Are you getting ready to travel and worried about how you’re going to keep up with your low FODMAP diet? Or are you in search of some easy IBS friendly snacks to get you through a busy day?
If this sounds like you, then you’re in the right place. It can be a challenge to be on any elimination diet. Pair that with a jet-setter lifestyle, a busy 9-5 or a house full of tiny humans and canine friends to feed, and the overwhelm can set in pretty quickly.
This article will give you 10 easy low FODMAP snack ideas to keep in your toolkit to help ease the meal-planning overwhelm. No more feeling stuck and confused, or even worse, stuck, confused and hangry.
Read on for the full scoop on dietitian approved, low FODMAP, IBS friendly snacks to have when you’re on the go.
What are FODMAPs?
The term FODMAPs is an acronym that stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides And Polyols. They are short-chain carbohydrates (read: sugars) that are not well absorbed or not digested in the small intestine.
They draw water into the small intestine and/or are fermented by bacteria in the large intestine. This can be the cause of significant tummy problems for some, especially those who suffer from IBS.
Can a low FODMAP snack help you?
While a low FODMAP diet is not intended for the long-term, research has shown that choosing low fodmap meals and snacks is an effective way of managing functional bowel symptoms. Some examples of functional bowel symptoms are:
- Stomach cramps
- Bloating
- Constipation
- Diarrhea
- Nausea/Vomiting
- Gas & Flatulence
If you experience some of these symptoms, it may be worthwhile to try grabbing a low FODMAP snack the next time you’re in transit (no pun intended).
Whether at work or at an airport terminal, you don’t want to get caught feeling peckish with little to no suitable snack options around. Keep reading on to find some easy, new snack ideas for the next time you’re on the move!
Easy and portable low FODMAP snack ideas
- Nuts + Fruit
Some examples include 2 mandarin oranges + one of:
- Almonds (up to 10 nuts)
- Brazil nuts (up to 10 nuts)
- Macadamia nuts (up to 20 nuts)
- Pecans (up to 10 nuts)
Some nuts and seeds may be coated in high FODMAP ingredients such as honey or high-fructose corn syrup, so be sure to read labels carefully and choose plain, unflavored options.
- Popcorn
Plain, air-popped popcorn is naturally low in FODMAPs and can be enjoyed in moderation as a snack. When it comes to seasoning the popcorn, it’s important that you choose low FODMAP options.
Some great low FODMAP seasoning options include salt, black pepper, paprika, or herbs such as rosemary or thyme. Try to steer clear of high FODMAP seasoning options such as onion powder, garlic powder, or cheese powder.
- Rice cakes with peanut butter
Rice cakes themselves are low FODMAP and can be a great crunchy base for your snack. Peanut butter is also low FODMAP in small amounts, which makes it a great topping for rice cakes.
- Lactose-free yogurt
Plain lactose-free yogurt is a great base for a low FODMAP snack. If you’re looking for a little extra punch in flavour and colour, you can add a small amount of low FODMAP fruits like strawberries and blueberries, or toppings such as a drizzle of maple syrup.
- Hard-boiled eggs
Hard-boiled eggs are an excellent source of high-quality protein and are also rich in vitamins and minerals. You can make these for yourself in small batches or even grab them pre-boiled and peeled when you’re on the run.
Some people are wary of eggs because of reports that they contain cholesterol, and will thus lead to high blood cholesterol levels.
While it is true that eggs contain cholesterol, some recent studies have shown that the link between eggs’ dietary cholesterol and serum cholesterol may not be as strong as was once thought.
- Seeds
Seeds are an excellent source of micronutrients and healthy fats. You can grab some sesame seeds, sunflower seeds or pumpkin seeds the next time you’re on the go. Or even better, mix them together for a nice mix of flavours and nutrients.
Low FODMAP portions of these seeds are:
- Pumpkin seeds (up to 2 tablespoons)
- Sunflower seeds (up to 2 tablespoons)
- Sesame seeds (up to 1 tablespoon)
- Olives
Olives are another great source of healthy fats. They can be paired with a handful of berries, nuts or cheese for an even more satisfying snack.
- Chunk or Flaked light tuna + low FODMAP crackers
This one is a protein powerhouse, with the average can of tuna coming in at 26 grams of protein for the whole can or 13 grams if you’re in the mood for only half. You can pair it with low FODMAP crackers, rice cakes or even throw some into a lettuce wrap.
Once opened, canned tuna will stay fresh for 1 to 2 days after opening. So be sure to open the can just before you are ready to hit the road.
- Sardines
Here is one more fatty fish to add to your arsenal of on-the-go snacks. Not only are sardines another high protein option, they are also a good source of omega-3 fatty acids, calcium and vitamin D.
- Low FODMAP snack bars such as FODY bars (Available in Canada & the USA)
It’s never been easier to grab and go. You’ll love all of the yummy flavours you can choose from. Some of the fan favourites are peanut butter chocolate quinoa or dark chocolate nuts and sea salt.
Final Thoughts
If you’re heading on the road this year, chances are you want to leave your tummy troubles at home. FODMAPs are naturally-occurring carbs in some foods and can contribute to digestive issues for some people, especially those with IBS.
These low FODMAP snacks may be helpful for you if you experience digestive symptoms such as gas, bloating, diarrhea and flatulence. And the kicker? They’re quick and portable so you can take them with you wherever you go.
Be sure to subscribe for more tips and tricks for a happy gut!