Snacking on a low FODMAP diet

1. Fresh fruit

Fresh fruit is an easy way to top up your vitamin and fibre intake.

Suitable options include:

• 1 medium firm banana
• 1 cup blueberries
• 2 kiwi fruit
• 1 medium orange
• 1 cup pineapple

Pair fruit with lactose-free yoghurt and you'll tick off one of your five-a-day and add a serving of calcium.

2. Nuts

A small handful of nuts makes a crunchy snack rich in healthy fats and vitamin E.

Low FODMAP portions include:

• A handful of Brazil nuts
• A handful of peanuts
• 15 pecan halves
• 18 almonds
• 15 walnut halves

3. Cheese and crackers

Hard cheeses paired with gluten-free crackers or a couple of oatcakes make a quick, balanced snack. A serving of cheese also counts towards your daily calcium intake.

Suitable cheeses (in a standard serving of 40g) include:

• Brie
• Cheddar
• Mozzarella
• Comté
• Manchego
• Feta

4. Eggs

Hard-boiled eggs are a convenient, protein-rich snack if prepared in advance.

Add a dab of mayonnaise and team with chopped cucumber or green pepper sticks to boost your vegetable intake too.

5. Rice cakes or oatcakes with toppings

Plain rice cakes (4) and oatcakes (4) are a versatile base for different toppings. Oatcakes are a wholegrain option and can help increase fibre intake.

Try:

• Cream cheese (2 tablespoons) and smoked salmon
• Nut butter and sliced firm banana
• Tuna mayonnaise and cucumber

6. Popcorn

Popcorn is a great cupboard or desk snack. A standard 30g serving provides around 4g of fibre.

7. A chocolate fix

You can eat chocolate on a low FODMAP diet - just pay attention to portion sizes. Dark chocolate is lowest in FODMAPs and contains some fibre. A low FODMAP serving is around 30g (a small bar), paired with a few nuts.

Suitable portions:

• Dark chocolate: 30g
• Milk chocolate: 20g (around 4 squares)
• White chocolate: 25g (around 5 squares)

8. Super smoothie

Blend lactose-free milk or calcium-fortified almond milk with a firm banana, a tablespoon of peanut butter or tahini, and a spoon of oats to thicken.

For a more filling option, you could add half a scoop of a suitable low FODMAP protein powder.

9. Homemade trail mix

Mix suitable nuts and seeds with a small handful of chocolate chips for a balanced snack containing healthy fats, fibre and minerals.

Divide into small containers for an easy grab-and-go option.

10. Teatime snack

Pair peppermint or ginger tea with a flapjack for a simple afternoon option. Oats can help boost fibre during elimination.

These ginger flapjacks from low FODMAP recipe creator Emma Hatcher