Clean Low FODMAP Snacks

When suggesting snack options I often recommend combining macronutrients to help promote more satiety or fullness. Often time snacks foods high in sugar or processed carbohydrates leave us wanting more which can lead to overconsumption or food craving. Combine any two of the following foods for a satisfying snack.

1. Apples + almond or peanut butter ( Justin’s has a portable squeeze)

2. Dried fruit without added sugar (apple, apricots, raisins, blueberries, etc)+ low FODMAP nuts

3. Freeze dried fruit + low FODMAP nuts

4. Prosciutto + melon

5. Plantain chips + FODY salsa

6. Banana and almond or toasted unsweetened coconut flakes.

7. Frozen grapes, pineapple tidbits, or sliced bananas

Veggie Snacks

1. Carrots+ peanut or almond butter

2. Celery + peanut or almond butter

3. Jicama

4. Pickled cucumber salad- add ~1/4 cup rice wine vinegar and toss it with cucumber slices. Season with toasted sesame seeds and sesame oil.

5. Roasted seaweed

6. Kale chips - 2 cups kale leaves coated with 1 tbsp olive oil and 2 tbsp nutritional yeast, baked at 325 degrees for 15 minutes or store bought (most of these have cashews which are high FODMAP)

Healthy Fats

1. Black or green olives

2. Ants on a log- celery + almond or peanut butter + raisins if desired.

3. DIY trail mix-combine any of the following cacao nibs, shredded unsweetened coconut, nuts, seeds, raisins, freeze dried fruit

4. Nuts of any kind (10 almonds, 6-12 macadamia, 15-30 whole peanuts, 5- 10 pecans, 5-10 walnuts)

5. Unsweetened coconut flakes

Protein Rich Snacks

1. Hardboiled egg + crumbled bacon 

2. Hardboiled egg + FODY salsa

3. Kefir (< 20 g sugar per serving). Avoid lactose and inulin.

4. Jerky (sugar-free or low-sugar)

5. Edamame

6. Deviled eggs

7. Mixed nuts + low sodium deli meat (Colombus low sodium)

8. Baby bell peppers stuffed with tuna salad

9. Celery stuffed with tuna salad (other veggies work too)

10. Dip cucumber, pepper, or zucchini in a protein salad(egg, tuna, salmon, or chicken salad)

11. Dill pickles

12. Sunflower seeds

13. Smoked salmon +  kite hill cream cheese + cucumber slices

14. Roasted chickpeas- roast ¾ cup drained chickpeas + 1 tbsp olive oil+ salt+ cayenne+ cumin @425 degrees for 45 minutes.

15. Roll-Ups

    1. Roll up alow FODMAP dip, spread, or 1/8 avocado and a protein into a lettuce leaf. For example, spread Kite Hill cream cheese on a piece of smoked turkey and roll it up in a lettuce leaf.

    2. Roll up a protein salad made such as egg salad, chicken salad, tuna salad, or salmon salad in a lettuce leaf.