doors to a wider variety of snacks that you normally wouldn’t consider, such as softer fruits, veggie dips, and more.


Take the guesswork out of meal planning by having go-to snack recipe options that can get made in bulk. For instance, bake up fiber-filled oat cookies, protein balls, homemade fuel bars, and more. Then, store them in the freezer and have them ready at a moment’s notice. Keep a list of your favorites and post it on the fridge.

IBS-friendly snack-spiration

Meal-prepping can sometimes feel overwhelming. Breakfast, lunch, dinner, and now snacks? But, with a bit of organization, your weekly IBS-friendly fuel planning can go as smoothly as your next trip to the bathroom. For those who need some food-spiration, check out our dietitian-approved snacks that keep your tastebuds and gut happy.

Peanut Butter Pumpkin Cookies

  • 2 large eggs
  • 1 cup quick-cooking oats
  • 1 cup natural peanut butter
  • ½ cup pumpkin puree
  • ¾ cup coconut sugar
  • 1 tbsp maple syrup
  • 1 tsp pumpkin pie spice
  • 1 tsp baking soda
  • ½ tsp baking powder
  • 1 tsp salt
  • 1 tsp vanilla extract

Meal Prep Tip: Bake them after making Sunday morning oatmeal (since a lot of the ingredients are already out. You can also take the opportunity to make overnight oats for ready-to-go breakfast in the morning. It’s whatever floats your oat!

Tasty Tahini Loaf

  • ½ cup almond flour
  • ½ cup gluten-free all-purpose flour
  • 1 large egg
  • ¾ tsp baking powder
  • 1 tsp vanilla extract
  • 1/3 cup olive oil
  • ¼ cup unsweetened almond milk
  • ¼ cup tahini
  • 2 tbsp maple syrup
  • 2 tsp sesame seeds
  • Pinch of salt

Meal Prep Tip: Pre-slice the loaf and freeze in ready-to-go bags. Then, simply remove it from the freezer and enjoy! To make it a more substantial snack, pair it with a peanut butter packet.

Faux Cheesy Kale Chips

  • 1 bunch of kale
  • 1/3 cup nutritional yeast
  • 1 tbsp olive oil
  • 2 tbsp tajin seasoning

Meal Prep Tip: Buy pre-washed and cut kale to minimize prep time. It also makes it easier to make a large batch. Since this recipe is ready in minutes, it’s an easy go-to snack prep option when you are short on time. Be sure to keep an eye on the oven because these chips turn quick! Store in a metal on-the-go container to keep each crunchy bite intact!

Healthy eating is possible, even with busy schedules, but it does take planning and scheduling. So make a list today of 3 on-the-go healthy snacks you can grab and go. Now schedule in time to check for ingredients, buy what you need, and make them!

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