IBS is a common digestive condition that includes symptoms such as abdominal pain, bloating, gas, distension, and altered bowel movements (such as diarrhea and constipation). People with IBS are more sensitive to FODMAPs.
FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are carbohydrates that are incompletely digested and absorbed in the intestines.
When FODMAPs enter the small intestine, they pull water into the bowel.
In the large intestine, they are then fermented by gut bacteria, which can cause gas.
People with IBS often have a more sensitive gut than others.
This is known as visceral hypersensitivity. When the gut is stretched by the excess gas or water caused by FODMAPs, it causes pain and discomfort.
FODMAPs are found in many commonly eaten foods and beverages, such as fruits, vegetables, grains, legumes, nuts, and sweets.
Some people with IBS choose to follow a low-FODMAP diet to manage their symptoms.
Once your symptoms are resolved, systematically add high-FODMAP foods back into your diet and log which foods are causing symptoms.
If you’re on the low-FODMAP diet, you may wonder what to eat, especially at snack time.
Luckily, there are many delicious, nutritious snacks for IBS that you can add to your diet. Here are 14 of our favorite low-FODMAP snacks for IBS.
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Snack #1: Banana and Peanut Butter
One unripe, firm bananas is a low-FODMAP serving of fruit.
However, as bananas ripen (and turn brown), their FODMAP content increases, so choose a slightly green banana without any brown spots.
To add more nutrition to your snack, add a protein source.
According to the Monash FODMAP app, peanut butter is low-FODMAP at a serving size of two tablespoons, making it a great addition to a banana for a satisfying snack.
Snack #2: Fruit Smoothie
While many fruits need to be avoided on the low-FODMAP diet, certain fruits are low-FODMAP at specific serving sizes.
Here’s a smoothie recipe that provides a refreshing dose of nutrients while remaining low-FODMAP.
Ingredients:
- ⅓ cup of frozen raspberries.
- ½ cup of frozen blueberries.
- 5 frozen strawberries.
- 1 tablespoon of chia seeds.
- ½ cup of lactose-free Greek yogurt.
- 1 cup of lactose-free milk or almond beverage.
Directions:
Place all ingredients in a high-powered blender and blend until smooth.
Snack #3: Low-FODMAP Crackers and Cheddar Cheese
Look for crackers that don’t contain wheat, barley, onion, garlic, or fructose.
Rice crackers are often a safe choice, but check the ingredient list to be sure.
Crackers on their own aren’t an especially filling snack.
Add two slices of cheddar cheese to boost the protein content and make the snack more satisfying.
Snack #4: No-Bake Energy Bites
No-bake energy bites are the perfect low-FODMAP snack that you can prepare ahead of time.
Ingredients:
- 1 cup old-fashioned oats.
- ⅓ cup maple syrup.
- ½ cup smooth peanut butter.
- ¼ cup chia seeds.
- ½ cup unsweetened shredded coconut.
- 1 teaspoon vanilla extract.
- Pinch of salt.
Directions:
- Combine the ingredients in a large mixing bowl and stir until well combined.
- Place the bowl in the fridge for 30 minutes to firm the mixture.
- Scoop out small portions of the mixture and roll it into balls.
- Place the energy bites on a plate lined with parchment paper.
- Store in the fridge to maintain shape and freshness.
Snack #5: Air-Popped Popcorn
Air-popped popcorn is a high-fiber, low-FODMAP snack for IBS.
Simply place the kernels in an air popper, pop, and spritz with olive oil.
Then, you can season it with low-FODMAP seasonings, such as:
- Chili powder, cumin, paprika, and cayenne pepper.
- Parmesan cheese and dried Italian herbs.
- Cinnamon and sugar.
- Everything bagel seasoning.
Snack #6: Turkey and Cheese Pinwheel Wrap
Turkey and cheese pinwheel wraps are another easy snack to prepare in advance.
Lay a gluten-free tortilla on a clean, flat surface and spread a thin layer of cream cheese over the entire tortilla.
Place turkey slices over the cream cheese and lay Swiss cheese slices on top of the turkey slices.
Tightly roll the tortilla into a long cylinder shape.
Place the rolled tortilla in the fridge for 15-30 minutes.
Once chilled, use a sharp knife to slice into individual pinwheels about one inch thick.
Snack #7: Lactose-Free Cottage Cheese with Canned Pineapple
Looking for a quick snack you can throw together in under five minutes?
Try combining lactose-free cottage cheese with one-third of a cup of canned pineapple.
One-third of a cup of pineapple is considered low-FODMAP according to the Monash FODMAP app.
Snack #8: Hard-Boiled Eggs and Gluten-Free Rice Crackers
Hard-boiled eggs can be cooked in advance and kept in the fridge until you’re ready to eat them.
They can be stored in the fridge for up to one week.
For a balanced snack, serve hard-boiled eggs with gluten-free rice crackers.
Be sure to check the ingredient list of the rice crackers to ensure they don’t contain high-FODMAP ingredients like onion or garlic.
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Snack #9: Carrot and Cucumber Sticks with Lactose-Free Tzatziki Dip
Tzatziki is a high-protein, low-FODMAP dip when made with lactose-free Greek yogurt and garlic-infused olive oil.
Ingredients:
- 1 cup of lactose-free Greek yogurt.
- Half a cucumber, finely grated with excess liquid squeezed out.
- 1 tablespoon of fresh dill, chopped.
- 1 tablespoon of fresh mint, chopped.
- 1 tablespoon of lemon juice.
- 2 tablespoons of garlic-infused olive oil.
- Salt and pepper to taste.
Directions:
- Finely grate the cucumber and squeeze out the excess liquid.
- Combine the ingredients in a mixing bowl and stir until well combined.
- Season with salt and pepper to taste.
- Place the tzatziki in the fridge for 30 minutes to allow the flavors to meld.
- Serve with chopped low-FODMAP vegetables like carrots or cucumbers.
Snack #10: Cheddar Cheese Quesadilla on a Corn Tortilla
A cheese quesadilla is a quick and simple recipe that you can put together in under 10 minutes.
Simply take two gluten-free tortillas and one to two cups of shredded cheddar cheese.
Sprinkle the cheddar cheese over one of the tortillas, then place the second tortilla on top.
Carefully transfer to a preheated, non-stick skillet and cook for two to three minutes per side or until the tortillas are golden brown and the cheese is melted.
Snack #11: Rice Cake with Avocado, Cream Cheese, and Smoked Salmon
For a creamy, nourishing snack, top a low-FODMAP rice cake with ⅛ of an avocado, one tablespoon of cream cheese, and two to three slices of smoked salmon.
Be sure to check the ingredient list of the rice cakes to ensure they don’t contain high-FODMAP ingredients like wheat, onion, or garlic.
Snack #12: Chia Pudding
Chia pudding is a fiber-packed snack you can assemble in advance, making it one of the best grab-and-go snacks for IBS.
Ingredients:
- 3 tablespoons of chia seeds.
- 1 cup of lactose-free milk or almond beverage.
- 1-2 tablespoons of maple syrup.
- 1 teaspoon of vanilla extract.
Directions:
- Combine the ingredients in a mixing bowl. Whisk thoroughly to ensure the chia seeds don’t clump together.
- Let the mixture sit for five minutes, stirring occasionally to prevent the chia seeds from settling at the bottom.
- Refrigerate overnight to allow the chia seeds to absorb the liquid, creating a pudding-like texture.
- Stir the mixture before serving to ensure it’s well-combined and smooth. If desired, portion into individual jars or containers for an easy, on-the-go snack.
Snack #13: Quick Oats with Blueberries
Quick oats and blueberries are a classic satiating combination due to their high fiber content.
Cook the quick oats according to the directions on the packet.
Top with blueberries, and enjoy immediately.
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Snack #14: Seaweed Snacks
Seaweed is a nutrient-rich snack that contains high levels of micronutrients, trace minerals, fiber, and antioxidants.
It’s often sold in portable packaging, making it convenient to carry and enjoy on the go.
Snacks to Avoid with IBS
When you have IBS, avoiding foods high in FODMAPS may ease your symptoms.
High-FODMAP foods to avoid include:
- Fruits: Apples, cherries, dried fruit, nectarines, mango, watermelon, plums, peaches, pears.
- Vegetables: Garlic, onion, mushrooms, sugar snap peas, green peas, asparagus, cauliflower.
- Grains: Products made with wheat, rye, or barley.
- Nuts: Pistachios, cashews.
- Protein Sources: Black beans, cannellini beans, pinto beans, kidney beans, split peas, some marinated or processed meats.
- Dairy and Alternatives: Cow’s milk, cow’s milk yogurt, soy milk.
- Sweets: High fructose corn syrup, honey, confectionery containing sugar alcohols.
What to Eat During an IBS Flare-Up
Low-FODMAP foods to eat during an IBS flare-up include:
- Fruits: Oranges, pineapple, green kiwi, cantaloupe, blueberries.
- Vegetables: Eggplant, green beans, green bell peppers, carrots, lettuce, zucchini, cucumber, potatoes.
- Grains: Oats, quinoa, rice, gluten-free bread, sourdough spelt bread.
- Nuts and Seeds: Walnuts, peanuts, pumpkin seeds.
- Protein Sources: Plain cooked meats/poultry/seafood, firm tofu, eggs, canned lentils (¼ cup), canned chickpeas (¼ cup).
- Dairy and Alternatives: Lactose-free milk and yogurt, hard cheeses like cheddar and mozzarella, almond beverage, feta cheese, Brie/Camembert cheese.
- Sweets: Maple syrup, table sugar, dark chocolate.
Tips for Prepping IBS-Friendly Snacks Ahead of Time
Prepping IBS-friendly snacks ahead of time can ensure you’re eating foods that are gentle on your digestive system and low in FODMAPs.
Spend time on your meal prep days to portion snacks into individual servings.
To reduce plastic waste, consider using reusable bags or containers to store your snacks.
Snacks you can prepare ahead of time include chia pudding, tzatziki dip and vegetables, hard-boiled eggs and crackers, no-bake energy bites, and turkey and Swiss cheese pinwheels.
Takeaway
Some people with IBS find their symptoms improve when they follow a low-FODMAP diet.
By planning and including low-FODMAP snacks for IBS, you can meet your nutrient needs while sticking to a low-FODMAP eating plan.
How a Dietitian Can Help
The low-FODMAP diet isn’t a long-term solution.
An important part of the low-FODMAP diet is reintroducing the eliminated foods so you can determine which foods have caused your symptoms.
An IBS dietitian can help you with the elimination and reintroduction phases of the low-FODMAP diet so you feel confident and supported in your IBS journey.
Find a dietitian that accepts insurance through Nourish.
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