The abbreviation stands for fermentable, oligo-, di-, monosaccharides and polyols. And should you follow the low FODMAP diet, those are notorious carbs you will need to avoid.

Simply speaking, this diet is based on restricting fermentable carbs that are known to trigger some unpleasant digestive symptoms: stomachache, gas, or bloating. Consequently, restricting foods that are high in FODMAP from your ration can considerably improve your digestion and overall health.

If you are reading this article, you probably know what low FODMAP diet is, and, if you’re a follower, you might already know a thing or two about cooking tasty meals that don’t fall into the restricted food area; but what about treats and snack ideas? Because of the limitations, this diet is usually viewed as quite challenging – and it’s proves to be true for many people.

However, it doesn’t mean that your nutrition has no other chance but to become a restrictive tasteless torture. We have prepared a list of a low FODMAP snacks that will definitely bring some flavor into your diet plan! After all, the key to all diets is to find balance between healthy and tasty – and our snacks are definitely a combination of both.

FODMAP Diet Snacks

Cottage Cheese

Cottage Cheese

Cottage cheese works as a wonderful base for any snack of your choice – may it be sweet or savory. Also, it is full of calcium, protein, and vitamin B. Serve it with some blueberries, strawberries, or banana pieces to create a sweet dish, or add a little bit of celery, olives, and avocado oil for a salty alternative.

Remember: FODMAP diet is a restrictive diet, and that means you need to stay away from many common ingredients you are accustomed to use in your everyday cooking. While you can still enjoy some ‘risky’ products in moderation, other need to be completely removed from your menu. Before deciding which ingredients you want to add to your meal, make sure to check whether your diet plan allows using these products and, if it does, how much you can use.

Peanut Butter

Peanut Butter

Out of all FODMAP-friendly snacks, peanut butter is definitely one of the tastiest – even amongst those who don’t follow any diet at all. However, the benefits of this well-known treat do not end on its taste – this smooth, silky goodness is also full of magnesium (52 mg per 2 tbsp.) and healthy fats. Add 1 tbsp. of peanut butter on top of a rice cake and sprinkle it with some coconut chunks or blueberries for the taste.

Citrus Fruits

Citrus Fruits

Although many previously innocent fruits become forbidden fruits on FODMAP diet (mainly because they are high in fructose), there are still a lot of great options for you to enjoy.

Most of citrus fruits are in the safe list for the diet. You are free to enjoy oranges, mandarins, and clementines – not only they are tasty, but all of them also contain a lot of vitamin C and antioxidants essential for your health. Enjoy your fruits by themselves, or peel them and sprinkle the pieces with a little bit of melted dark chocolate.

Red Bell Pepper

Red Bell Pepper

A regular bell pepper can serve as a great addition to your salads or stir-fries. To make yourself an easy nutritious snack, cut the pepper into strips and dip them in soft cheese or low FODMAP hummus.

Lactose Free Yoghurt

Lactose Free Yoghurt

This one is a bit tricky. Regular yoghurt, as well as many other kinds of dairy food, is in a black list for a low FODMAP diet – which means you need to be extra careful when choosing what dairy to use in your snacks.

Although lactose-free yoghurt contains a lot of healthy calcium, the trick is to find the one that doesn’t have any forbidden ingredients that sometimes are hiding in prebiotic foods. Check your dairy for presence of inulin, high fructose corn syrup, honey, fructose, agave, or bits of high FODMAP fruits – those are items you need to avoid.

For a vegan option, try coconut yoghurt and mix it with the low FODMAP fruit or berries of your choice.

Pumpkin Seeds

Pumpkin Seeds

To boost your body with magnesium, mix some pumpkin seeds with a tablespoon of dried cranberries – a perfect easy-to-make trail mix for any occasion.

Nutritional Yeast

Nutritional Yeast

Nutritional Yeast is a great source of vitamin B12 for vegans and vegetarians. It is commonly known for its nutty and savory taste – this is why it can work as cheese flavoring for many plant-based meals. Although most of firm cheeses are not forbidden on FODMAP diet, you can widen your food horizons with nutritional yeast – sprinkle it on your popcorn or peanuts to add a lot of flavor to your savory snack.

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Written by Verv Experts
We are an integral part of the Verv team, the articles we create are the result of a collaborative effort. We are happy to share our experience and discoveries...
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