Every body responds differently to different foods. When you find the foods that work best with your system, it can bring joy and relief from knowing what nutrients make you feel your best. For some people, following a low FODMAP diet can help with digestive system issues. And what diet is complete without snacks? In this post, we’ll divulge 11 of the most delicious low FODMAP snacks that are available premade and ready to take with you into your day.
Getting the most out of these premade snacks means pairing them smartly with other nutrient-dense foods. Creating well-balanced snacks that have protein, fats, and carbs will help maintain your autoimmune health and overall wellness by sustaining your energy without spiking your blood sugar. Research shows that choosing snack options that are high in protein and fiber can keep you feeling satisfied longer than a snack that’s high in sugar and fat. If you’re looking for support in creating wholesome snacks that are perfectly suited for your autoimmune condition, WellTheory’s Care Team can provide personalized nutrition recommendations. (Source)
A Note on FODMAPs
Low FODMAP foods can offer relief from irritable bowel syndrome (IBS) symptoms for many people. If you’re someone who experiences IBS, you most likely have had diarrhea, bloating, and cramping as some of your usual symptoms. But did you know that certain components of your diet may be worsening these symptoms?
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates that don’t absorb well in the small intestine and ferment rapidly in the large intestine. These types of carbs are implicated in the IBS symptoms mentioned above.
Sucrose, lactose, fructose, sorbitol, and xylitol are a few of the more recognizable forms of FODMAPs. For all-things low FODMAP, be sure to check out our Ultimate Guide to the Low FODMAP Diet for trusted and science-backed information on what foods are high in FODMAPS, who a low FODMAP diet can work for, and additional resources on IBS and FODMAPs.
Snacking on Low FODMAP Foods
A few low FODMAP snacking staples include:
- peanut butter
- dark chocolate
- boiled eggs
- gluten-free pretzels
- small unripe bananas
- sweet potato chips
But what if you’re wanting to eat low FODMAP on the go? What options exist for picking out premade low FODMAP snack items straight from the grocery store?
Here we’ve compiled 11 mouth-watering low FODMAP snack ideas that are commercially available throughout the United States, either in-store or online. You won’t believe that eating low FODMAP could taste so good and be so convenient until you give one (or all!) of these snacks a try!
And what makes these snacks even more accessible is that they’re all certified as low FODMAP with an easily identifiable logo marking them either as FODMAP Friendly or Monash University Low FODMAP Certified. No sifting through ingredient lists necessary when choosing snacks with these low FODMAP labels, making your shopping haul a breeze.
11 Mouth-Watering Low FODMAP Snacks to Add to Your Grocery List
Now let’s get this list rolling! Get ready to fill up your grocery cart with these deliciously convenient low FODMAP snacks.
These luscious brownie bites are sure to please your sweet tooth. They’re soy free, gluten free, and vegan, thanks to plant-powered wholesome rolled oats. Bobo’s has a low FODMAP section on their website where you can browse the rest of their low FODMAP products, with offerings like lemon poppy seed oat bars and coconut almond oat bars stuffed with almond butter. Once you’ve tried one Bobo’s product, you’ll want to try them all. Lucky for you, they have over 25 flavors and 4 different varieties of low FODMAP snacks available. You’ll be able to try a different kind every time you’re in the snack aisle!
Ingredients: Organic whole grain rolled oats, brown rice syrup, chocolate almond butter, organic coconut oil, organic cane sugar, chocolate chips, almonds
If you’re in search of a high protein, low FODMAP snack, look no further than this Italian style meat stick. With 7 grams of protein, no sugar, and made with 100% USA beef, this snack is ready to enjoy right away. And if you’re wanting more spice, try their jalapeno lime flavor to heat up your snack time routine. A fun and simple treat that you can enjoy with confidence, knowing that it’s FODMAP friendly.
Ingredients: Beef, sea salt, encapsulated citric acid, cultured celery powder, black pepper, fennel seed, oregano, basil, red pepper
Organic shredded coconut, creamy almond butter, and vegan dark chocolate chips — no, we’re not describing a warm homemade cookie straight out of the oven, but a MacroBar named “Everlasting Joy” for a reason. These delicious bars are widely available at Target, Walmart, Kroger, and through grocery delivery services as well. You can buy a 12-bar tray to always have them on hand. With 11 grams of protein and a chewy texture, it’s the perfect fuel during snack time — or for dessert!
Ingredients (all organic): Brown rice syrup, almond butter, protein blend, puffed brown rice, chocolate chips, unsweetened coconut, almonds
Delightfully creamy and perfectly portioned, it doesn’t get better than a sweet serving of lactose-free strawberry yogurt. This yogurt pairs beautifully with granola, nuts, or even fresh strawberries on top (following the recommended low FODMAP portions for each suggestion, of course!). Check out their blueberry and vanilla flavors too, both of which are also organic and lactose free. Pick up a handful of these cups next time you’re at the store for an easy, on-the-go treat.
Ingredients: Organic pasteurized cultured low fat milk, organic fruit blend, lactase enzyme, pectin, live and active cultures
American Dream Nut Butter is aptly named — it’s possible you’ll enter a dream-like state while indulging in their confetti cake pop almond butter. It’s hand whipped, made in small batches for maximum freshness, and begging to be put on your grocery list! Nobody’s judging if you eat it straight from the jar. Spreading 2 tablespoons onto an unripe banana is a flavorful way to change up your snack routine. This almond butter certainly brings the fun factor to low FODMAP snacking.
Ingredients: Almonds, sugar, cornstarch, natural flavoring, sea salt