Having low FODMAP-friendly snacks on hand can help you seamlessly stick to your eating plan.
Snacks are a healthy part of everyone’s diet—including when you’re on a low FODMAP eating plan. Having low FODMAP-friendly snacks on hand can help you seamlessly stick to your eating plan.
Oshi Health GI Registered Dietitian, Kaitlin Voicechovski, RD, shares some of her favorite snack ideas that fit the low FODMAP meal plan.
Plain rice cake topped with 1-2 Tbsp cream cheese and cucumber slices
½ c lactose-free cottage cheese topped with ¼ c blueberries
1 kiwi and 1 cheese-stick (cheddar or mozzarella)
2-3 slices of deli turkey (without FODMAP containing ingredients) & ½ c cherry tomatoes
1 serving of rice crackers & cheddar cheese
Baby carrots and 2-3 Tbsp homemade hummus (in a blender: 1 can low sodium chickpeas, rinsed and drained, 1-2 Tbsp garlic infused olive oil, salt, pepper, cumin & lemon juice to taste. Store in the refrigerator.)
Plain, lactose-free Greek yogurt w/ ½ c raspberries, sprinkle of chia seeds & optional drizzle of maple syrup
Rice cake with 1 Tbsp almond butter & ⅓ banana, sliced
2 cups popcorn
Bars with Low FODMAP ingredients, such as GoMacro or Fody Foods Bars
Small handful of walnuts & ½ c grapes
1 Hard boiled egg and ½ c red bell pepper, sliced
1 slice of sourdough toast with 1 Tbsp peanut butter, topped with sliced strawberries
Gluten-free pretzels & swiss cheese
1 serving tortilla chips topped with 2 Tbsp shredded cheddar cheese; microwave until melted. Remove from microwave, top with diced tomatoes, 1 Tbsp sour cream and fresh cilantro, chopped
Stick With Portion Sizes
Remember, snacks are just that—snacks. Make sure you don’t overdo it. Keep in mind that some of these foods will become high FODMAP if consumed in greater quantities. Stick with the portion size indicated on food labels, or as directed by your Dietitian.
Work With Your Dietitian
Your dietitian can also help you pinpoint how much of certain FODMAP foods, like bananas and cheese, to include in your low FODMAP snack plan.