We all know meal prep is important and can help us get through the week with fewer headaches, but in reality it might not always happen for us. (It’s okay! Forgive yourself.) So maybe you weren’t able to meal plan this week or maybe you just need a clear idea of what you can eat on the go so when the chaos of life sets in, your gut doesn’t have to suffer.
The key to success with all things low FODMAP is to prepare ahead of time as much as possible. Keep a stash of the super simple on-the-go snacks that’ll last a bit longer so you always have something to grab when and where you need it.
When you really need something simple: These are your throw it in a purse or gym bag or car kinds of snacks. They keep for a while (although for any fruit you’ll want to make sure you throw that in your go-to spot in a timely manner) and are either pre-made or can be scaled up and made ahead in bulk. I suggest keeping your snacks in glass containers (or clean and reuse glass jars!) to keep them from getting thrown around too much.
- Trail Mix: 2 Tb (30g) pumpkin seeds + about 10 nut halves (30g) walnuts + ½ cup (40g) low FODMAP cereal like Kellogg’s Rice Krispies (Plain, Cocoa, or Frosted (at 38g)) or toast your own oats to make granola
- Nuts and fruit: 10 whole almonds or walnut halves or 28g peanuts + 2 mandarin oranges
- Snack Bars:
FODY Snack bars (available in Blueberry Almond, Peanut Butter Chocolate Quinoa, Dark Chocolate Nuts and Sea Salt, and Almond Coconut)
- Low FODMAP GoMacro bars (Several low FODMAP options available - Everlasting Joy is my personal fav!)
- Snyder’s of Hanover pretzels (gluten free)
- Popcorn Multipacks from Angie’s BOOMCHICKAPOP in Sea Salt and Sweet and Salty Kettle Corn
When you have a little more flexibility: These combos come with some assembly required but they’re still quick to throw together. You can keep these ingredients at-the-ready at home or in the office so you can whip up something fast and filling that won’t leave your belly begging for mercy later.
- Handful of nuts (peanuts, walnuts, macadamia) and a few baby carrots
- Rice cake + peanut butter (2 TB) or almond butter (1 TB) + ½ sliced ripe banana (optional: topped with a sprinkling of cinnamon or 1 tablespoon sliced almonds or a few semi-sweet or dark chocolate chips - choose your own flavor combo!)
- Low FODMAP crackers (like Blue Diamond Almond Nut Thins in Original or Hint of Sea Salt or Mary’s Gone Crackers in Original or Black Pepper) + - Low FODMAP cheese slice (think swiss, gouda, cheddar) + 10 grapes
- Low-lactose yogurt or kefir with blueberries + 1 tablespoon chia seeds (added fiber warning: if you have IBS-D or IBS-M be careful of your fiber intake… if you’re IBS-C like me then bring on the chia!)
- Low FODMAP crackers, string cheese and an orange or mandarin
- Baby carrots, red pepper and cucumber slices
For the snacks that require some assembly, just be sure you have the ingredients on hand and prep what you can (like spend a little time chopping up your veggies) so you can set portions aside or serve yourself from a larger stash when it’s time to snack.
When you woke up late, ran out of coffee, and put on two different shoes. When you were stuck in traffic or buzzing around your house trying to get a few last minute things done. When you just need a moment (just a single moment!) to not be thinking about your belly… These snacks have got your back.