Low-FODMAP Snacks

Maintaining a low FODMAP diet doesn't mean you have to sacrifice your favorite snacks. With the right selection of FODMAP-friendly ingredients, you can create a variety of mouthwatering snacks to keep you energized throughout the day. In this article, we'll explore a low FODMAP grocery list to inspire your snack choices and support your digestive well-being.

Fruit

Fresh fruit can be a delightful and healthy snack option for individuals following a low FODMAP diet. Some low FODMAP fruit choices include:

• Blueberries
• Oranges
• Pineapple
• Papaya 
• Kiwi (limited to two per day)

Nuts and Seeds

Nuts and seeds are not only nutritious but can also make for a satisfying low FODMAP snack. Both nuts and seeds are high in fiber, so they will keep you feeling satiated for hours. Consider the following options:

• Walnuts
• Macadamia nuts
• Pumpkin seeds
• Sunflower seeds

Rice Cakes

Rice cakes are a versatile snack that can be enjoyed plain or topped with low FODMAP spreads and ingredients. Look for plain or lightly salted rice cakes in the grocery store. You can add the following toppings:

• Peanut butter (check for FODMAP-friendly brands without additives)
• Sliced cucumber
• Lactose-free cream cheese
• Sliced salmon

Hard-Boiled Eggs

Hard-boiled eggs are an excellent source of protein and can be prepared in advance for a quick and convenient snack. They can be enjoyed on their own or paired with low FODMAP condiments like mustard or a sprinkle of salt and pepper.

Gluten-Free Crackers

When selecting crackers, opt for gluten-free options made with low FODMAP ingredients. These crackers can be enjoyed plain or with toppings such as:

• Tuna (packed in water)
• Salmon
• Sliced low FODMAP cheeses (e.g., cheddar, Swiss, or lactose-free cheese)
• Sliced turkey or chicken breast (avoid those seasoned with high FODMAP ingredients)

Homemade Trail Mix

Create your own low FODMAP trail mix by combining various FODMAP-friendly ingredients like:

• Dry-roasted peanuts
• Pecans
• Dark chocolate chips (check for low FODMAP brands without high FODMAP additives)
• Dried cranberries (up to 1 tablespoon)
• Pumpkin seeds

Fun and Fresh Ideas

If you’re feeling experimental in the kitchen, try these snack recipes by Dr. Mark Hyman to add some flavor to your low-FODMAP snack options. *Note: All recipes recommended or included in this article can be modified to fit your needs/preferences* 

• Good Morning Citrus Truffles - These coconut, vanilla and orange zest truffles with added protein from cashew butter and low-FODMAP approved protein powder are sure to pack that protein punch your day needs to get you on the foot towards better gut health!
• Fermented Cabbage (Two Ways) - Fermented cabbage is beneficial due to its high content of probiotics, which can help improve gut health and promote a balanced gut microbiome. 
• Sweet Savory Watermelon Skewers - Enjoy a crisp and cool, refreshing watermelon snack on a hot day without risking flaring up your gut symptoms.

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Finding delicious low FODMAP snacks doesn't have to be a challenge. By stocking up on fresh fruits, nuts and seeds, rice cakes, hard-boiled eggs, gluten-free crackers, homemade trail mix, and rice crackers, you'll have a range of satisfying and gut-friendly snacks at your fingertips. Remember to listen to your body and customize your snacks according to your personal tolerance levels. Enjoy snacking while nourishing your body and supporting your low FODMAP journey!