Being on the low FODMAP diet can be quite challenging. Although there are a variety of food options available, it might take you a while to get the hang of it. There are many lists of low FODMAP vegetables, fruits and meats to remember, and there’s a lot of cooking and meal planning involved. And just as in any restrictive diet, there will be times when you need a quick snack. You might be wondering, are there any low FODMAP snacks out there? Fortunately, there are plenty of desserts, cookies and low FODMAP brownies you can enjoy!
Low FODMAP diet
The low FODMAP diet is beneficial to people suffering from digestive disorders, mainly IBS (irritable bowel syndrome).
“Irritable bowel syndrome (IBS) and functional digestive tract disorders, e.g. functional bloating, carbohydrate maldigestion and intolerances, are very common disorders frequently causing significant symptoms that challenge health care systems. A low Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols (FODMAP) diet is one of the possible therapeutic approaches for decreasing abdominal symptoms and improving quality of life.”Varjú, P., Farkas, N., Hegyi, P., Garami, A., Szabó, I., Illés, A., Solymár, M., Vincze, Á., Balaskó, M., Pár, G., Bajor, J., Szűcs, Á., Huszár, O., Pécsi, D., & Czimmer, J. (2017). Low fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diet improves symptoms in adults suffering from irritable bowel syndrome (IBS) compared to standard IBS diet: A meta-analysis of clinical studies. PloS one, 12(8), e0182942.
Access the article here.
The goal is to consume foods that are low in these carbohydrates (lactose, sorbitol, fructose, fructooligosaccharides, mannitol, and galactooligosaccharides) in order to reduce the painful symptoms.
This is not just another fad diet or a weight loss meal plan. You don’t have to cut off all delicious foods from your meals and you should definitely not starve yourself. You can indulge in some of your favorite treats while still healing your gut successfully.
Low FODMAP snacks
The best thing about low FODMAP snacks is that they’re extremely easy to make. Some don’t even need preparation – you can find low FODMAP snacks at grocery store.
You can never go wrong with low FODMAP fruits such as strawberries, blueberries, firm bananas, oranges, kiwi, pineapple, grapes, mandarins and coconut. Just make sure to watch your portion size and keep it low in FODMAPs.
Smoothies are healthy, tasty, and easy to make. Mix your favorite low FODMAP fruits and veggies to create a refreshing snack. Here are some combinations to try: banana + blueberries + strawberries, pineapple + passion fruit, spinach + kale + pineapple…There are so many delicious options!
If you’re looking for high protein low FODMAP snacks, peanut butter might be the most delicious option. Pair it with rice cakes or a firm banana – or both.
Nuts are the perfect quick snack – they’re healthy, nutritious and need no preparation. You can have 20g of roasted mixed nuts, 30g walnuts or 10 almonds.
Another good low FODMAP source of protein, boiled eggs might not be as fun as peanut butter, but they surely are an excellent post workout meal.
Low FODMAP Cereal
There are several certified low FODMAP cereals in the US. You can combine one cup of cereal with almond milk, a few berries and nuts to make a quick, nutritious cereal bowl.
Popcorn is high in fiber and low in FODMAPs. A few cups of popcorn will help you feel full for a long time and this is just another reason why it makes a great snack.
Low FODMAP desserts
Now for the fun part; if you have a sweet tooth, you’re probably craving some candy, chocolate and delicious desserts.
Don’t let the list above let you down, you can still have sweets while being on this diet! Snacks like granola and muesli bars are hard to find at stores because these usually contain wheat and high FODMAP ingredients. However, you can easily make some low FODMAP muesli bars and low FODMAP brownies yourself.
Here are some quick recipes that will satisfy your sugar cravings:
Low FODMAP brownies
- 1 cup gluten free flour
- 3 eggs
- 1 tsp salt
- 1 + 1/2 cups low FODMAP chocolate
- 1 cup cocoa powder
- ¾ cup butter
- 2 cup sugar
- 4 oz dark chocolate
- 1 tsp vanilla extract
Preheat your oven to 350 F. Melt the butter with 2 oz of chocolate, whisk until smooth. Add the sugar, and whisk in the vanilla and eggs. Add the rest of the ingredients and mix together. Line your pan with parchment paper and pour the batter over it. Use a spatula to smooth it out evenly. Bake for 30 to 35 minutes, then remove from the baking pan and place them on a wire rack. Allow your brownies to cool off before cutting.
Low FODMAP cookies
- 1 cup peanut butter
- 1 egg
- ½ cup sugar
- ½ cup oat flour
- 1 tsp baking soda
- ¼ cup chocolate chips
Preheat oven to 350 F. Mix together the sugar, egg and peanut butter, then add the flour and baking soda. Lastly, add the chocolate chips. Line baking pan with parchment paper and use a tablespoon to scoop out and place the cookies (leave around 1 inch between them). Bake for 10 minutes.
Low FODMAP granola bars
- 1 tbsp coconut oil
- 1 cup oats
- ¼ cup peanuts, crushed
- ¼ cup almonds, crushed
- 3 tbsp peanut butter
- ¼ cup flaxseed
- 1/3 cup maple syrup
- 1/3 cup chocolate chips
- 1 tsp cinnamon
- A pinch of salt
Mix together the maple syrup, coconut oil and peanut butter and melt on low heat. In a separate bowl, put the nuts, flaxseed, oats, cinnamon and salt, then pour the melted mixture on top and stir together. Lastly, add the chocolate chips. Line pan with parchment paper and spread the mixture evenly. Leave in the fridge for 5 hours or overnight. Cut the mixture into even granola bars.
These low FODMAP snacks will definitely help keep your energy levels up during the day. Don’t forget to pack some to snack between meals and reduce your high FODMAP foods cravings.