What Store Bought Snacks Are Low Fodmap: A Comprehensive Guide

“What snacks can I have on a low FODMAP diet?” When following a low FODMAP diet, it’s important to choose snacks carefully to avoid foods that may trigger digestive discomfort. Here are some great options:

1. Popcorn: Popcorn is an excellent choice for a low FODMAP snack. It’s a crunchy and satisfying option that can be enjoyed in moderation.

2. Homemade Trail Mix: Create your own low FODMAP trail mix in just a few minutes by combining safe nuts, such as almonds or walnuts, with seeds like pumpkin or sunflower seeds. Add some dried cranberries or other tolerated fruits for sweetness and variety.

3. Fruit: Fruits that are low in FODMAPs, such as strawberries, blueberries, or grapes, can be a convenient and highly portable snack. Be mindful of portion sizes to avoid overconsumption of fructose.

4. Dark Chocolate: Dark chocolate with a high cocoa content (70% or more) is usually low in FODMAPs and can satisfy your sweet tooth when consumed in moderation.

5. Muesli/Granola Bar: Look for low FODMAP muesli or granola bars at your local store, or make your own using oats, seeds, and nuts that are FODMAP-friendly.

6. Rice Cakes: Rice cakes are a simple and versatile option for snacking. You can top them with peanut butter (if tolerated) or cheese for added flavor.

7. Jerky: Lean meat jerky, like beef or turkey jerky, can be a protein-packed snack that’s low in FODMAPs. Check labels for any added high-FODMAP ingredients.

Remember to consult a healthcare professional or registered dietitian to create a personalized low FODMAP snack plan that aligns with your dietary needs and preferences. As of May 31, 2023, this information should help you make better snack choices while following a low FODMAP diet.

Which junk foods fall within the low FODMAP category? Below, you’ll find a list of low FODMAP work snacks that can be included in your diet without triggering gastrointestinal issues: cheese and rice crackers, brown rice cakes (specifically organic rice cakes found at Trader Joe’s in the USA), roasted chickpeas, FODMAPPED for You Minestrone Soup, and FODMAPPED for You Pumpkin Soup. Additionally, plain rice cakes or rice crackers with 1 tablespoon of peanut or almond butter and a firm banana with 1 tablespoon of peanut or almond butter can be considered as suitable low FODMAP options for snacking. [Updated: September 10, 2023].