Eating real and non-processed food is essential for managing IBS on the low FODMAP diet. However, it's not always realistic or feasible to eat fresh foods all of the time, especially when you are on-the-go. Thankfully, there are more and more healthy low FODMAP packaged-food options available for when you need a quick snack. Here are a few of my favorites.
1) Banana & Peanut Butter
This classic flavor combination is irresistible and low FODMAP! Justin's individual peanut butter packets are perfect for an easy on-the-go nut butter and bananas are just as portable and available any season of the year. This simple and wholesome snack has healthy fats and a good amount of protein to keep you full and satisfied. Stick with firm and small bananas (about 5.5 ounces) to avoid excess fructose consumption.
Nutrition Information (1 small banana + 1 packet peanut butter): 279 calories, 3.4 grams fiber, 8.6 grams protein
2) Fruit & Cheese
Another classic pairing, fruit and cheese is one of my favorite savory/sweet combos. Choose 1 serving of low FODMAP fruit (I love clementines) and low FODMAP cheese of your choice. There are some great individually wrapped cheeses on the market (Babybel, Horizon Organic String Cheese) that are portion-controlled and great for grab-and-go.
Nutrition Information (2 clementines + 2 horizon organic string cheese): 230 calories, 2.5 grams fiber, 17 grams protein
3) Lactose-free yogurt (or kefir) & Fruit
Yogurt and kefir are healthy diet staples, and you don't have to give them up because of your IBS. Green Valley Organics makes a great lactose-free yogurt (the plain and vanilla flavors are low FODMAP) and most kefir is 99% lactose-free due to its high probiotic content (always check labels for other high FODMAP ingredients). Greek yogurt may also be tolerated in some people with lactose intolerance because it has a higher protein content and lower lactose content than regular yogurt. Pair with 1 serving of low FODMAP fruit and nuts (my favorite are blueberries and walnuts) and enjoy!
Nutrition Information (6 ounces plain lactose-free yogurt + 3/4 cup blueberries): 163 calories, 2.7 grams fiber, 8.8 grams protein
4) KIND Healthy Grains Bar
A wholesome low FODMAP snack bar is hard to find! The majority of bars out there have inulin/chicory root as an ingredient, which is a BIG FODMAP trigger (oligosaccharides). Thankfully, the folks at KIND created a new line of "Healthy Grain" bars that contain simple and clean ingredients, with no added inulin! The Maple Pumpkin Seeds with Sea Salt are low FODMAP/IBS-friendly.
Nutrition Information (1 bar): 150 calories, 2.5 grams fiber, 3 grams protein
5) Go Macro Peanut Butter Protein Replenishment Bar
Another clean-eating low FODMAP bar for when you need a quick on-the-go snack to power you through the day. The Go Macro Peanut Butter Protein Replenishment bar is a great option if you like a soft and chewy bar. These bars have more calories than the KIND Healthy Grain bar, but also have more protein (12 grams per bar) and are VERY filling! These are also vegan, gluten-free, and organic.
Nutrition Information (1 bar): 260 calories, 2 grams fiber, 12 grams protein
6) Be Nice Bar
The Be Nice Love Your Guts bar was created by a Registered Dietitian, and is specifically formulated for people with IBS/FODMAP intolerances. These bars are great for satisfying your sweet tooth! They taste like a soft chocolate peanut butter cookie with a healthy twist. They are also vegan, dairy-free, soy-free, corn-free, and gluten free.
Nutrition Information (1 bar): 211 calories, 3 grams fiber, 7 grams protein
7) Mary's Gone Crackers Super Seed
I love the Mary's Gone Cracker brand and have been eating the Original and Black Pepper flavor for years. I just discovered the Super Seed flavor and it has become my new favorite. This low FODMAP Super Seed cracker is gluten-free, soy-free, dairy-free, and peanut/nut-free! It also contains 450mg of omega-3 fatty acids per 1 ounce serving and tastes amazing.
Nutrition Information (13 crackers): 160 calories, 3 grams fiber, 3 grams protein
8) Laiki Rice Crackers
In my opinion the Laiki crackers are the tastiest rice crackers on the market! The ingredients are as simple as they come (rice, oil, salt), but the flavor is complex and delicious. Made with red and black rice, these little crackers offer a nutty flavor profile that blows brown rice crackers out of the water! They come in 100 calorie pack bags, which are great on-the-go!
Nutrition Information (per 100 calorie bag): 100 calories, 1 grams fiber, 2 grams protein
9) Van's Multigrain Gluten-Free Crackers
These crackers are perfect if you are craving a light, airy, and crispy cracker. They are made from a blend of gluten-free and low FODMAP grains, which adds a nice variety of nutrients (brown rice, oats, millet, quinoa, and amaranth).
Nutrition Information (30 crackers): 140 calories, 2 grams fiber, 2 grams protein
NOTE: Pair your crackers with some low FODMAP protein and/or fruit and vegetables for a well balanced snack.
What are some of your favorite low FODMAP snacks? Share the love in the comment section.
Author: Tamar Samuels MS, RDN, CDN
Tamar Samuels is a Registered Dietitian Nutritionist and the founder of All Great Nutrition, an unconventional nutrition and health coaching service for anyone who wants to transform their lives to become their happiest and healthiest self. Tamar's nutrition and health coaching program helps you develop sustainable self-care behaviors that nourish your body and mind for a lifetime. Through her personalized and holistic approach, you will finally achieve your greatest wellness goals...on your terms! When she's not working with awesome people like you, she loves lounging in her Brooklyn, New York apartment with her lazy dog Shiloh.