Snacks are serious business, with 94 percent of Americans saying they snack at least once a day according to research firm Mintel. And being on a low FODMAP diet can make the need for snacks even greater, since the restrictions may mean you’re eating lighter meals than normal and craving some extra mid-day nourishment.
We Take Our Snacks Seriously
Why do we take our snacks seriously? Because if you plan your snacks, you will have what you need when hunger strikes. If you don’t take the time to set yourself up for success, you might find yourself lured in by the high FODMAP foods in the vending machines or at the checkout or convenience store.
Our Favorite Portable Snacks
Whether you’re traveling, at the gym, or just simply on the go, here are some of our favorite portable low FODMAP snacks:
Bring It With You
We have found that stocking your pantry and fridge with a variety of ingredients that can be mixed and matched easily to make nutritious, easy to grab snacks will help ensure you do not go hungry and that you will less likely grab something that is not good for you.
If you make sure you have the right storage containers it makes it a no-brainer! I pre-fill containers at the beginning of the week and store them in my fridge or pantry to easily grab and add to my lunch bag. If you have kids check out the Kraft paper ones below – for dry goods like trail mix and nuts these are super convenient for making a week’s worth at a time and you can label them or decorate them!
The glass screw top jars are perfect for portioning yogurt and fruit cups. And one of our all-time favorites is the metal tiffin – which keeps whatever you put in it fresh for days – as it’s airtight. Even tuna salad stays fresh!
- Nuts and fruit: 10 whole almonds or walnut halves + 2 mandarin oranges
- Easy trail mix: 2 tablespoons pumpkin seeds + ½ cup (120 ml/4 ounces) low FODMAP cereal like Gorilla Munch
- Lactose-free yogurt like 6 ounces of Green Valley Organics
- Low FODMAP bar (such as FODY Almond Coconut Bar or FODY Dark Chocolate & Sea Salt) Be sure to read our article with over 100 choices for snack bars!
- Half sandwich: 1 slice low FODMAP bread (such as Udi’s white) with 1 tablespoon peanut butter and ¼ unripe banana, sliced
- Fruit Cup: 1 cup (140 g) chopped pineapple, sprinkled with lime juice
- Cool quesadilla: 2 corn tortillas grilled with ¼ cup (about 1 ½ ounces) shredded cheddar cheese, sliced into triangles
Pick Up On The Run
Sometimes you have to rely on grabbing something while out. And this is where it’s easy to make the expedient but wrong choice! Most convenience stores now carry some fresh fruit – or you can always run into a grocery store and grab one of the below. Remember to rinse fruits that you don’t peel.
Dédé is a fan of grabbing hardboiled eggs. They are usually easy to find, and once you get over thinking about how its a little weird to buy pre-peeled hardboiled eggs, they make a satisfying high protein snack. And you will remember to make your own next time.
If you always keep reusable forks/spoon/knife in your bag or car you should never have an excuse to stay on track.
- 1 medium navel orange – so easy to peel and gives you a sweet boost!
- 2 kiwifruit – here is a great video showing you how to quickly and easily peel a kiwi with a spoon! Even a plastic spoon will do!
- ½ cup (90 g) cubed cantaloupe – you can often find cubed melon at your local grocery or even at the airport- just remember portion control!
- 1 cup (150 g) red grapes – we love grapes- and often use them cooking- again you can find grapes at the grocery store – just wash and portion out and pop those sweeties in your mouth for a pick-me-up.
- 10 raspberries – I prefer local organic raspberries during their season. So when those are available it’s a real treat to savor their unique flavor and feel on the tongue.
- 1 string cheese stick (1 ounce/30 g) – almost always available at convenience stores and grocers. Super easy to throw in your bag for later too.
- Chunk light tuna, packed in water pouch + 16 low FODMAPs rice crackers (like Ka Me original flavor) – when you need a protein boost this is one of my favorite snack hacks on the run. Add an orange for a sweet ending and you have a great mid-day infusion of good food.
- Sea Salt Popchips – simple, pure and crunchy! Addictive – so pace yourself!
- Popcorn – 3 cups (about 50 g) popped – you can usually find bags of popcorn without added ingredients in most markets.
- PB + B: 1 squeeze pouch of peanut butter (30 to 32 g, such as Crazy Richard’s or Justin’s; read the labels and only use the those that contain low FODMAP peanuts and possibly salt) + 1 medium unripe banana – you can dip the banana or spread it on a long slice. Super yummy!
Check out our Favorite Food Storage Containers!
More Snack Ideas
For more ideas to help you stick to your diet, read our 6 Fabulous Crunchy Low FODMAP Snacks,8 Easy-to-Find Snacks You Have To Try, article on Snacks for Camping and Top 10 Strategies for Eating Out On The Low FODMAP Diet.