Snacking on a low FODMAP diet

Following a low FODMAP diet doesn't mean saying goodbye to snacks. Here are 10 FODMAP-friendly snack ideas that are nutritious and delicious

Snacks can be an important part of a low FODMAP diet, helping maintain your energy levels between meals.

If they're well planned, they can also help top up nutrients like calcium and fibre which are often low during FODMAP elimination.  Here are ten FODMAP-friendly snack ideas to get you started.

1. FODMAP-Friendly Fruits: 

Choosing fresh fruits that are low in FODMAPs is a great way to top up your vitamin and fibre intake. Blueberries, kiwi, pineapple, firm bananas and oranges are all low FODMAP choices. Pair them 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.  

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.  

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: 

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 lactose-free cream cheese and smoked salmon or nut butter and sliced banana. 

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 serve (about a standard small bar) with a few nuts.

8. Super Smoothie: 

Whizz up a low FODMAP smoothie using lactose-free or calcium fortified almond milk, a banana, a tablespoon of tahini or peanut butter and a few oats to thicken. Or add half a scoop of low FODMAP protein powder for 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 flapjacks or these ginger flapjacks from low FODMAP recipe creator Emma Hatcher.