Low FODMAPs Snacks | The Best and Worst Things to Eat for the Low FODMAPs Diet

Apples? Crackers? Cheese? No, no, and no. Finding healthy, low-FODMAPs snacks is hard. Mindless snacking is a guaranteed way to mess up a low-FODMAPs diet and set off IBS symptoms.
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Snacking on a low FODMAPS diet can undermine the best of plans and self-discipline if not done properly. Since a low FODMAPs diet is not a FODMAP-free diet, it might seem like maybe just a snack or nibble of a high-FODMAP food once in a while wouldn’t hurt anything. But, nothing could be further from the truth!
-- Why Snacks Are Mini-Meals --
When we snack, we are having a mini-meal. And typically on an empty stomach. An empty stomach is a dangerous place for high FODMAP foods.
If FODMAPs get digested quickly, with nothing to slow them down, the result can overwhelm the gut’s ability to manage the carbohydrate load. One of the keys to symptom control with FODMAPs is to not have TOO MANY FODMAPS at one time, but to distribute them evenly throughout the meals of the day. So when you do eat a food with a higher FODMAP content, you should always do so with a meal so your body can take its time digesting.
-- The Best and Worst Snacks for Kids on the Low FODMAPs Diet --
Some low FODMAP foods that make great snacks include gluten free pretzels, corn chips and tortilla chips, rice cakes with peanut butter, peanuts, cheddar cheese, carrot, cucumber and celery sticks. For snacking on the go, some foods are less convenient than others. Brands like Fody and Nature Value make bars that are low in FODMAPs. But be careful to always check the ingredients.
Snack foods to avoid snacking on a low FODMAPS diet include fruit, yogurt, soft cheese (like mozzarella and cheese sticks), dried fruit like you find in trail mix, dips such as hummus or ranch or anything creamy. It might seem like a granola bar is a good snack, but many of them
contain honey, or other high FODMAP ingredients like raisins or cashews. Most snack crackers are definitely out, as they are usually made from wheat and often have lactose, like goldfish or cheez-its.
-- Planning Snacks During the Low FODMAPs Diet --
During the first 2-6 weeks of the low FODMAPs diet, while you’re in the elimination phase, it’s best to stick to the basics and choose snack foods that are low in FODMAPS. Once you get to the FODMAPS Challenge Phase, that will be the perfect time to use some of the off-limits items for snacks. And by the Flourishing Stage - you will have identified your food triggers and you can start to explore different snacks from the categories that don’t cause your IBS symptoms.
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[@serenyaa9981]

This video was SOOO helpful, nobody ever told me that fruits aren't the best option as snacks, so I was eating them regularly as snacks and still felt bad. Thank you so much!

[@gee3883]

Thanks, great tips.

[@MiMi-js5nw]

Very informative, thank you

[@jonathanfarquhar]

Great information! Never thought about how spreading fodmaps over the day helps.

[@rafaelthemotivator]

Thank you so much.

[@Honeycomblife]

Wish there was a video for low fodmap candida diet friendly snacks

[@idasaenz1545]

I can tolerate 1 cup of bran flakes with unsweetened almond milk.

[@mona4699]

good video. thank you. what about Lactose-free milk, banana? I'm asking for my 14 month baby boy that usually takes formula

[@feedtosucceed6249]

lactose free milk is good for low FODMAPs. Banana depends on the portion.

[@user-et3xn2jm1u]

Banana depends but if you serve it be sure that it is not overripe. Ripening increases the fructose.

[@UDLTUBE]

What do think? I look for snacks to have with a cup of coffee, a mid-day way of keeping my energy up until I can prepare dinner. So, don't want too much sugar, can't do dairy...it gets very limited. What about hard cheese like goat milk gouda? Thank for you the video and the thorough explanation.

[@feedtosucceed6249]

Definintely hard, aged cheese is a good option. As is a handful of lower FODMAP nuts.

[@UDLTUBE]

@@feedtosucceed6249 thank you for taking a minute to answer.

[@Cheng-jq6fc]

how about 🥝 kiwis 🥝 ?

[@1ronmad1n]

This is all confusing to me. First off, I’ve never heard of this before, ever. Second, I was told I can have most fruits and quite a few vegetables also. But the paperwork I was given has the same foods in both lists. Some that I know give me gas but others I’m not sure about as it’s been in combination with other foods. Idk, I just wished he would have explained it a little more. It was a highly stressful day when I went to the doctor to begin with. I wasn’t retaining all the information he was sharing with me. When I asked the nurse as I was scanning over it, I saw that I couldn’t have my yogurt. Yogurt usually doesn’t give me gas or bloating. If nothing else, it could be the stuff I put in it. But as I’ve stated, I know my issues are mainly from stress and anxiety. Not being able to completely relive myself from going to the bathroom. I just thought I could start taking gas pills. I know some people that do this and they do take more than the one suggested pill. Or what about digestive enzymes and/or probiotics? Wouldn’t that work? I know it has for me long ago. It cured my chronic heartburn.

[@juancortes5535]

Is there any bland gluten free carb snacks i can snack on, all the gluten free granola bars are extra fruity and chocolatey i wish they would make bland flavours without all the extra bs messing it up 😔

[@feedtosucceed6249]

There is a brand called FODY that makes low FODMAP snacks and bars. Also gluten free pretzels are a good snack. You can also look at the Nature Valley crunchy peanut butter granola bars. They are not 100% gluten free, but they are low in FODMAPs.

[@juancortes5535]

@@feedtosucceed6249Awsome i will sure look into them thank you! Ive literally been surviving off rice, beef, chicken and water for the past week because i recently had an ibs flare up and im scared to eat anything high in glutten or fructose

[@bigbadwolf1575]

Why is low fodmap diet not to be done long term?

[@feedtosucceed6249]

It restricts fruits, vegetables, and several types of whole grains that are actually essential to long-term gut health once the digestive balance is restored.

[@iammrsnesbit6014]

Is a boiled egg and some cold black rice okay? It seems to work for me at the moment 🤔

[@levihudson1274]

It's fine just stay below 125g of black rice eggs have no fodmaps

[@addamom2]

I have a question - you mention NOT consuming dairy as a snack including cheese, but then you also mention using cheddar cheese as a lowFODMAPs snack. Why is cheddar ok, but other cheeses are not?

[@feedtosucceed6249]

That's a good question. Cheddar cheese is aged. All hard cheeses that are aged are naturally lactose-free from the aging process, and thus hard cheeses are considered low-FODMAP foods even though other dairy foods may contain the FODMAP lactose.

[@JigsawPuzzleConnection]

A lot of our favorite snacks these days are bioengineered. I am trying to eat healthy plus for my issues. TFS I am tired of eating the same thing every day. No we can't have apples as they are one of the three worst foods for Fodmaps. Popcorn is not good if you need low residue as well.

[@RohanKumar-rr5qn]

Mam please tell can I eat peanut butter in ibs

[@zeek4749]

No lol 😂

[@tomasgomez1906]

yes you can

[@randalcoats7529]

Now I’m totally confused. I thought mozzarella sticks. We’re ok to snack on. Now you saying don’t eat mozzarella sticks? Btw I’m 61yrold man my dietitian put me on the low fod map for my severe IBS issues I’ve had all my life. For snacks I like Black Forest slice of ham wrapped in havarti cheese. Celery topped with all natural peanut butter.

[@idasaenz1545]

But I can't tolerate red meat just ground beef. If I eat red meat I get more constipated. I have IBS C

[@actorsinsider9967]

I used to think i did well on red meat, actually to the point where it's virtually all I ate and I've noticed that I'm still bloated and constipated, but I thought that it was something else I mightve eaten or drank, but seeing your comment made me reflect and start to re-evaluate whether I should continue to eat red meat.

[@idasaenz1545]

@@actorsinsider9967 Hi ! Try ground beef i do i eat meat loaf and i do fine. But red meat as in steak NO ! Hen does that to me sugar free products like coffee creams gives me pain on my left side of my intestines. I get bloated. I only use Organic Stevia. I can tolerate 1 cup of wheat bran cereal also a Pepsi Zero. Experiment like me. Wishing you lucky 🍀 keep in touch. Experiment and let me know. Ida

[@feedtosucceed6249]

It's the iron in the red meat that is constipating. Sometimes more fiber and water can counteract. Psyllium is a good low-FODMAP fiber.

[@idasaenz1545]

@@feedtosucceed6249 Thank you 💞 for answering. I just started using Equate Daily Fiber same as Metamucil works real real good. I am on Low Fodmap diet gluten free. Blessings 🕎

[@valeriee8579]

Very informative. Here in France I was told peanut is a fodmap ?? and my digestion reacts to peanuts... so now I am confused

[@feedtosucceed6249]

That is interesting. Since FODMAPS are carbohydrates and peanuts are very low in carbohydrates, I would not consider your reaction to be a reaction to a FODMAP if you reacted to peanut. It could certainly be a reaction to something else in the peanut though - the protein or the fiber perhaps.

[@valeriee8579]

@@feedtosucceed6249 thank you so much for your input. the weirdest thing is that I reacted to simple salted peanuts, but I don't to peanut butter !!! oh well, I will avoid them anyway... I am much more preoccupied by my fruits & veggies testing :/

[@dominic2446]

@@valeriee8579 i react to both peanuts and peanut butter. i think ibs could be triggered by other things which are not FODMAP. this article www.genengnews.com/news/studies-in-mice-and-humans-identify-mechanism-that-leads-to-the-pain-of-irritable-bowel-syndrome/ says that an immune response in the gut could trigger IBS.

[@valeriee8579]

@@dominic2446 Thank you so much for sharing... I am off to read this. Actually being in the middle of testing, but hard to know sometimes because I react to stress just as much, and my life is stressful atm + I have two other immune conditions

[@valeriee8579]

@@dominic2446 I am going to be tested with 220 specific IGG (which is an expensive one where I live but doc believes it could be useful) so maybe we'll find out something interesting. Take care and thanks again

[@elizabethlong7870]

The list of fodmap says not to eat apples, but then for diarrhea apples are supposed to help. What should we do?

[@feedtosucceed6249]

In my experience, we don't recommend apples for diarrhea. They commonly contribute to loose stools.