30 Low FODMAP Snacks To Keep Your Gut Happy

 
Photo of popcorn on a granite countertop as an example of a low FODMAP snack idea.

Starting the low FODMAP diet can seem overwhelming and confusing at first. It isn’t like other diets that have easy to identify “safe” foods and foods to avoid, but with the right resources and guidance, following a low FODMAP diet plan can be simplified.

What is the low FODMAP diet?

The low FODMAP diet is designed to calm the gut by eliminating specific poorly absorbed carbohydrates and sugar alcohols from the diet. If your registered dietitian or health care provider has recommended it, you are likely suffering from one of several inflammatory bowel conditions that cause bloating, cramping, diarrhea, constipation and urgency on a regular basis. The symptoms are uncomfortable, inconvenient, and may lead to chronic inflammation that damages the tissues involved. 

Following a low FODMAP diet plan can help reduce or even eliminate these symptoms for some people, which can be a major game changer and improve quality of life dramatically. The only challenge is staying consistent. Making it easy on yourself is absolutely the way to set yourself up for success, and less trips to the bathroom. 

Low FODMAP Snack Ideas

Having low FODMAP snacks on hand is a key factor in successfully following this dietary pattern. Use this list of low FODMAP snack ideas to keep your gut happy, and simplify your life. 


Dairy:

  • Lactose-free yogurt or plain Greek yogurt with chia seeds

  • Mozzarella string cheese 

Bread and Grains:

Protein:

Fruit:

  • Half a banana (less ripe is better)

½ cup of:

  • Blueberries

  • Cantaloupe

  • Honeydew

  • Clementines

  • Grapes

  • Pineapple

  • Raspberries

  • Strawberries

Veggies:

  • ½ cup of carrots, broccoli or bell pepper with low FODMAP hummus or low FODMAP peanut butter

  • ½ cup of cucumber and tomato salad with feta, olive oil and olives

Nuts and Seeds:

  • Almonds

  • Peanuts

  • Pecans

  • Walnuts

  • Sunflower seeds

  • Pepitas

Snack Recipe Ideas:




This information is not intended to be medical advice. If you would like personalized nutrition coaching, please connect with me directly.

Tarah Venn Nutrition receives commission on purchases made through our links to retailers.