Low-FODMAP Snack Ideas

Carbohydrates

• Fruit: oranges/clementines, grapes, honeydew melon and cantaloupe, pineapple, less ripe banana, berries, kiwi, craisins
• Microwave popcorn
• Rice or corn cereal: Chex, Corn Flakes, Kix
• Crackers: Van’s gluten-free, Nut Thins, Simple Mill almond flour crackers, rice cakes
• Granola bars: Happy Bars from Rachel Paul, FODY Bars, True Self
• Microwave oatmeal or rice
• Corn tortilla chips
• Dark chocolate

Protein

• Packaged hard-boiled eggs
• Cheese: cheddar, Colby, Feta, Pecorino, Swiss, Mozzarella, Parmesan
• Seeds (1-2 tbsp): pumpkin, sunflower, chia, hemp, flax
• Nuts (2 tbsp): almonds, peanuts, walnuts, macadamia, Brazil; nut/seed butters
• Packaged/canned meats: turkey and chicken, canned tuna or salmon
• P3 protein packs
• Orgain vegan protein drinks
• Lactose-free milk or yogurt

Granola bars for low-FODMAP

• KIND “Healthy Grains”
• Hemp Yeah!
• 88 Acres: Dark Chocolate & Sea Salt
• Go Macro: protein pleasure, prolonged power, protein purity, protein replenishment
• Enjoy Life Bars: Banana Caramel Grain & Seed Bar, Chocolate Marshmallow Bar, Maple Sweet Potato Bar, Dark Raspberry Protein Bites, Banana Protein Bites, Sunseed Butter Protein Bites, Cinnamon Spice Protein Bites
• Be Nice: Peanut Butter Chocolate Chip Bar

Mix and Match Ideas

• Edamame, shelled in package (carbs & protein)
• Yogurt with banana, raw oats, and flax seeds
• Tortilla chips with FODY brand salsa
• Thin nut crackers with a few slices of cheddar cheese
• Rice cake topped with peanut butter and strawberry slices or craisins
• Small plate of grapes, crackers, and parmesan (three diced cubes)
• Cereal and milk
• Overnight oats: 1⁄2 cup raw oats + 1 cup milk, chia seeds, fruit in small jar
• Mash up hard-boiled eggs with a fork and eat with tortilla chips
• Microwave rice with parmesan cheese mixed in
• Microwave popcorn and chocolate...very little protein, just delicious!
• Granola bar dipped or crumbled in yogurt

 Care you will love.