Boost your digestion (or reduce IBS symptoms!) with these 18 delicious and healthy low-FODMAP snacks that are also gluten free, dairy free, and many are plant-based/vegan too!
photo by Fun Without Fodmaps
Let’s Talk Low FODMAP Snacks
This is surprisingly the first time I’ve shared about “FODMAPS” on the blog. While I have talked about digestive health in the past (and I have a healthy digestion guide in the shop!), low fodmaps are something I’ve only talked about on social media. It’s time for that to change!
What Does “Low FODMAP” Mean?
To best utilize this list of 18 delicious and healthy low FODMAP snacks, you need to know what FODMAPS are.
FODMAP is actually an acronym for foods that contain specific short-chain carbohydrates that can cause digestive issues like gas and bloating (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). Invidivuals with IBS (irritable bowel syndrome) typically find it hard to digest foods that contain FODMAPS and following a “low FODMAP” diet can help alleviate IBS-related symptoms.
This Beginners Guide to a Low-FODMAP Diet from Healthline can help explain in greater detail. Ultimately if you struggle with digestive symptoms including bloating, gas, and stomach pain often (and have ruled out more serious conditions like Crohn’s or colitis), eating less high fodmap and more low FODMAP foods might be the solution!
If you are looking for low-FODMAP friendly snacks, or ways to incorporate these foods into your diet, this list of 18 low-FODMAP approved snacks is a great place to start!
Easy Vegan Buckwheat Muffins from Running On Real Food
These delicious muffins are made with buckwheat flour which is a low-FODMAP friendly food. Along with a minimal amount of banana, carrots, and your choice of sweetener, they fit the bill!
Fresh Spring Rolls with Peanut Sauce from Wildflower Moky
These tasty and beautiful rolls are packed with veggies and served with a tasty peanut butter sauce. The only thing you’ll need to change is omit the garlic from the sauce (garlic is high FODMAP) and you can keep the avocado as avocado is approved for low-FODMAP in 30g or less portion sizes.
Warm Chia Pudding from Nutrition in the Kitch
Chia seeds are a great low-FODMAP option and this chia seed pudding is no exception. Low fodmap fruits- While fruits contain FODMAPS, certain fresh fruit including bananas and berries in small amounts are fine.
Chocolate Dipped Figs from Fun Without Fodmaps
These sweet and fibre-filled dark chocolate figs make great low-FODMAP snack ideas or treat options to enjoy when a sweet craving hits!
Healthy Homemade Oven-Baked French Fries from Nutrition in the Kitch
These crunchy baked French fries are so delicious and will work great for a tasty low-FODMAP snack, in fact, they might even become your favorite low fodmap snacks. Simply omit the garlic and onion powder from this recipe!
Low Fodmap Banana Bread from A Little Bit Yummy
If you are craving banana bread give this recipe a try! For a healthier version of these sweet snacks, swap the brown and white sugar for coconut palm sugar.
Mediterranean Tuna Lettuce Cups from Killing Thyme
This wonderful combination of tuna salad, olive oil, olive, veggies, and lettuce is a great snack option! Simply omit the red onion to keep this low-FODMAP friendly. Onions are high FODMAP foods (excluding green onion/scallions) so we don’t want added onion.
Chocolate Chia Mousse from Downshiftology
Snack or dessert, you decide! This chocolaty twist on chia pudding is a perfect option when trying to eat low-FODMAP. Just grab a spoon and dig in! Made with lactose free milk like soy milk and maple syrup it’s naturally sweetened and healthy.
Salted Margarita Popcorn from Choosing Chia
Popcorn is on the list for approved low-FODMAP foods, so go ahead with this salty snack. Try this delicious variation with a yummy lime twist from Choosing Chia! You’ll enjoy this sea salt popcorn recipe for snack bars and movie nights.
Healthy Baked Egg Cups from The Wooden Skillet
These colourful and tasty egg cups are low-FODMAP friendly and so easy to make. Great for breakfast and a grab-and-go snack. Just be sure the sausage you use doesn’t contain onion or garlic, or swap it out for some natural turkey or beef bacon, or omit altogether for vegetarian.
Easy Buckwheat Chocolate Chips Cookies from Detoxinista
Another great way to enjoy something sweet is with these low-FODMAP approved buckwheat flour cookies. These delicious cookies are naturally sweetened, vegan and a healthier sweet snack or treat to enjoy.
Chicken Club Lettuce Wrap from Skinny Taste
For a high-protein low-FODMAP snack, these lettuce wraps are a great option. I recommend using natural, organic chicken and bacon to avoid the nitrates and other additives typically found in processed meats.
Green Spirulina Smoothie from Nutrition in the Kitch
This luscious green superfood smoothie is a great low-FODMAP snack option. Simply swap out the frozen mango for frozen pineapple and sip away! Mango is a food that should be avoided when it comes to FODMAPS but pineapple in moderate portions is fine.
Gluten Free Muffins with Sunbutter Filling from Sun-kissed Kitchen
These delicious and healthy gluten free muffins are made with buckwheat flour and filled with raspberry chia jam and sunflower seed butter, making a great low-FODMAP snacking option. Can also use almond butter or other nut butters.
Peanut Butter Brownie Bites from Fun Without Fodmaps
For satisfying a sweet tooth and staying low-FODMAP aware, these peanut butter brownie bites are a wonderful (and healthy!) snack option to try. The great peanut butter chocolate combination is fantastic.
Matcha Chia Pudding from Nutrition in the Kitch
Another tasty chia pudding option, this matcha pudding is slightly sweet, fibre-rich, low-FODMAP friendly, and great for on-the-go!
Peanut Butter Cookie-Dough Energy Bites from Health Central
These mouthwatering cookie-dough bites are made with peanut butter and rolled oats and are a great low-FODMAP alternative to energy balls!
Bacon Deviled Eggs from Downshifology
These pretty deviled eggs are a yummy high-protein, easy-to-make snack that fits the low-FODMAP criteria, just be sure to omit the relish.
I hope you have enjoyed this handy-dandy snacks list to inspire you to snack healthier even if you aren’t following a low-FODMAP diet. To read an extensive list of foods to avoid and foods to enjoy on a low-FODMAP diet, follow this link.
Which of the snacks on this list peaked your interest? Tell me about it in the comments and be sure to pin the photo below to save this roundup for later!
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Something isn’t working right here. I clicked on Chocolate Chia Mousse from Downshiftology and got a chocolate chip cookie recipe instead. Are you able to figure out how I can get the Chocolate Chia Mousse?
thanks, Sheri
Hi Sheri, thanks for bringing to my attention. The link is now fixed!