Low FODMAP diets can provide remarkable benefits for people with common digestive disorders. To fill up for longer, combine carbs and protein — mix and match with the following 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.