100 Tasty Low FODMAP Snacks: Ready To Buy And Homemade

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Incorporating low FODMAP snacks into your low FODMAP meal plan can offer numerous benefits for your digestive health.

Firstly, these snacks are easier to digest and are less likely to trigger bloating, gas, and other uncomfortable symptoms.

Additionally, low FODMAP snacks can help you maintain a balanced diet.

Many people with digestive issues tend to avoid snacking altogether, fearing that it may exacerbate their symptoms.

However, by opting for low FODMAP snacks, you can satisfy your cravings while still supporting your gut health.

These 100 low FODMAP snacks listed in this article are nutrient-dense and can provide you with the energy and sustenance you need throughout the day.

100 Best Low FODMAP Snacks: Ready-to-Buy or Homemade

These low FODMAP snacks offer a wide range of options for individuals looking to maintain a low FODMAP diet, providing delicious and satisfying choices for their dietary requirements.

1. Rice cakes with almond butter

• Rice cakes are low FODMAP snacks that can be paired with almond butter, providing a satisfying and convenient snack.

2. Banana

• Unripe bananas, with green tips and no brown spots, are low in oligo-fructans, making them a safe option for low FODMAP snacks.
• Health benefits of eating boiled green bananas.

3. Strawberries

• Fresh strawberries are low in FODMAPs and provide delicious and nutritious low FODMAP snacks.

Delicious and easy low FODMAP snack recipes

Sometimes, the best way to enjoy low FODMAP snacks is by making them yourself.

These low FODMAP snack recipes are just a starting point, and you can get creative with your low FODMAP snack creations.



Experiment with different ingredients and flavors to find combinations that you love.

Here are a few simple and tasty recipes to try:

1. Peanut Butter Banana Bites

• Slice a ripe banana into thin rounds.
• Spread a small amount of natural peanut butter on half of the banana rounds.
• Place another banana round on top to create a sandwich.
• Enjoy immediately or freeze for a refreshing treat.

2. Mediterranean Rice Crackers

• Top gluten-free rice crackers with a dollop of lactose-free cream cheese.
• Add sliced grape tomatoes, olives, and a sprinkle of dried oregano.
• Drizzle with a touch of olive oil for extra flavor.

3. Spicy Edamame

• Boil a cup of frozen edamame in water for a few minutes until tender.
• Drain the edamame and toss with a mixture of sesame oil, gluten-free soy sauce, and a pinch of chili flakes.
• Serve warm or cold as a protein-packed snack.

15 Low FODMAP snacks to avoid

While many snacks can be included in a low FODMAP meal plan, there are some snacks that individuals following this diet may want to avoid or consume in moderation due to their high FODMAP content.

Here are some examples of snacks to avoid or consume with caution:

1. Cheesecake Delight with Regular Cream Cheese
2. Regular Milk Chocolate Bars
3. Mango Tango Smoothie
4. Wheat Bran Muffins
5. High-FODMAP Fruit Sorbet
6. Cheesy Garlic Bread
7. Fruity Blast Bars
8. Lactose-Loaded Yogurt Cups
9. Bean and Chickpea Snack Mix
10. Wheaty Crunch Crackers
11. Mango Madness Energy Bites
12. Honey-Drizzled Nut Clusters
13. Pear and Apple Fruit Chips
14. High-Fructose Corn Syrup Candy Bars
15. Cheesy Puff Balls with Lactose
16. Lentil and Bean Dip with Wheat Crackers

Tips for finding and choosing low FODMAP snacks

When it comes to finding and choosing low FODMAP snacks, there are a few tips to keep in mind:

1. Read labels

Always read the ingredient list and nutrition facts of packaged snacks to ensure they are low in FODMAPs.

Look out for ingredients such as high fructose corn syrup, wheat, lactose, and artificial sweeteners.

2. Stick to whole foods

Fresh fruits, vegetables, and unprocessed meats and dairy products are generally low in FODMAPs.

Choose these options whenever possible to ensure you’re getting the most natural and nutritious snacks.

3. Be cautious with gluten-free options

While many gluten-free products are suitable for a low FODMAP meal plan, some may still contain high FODMAP ingredients such as honey, excess fructose, or inulin.

Low FODMAP snack subscription boxes and services

If you prefer the convenience of having a curated selection of low FODMAP snacks delivered to your door on a regular basis, there are several subscription box services available.

These include:

1. Fody Foods
2. Epicured
3. Monash University FODMAP Certification Program (not a subscription box but provides certified low FODMAP products)

These services offer a variety of low FODMAP snacks, allowing you to discover new options and find your favorites without the hassle of searching for products yourself.

Conclusion

Incorporating low FODMAP snacks into your diet can be a game-changer for your digestive health.

By choosing the right snacks, and incorporating them into your daily routine, you can support a happy gut and enjoy delicious snacks without discomfort.

Remember to work with a healthcare professional or registered dietitian to ensure you’re following the low FODMAP diet correctly and getting the support you need.

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