26 healthy low FODMAP snacks
I get a lot of questions from people about low FODMAP snacks and because it is always nice to have some quick and healthy low FODMAP snacks handy when you are on the low FODMAP diet, I thought it would be nice to share a list with you with healthy FODMAP snacks.
I have added the calories to the snacks because some people find it handy to know that. To calculate the calories, I used the app MyFitnessPal.
I usually go for 2 to 3 snacks per day depending on how hungry I feel. 1 or 2 snacks that are below 100 calories and another one that is usually between 150 and 200 calories.
- A banana (make sure the banana is unripe and max. 100 g, more is high in FODMAPs) – 100 calories
- Two mandarines – 50 calories
- 150 g grapes – 110 calories*
- Two kiwifruits – 90 calories
- An orange – 70 calories
- 150 g strawberries – 50 calories*
*Note: Strawberries have been retested and they are low FODMAP up to 65 gram per serving. Grapes have been retested and are now low FODMAP up to 30 gram per serving. Make sure you test how you react to those fruits before you eat them in larger quantities.
Next to that eating too much fruit at once can trigger IBS complaints. Therefore the advice is to eat a maximum of 150 gram of fruit per serving. The servings that I have shared here are an appropriate serving size.
- 100 g cucumber – 10 calories
- 100 g cherry tomatoes – 10 calories*
- 75 g green bell pepper – 20 calories
- 100 g carrot – 30 calories
*Note: tomatoes have been retested and cherry tomatoes are only low FODMAP up to 45 gram per serving. I advise to stick to this amount in the elimination phase, afterwards you can test if you tolerate a bit more.
I love to combine two kinds of veggies with a low FODMAP dip, such as:
- 1 tbsp peanut butter – 100 calories
- 1/4th portion low FODMAP baba ganoush – 70 calories
- 1/6th portion paprika dip – 50 calories
- 2 tbsp (40 gram) low FODMAP hummus – 30 calories
- 1/8th portion low FODMAP avocado dip – 40 calories
- A boiled egg with a slice of smoked ham – 95 calories
- Two gherkins/ pickles (make sure all ingredients are low FODMAP) with a slice of ham – 40 calories
- A rice cake with lactose-free cream cheese and cucumber – 50 calories
- A rice cake with ham/chicken slices – 50 calories
- 150 ml lactose-free yoghurt (75 calories) with some fruit low FODMAP fruit
- 10 almonds – 70 calories
- 10 pecan halves – 140 calories
- 10 macadamia nuts – 140 calories
- 10 walnuts – 185 calories
I created this list with products from the Dutch supermarkets. I am not sure if all brands are available in other countries too and if they have the same ingredients, so it is important to check the ingredient list when you buy them in another country.
- A rice cake with peanut butter (15 g) – 140 calories
- A rice cake with low sugar strawberry jam (15 g)(make sure all ingredients are low FODMAP) – 60 calories
- Dark chocolate (15 g) – 80 calories
- Two rice cakes with dark chocolate – 165 calories
- A TREK bar (cocoa oat, banana bread or cocoa coconut are low FODMAP) – 227 calories
- A package of Nairn’s cookies (oats syrup and oats ginger are low FODMAP) – 180 calories
- A FODY dark chocolate, nuts & sea salt bar – 210 calories
There you have it, 26 healthy low FODMAP snacks! I hope you will never be stuck looking for a tasty and healthy low FODMAP snack again.
What are your favourite low FODMAP snacks?
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