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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