Snacking on a low FODMAP diet

Snacks can be an important part of a low FODMAP diet, helping maintain energy levels and manage between-meals hunger.

If they're well planned, they can also be a valuable source of nutrients like calcium and fibre, which are often low during FODMAP elimination.  

Here are ten nutritious FODMAP-friendly snack ideas to get you started.

1. Fresh Fruits: 

Choosing fresh fruits that are low in FODMAPs is a great way to top up your vitamin and fibre intake.

Low FODMAP choices include:

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

Pair your fruit with lactose-free yogurt to score one of your five-a-day and one serving of calcium.

2. Nuts and Seeds: 

Enjoy a handful of low FODMAP nuts for a crunchy and nutritious snack rich in healthy fats and vitamin E.  Low FODMAP choices include:

• Handful of Brazil nuts
• Handful of peanuts
• 10 pecans or almonds
• 10 walnut halves
• 2 tablespoons pumpkin seeds

3. Cheese and Crackers: 

Hard cheeses like cheddar or brie paired with gluten-free crackers make a quick and easy snack. A serving of cheese also counts as one of your daily calcium servings.  Low FODMAP cheeses (in a standard serving) include:

• Brie
• Cheddar
• Mozzarella
• Comte
• Manchego
• Feta

4. Eggs: 

Hard-boiled eggs are a great source of protein and cooked in advance are a convenient snack.

Add some chopped cucumber or green pepper sticks and a dab of mayo to score one of your veggie portions too.

5. Rice Cakes or Oatcakes and Toppings: 

Plain rice cakes and oatcakes are a versatile base for low FODMAP toppings. Oatcakes are a wholegrain choice which will add to your fibre intake.

Try topping with cream cheese (2 tablespoons if using regular cream cheese) and smoked salmon, nut butter and sliced banana or tuna mayo and cucumber.

6. Popcorn: 

Popcorn is a low FODMAP snack that is a great option for your bag or drawer at work. A standard serving bag (30 grams) also provides around 4 grams of fibre!

7. Chocolate Fix:

If you are a chocolate fan you can continue to include it - you just need to pay attention to the portion size.

Dark chocolate is lowest in FODMAPs and is also a source of fibre. Team a 30 gram serving (about a standard small bar) with a few low FODMAP nuts.

A low FODMAP serving of milk chocolate is 4 squares / 20 grams. A low FODMAP serving of white chocolate is 5 squares / 25 grams.

8. Super Smoothie: 

Whizz up a low FODMAP smoothie using lactose-free cow's milk or calcium fortified almond milk, a firm banana, a tablespoon of tahini or peanut butter and a few oats to thicken.

Or add half a scoop of low FODMAP protein powder (like this one) a more filling snack. 

9. Homemade Trail Mix: 

Create your own trail mix using FODMAP-friendly nuts, seeds, and a handful of chocolate chips.

You'll get healthy fats, vitamins, minerals and some extra fibre too. Divide it up into containers for a handy on-the-go option.  

10. Teatime Snack:  

Team a cup of peppermint or ginger tea with a flapjack for a tea-time option. Oats are a good source of fibre. 

Try these lower sugar banana and sultana flapjacks or these ginger flapjacks from low FODMAP recipe creator Emma Hatcher.