So, a doctor told you that you have some condition called IBS, and now you have to start this thing called the “low-FODMAP diet.” What am I supposed to eat now? you wonder. And what the heck is a FODMAP anyways?!
If you’re anything like me, reviewing the long list of things you couldn’t eat on the low-FODMAP diet felt like taking a sucker punch to the gut. In eating disorder recovery, restriction just isn’t my thing — but neither is constipation, diarrhea or bloating. After spending my winter vacation in-and-out of doctors’ offices (and even the ER), I was willing to try anything once if it meant putting an end to my oppressive stomach cramps and swollen belly.
Unfortunately, looking at the list of high-FODMAP foods, it seemed like there were way more things I couldn’t eat than things I could. At the time, as a busy college gal on the go, I remember feeling overwhelmed by the long list of foods that might lead to symptoms. Instead of taking a deep breath and educating myself, I quickly turned to unhealthy coping strategies, such as skipping meals when I couldn’t recognize “safe” foods.
Having packaged snacks on hand always helped me avoid meal-skipping in the past during my eating disorder recovery — but now that I was eating low-FODMAP, “packaged” and “safe” sounded like antonyms. I learned the hard way, but you don’t have to: as long as you know what you’re looking for, packaged snacks can be your best friend while eating low-FODMAP!
Months later, as a low-FODMAP veteran, I rely on packaged snacks to tide me over in a variety of sticky situations, including busy days and social occasions when I’m not sure what I’ll be served. But you shouldn’t have to miss out on that convenience just because you’re new to this whole “FODMAP” thing!
Here, I’ll share with you a cheat sheet of my favorite low-FODMAP packaged snacks — a.k.a. the guidance I wish I had when I was first starting out. Say goodbye to skipped meals and voluntary starvation. Now, eating low-FODMAP on the go can be as simple as clicking “Add to Cart!” You’re welcome 😉
Low FODMAP Packaged Snacks
- Bob’s Red Mill Gluten-Free Oatmeal Cups, Maple & Brown Sugar. These oatmeal cups are packed full of chia seeds and flax, adding fiber and bulk to your diet….yet they taste just like those Quaker oat packets you used to eat as a kid!
- 88 Acres Seed Bars, Cinnamon & Oats. Other flavors are low-FODMAP, too — just avoid the Apples & Ginger — but I love Cinnamon & Oats because it reminds me of an oatmeal cookie.
- Bobo’s Oat Bars, Chocolate Chip or Original. Bobo’s Oat Bars are pricey, yet I could always find them at my campus convenience store, making them a convenient snack for days spent on your toes.
- Glutino Lemon Wafer Cookies. I bought these once, and devoured the entire box in two days. You’re welcome for the tip.
- Element Dark Chocolate Rice Cakes. Whenever you’re craving something sweet, chocolate-dipped rice cakes make a delicious low-FODMAP alternative to your favorite candy bar.
- Trader Joe’s Fudgy Chocolate Quinoa Loaf. This delicious gluten-free find from Trader Joe’s is fudgy and low-FODMAP (hold the icing, which contains powdered milk).
- Dang Coconut Chips, Original. Crispy pieces of coconut make the perfect crunchy treat for satisfying a sweet tooth.
- GoMacro Bars, Peanut Butter or Sunflower Butter + Chocolate. Ever since I (humble-brag) worked with GoMacro on my former blog, I’ve loved their products. You can imagine how excited I was, then, to discover these two flavors are low-FODMAP!
- Del Monte Mixed Fruit Refreshers, Oranges and Grapefruit in Pomegranate. Despite their name, these fruit cups contain zero pomegranate (except in the “natural flavors”) and are naturally low-FODMAP.
- Lays Potato Chips, Original Flavor. Because sometimes, you just need that greasy, salty, finger-licking childhood favorite.
- Nature’s Valley Crunchy Bars, Peanut Butter. When I first started out on the low-FODMAP diet, my dietitian recommended these. I swear to god, they were all I ate for a month.
- Angie’s Boom Chicka Pop, Sea Salt or Light Kettle Corn. Fun fact: popcorn is high in fiber, making it the perfect snack for those of us with IBS-C!
- Plain tortilla chips with FODY Foods Salsa, Mild or Medium. FODY Foods’ products are designed specially for the low-FODMAP diet, so you can enjoy delicious salsa without the looming threat of onion or garlic.
- Justin’s Peanut Butter or Almond Butter Squeeze Packs, Original or Vanilla. Justin’s nut butter makes the perfect on-the-go treat for packing in the protein.
- Mini Babybel, Original. Let’s face it: everyone loves the taste of Babybel, whether they’re willing to admit it or not.
- Biena Chickpea Snacks, Sea Salt. Roasted chickpeas are salty, crispy, crunchy — and perfect for the munchies.
- Blue Diamond Almond Nut Thins, Hint of Sea Salt. Enjoy these crackers plain, or with a delicious low-FODMAP dip, such as nut butter or homemade (garlic- and onion-less) hummus.
- Green Valley Lactose-Free Yogurt This yogurt comes in multiple flavors and styles — but the vanilla Greek yogurt is my personal favorite.
- Lifeway Low-Fat Kefir, Strawberry, Strawberry Banana, Raspberry, Blueberry or Plain. Kefir is easier to drink than it is to pronounce! This slightly sweet, fizzy milk drink is overflowing with probiotics for your gut health.
- Califia Farms XX Espresso. If you need an afternoon pick-me-up, this double-espresso drink with almond milk does the trick after just a few sips.
- Spindrift Seltzer. Need something fizzy? Instead of turning to soda with high-FODMAP corn syrup, try Spindrift, sweetened with natural juices.
- Altoids, Original. You heard me: the Original Altoids are low-FODMAP! Just avoid the miniature or sugar-free varieties, which contain artificial sweeteners that might exacerbate IBS.
- Glee Gum, Peppermint or Spearmint. Same goes for Glee Gum, which is sweetened with natural cane sugar instead of polyols: avoid the sugar-free varieties, and you’ll be fine!
- Natural Vitality Natural Calm Drink. Fizzy, sweet and loaded with magnesium, Natural Calm will pack an anti-stress punch — without the punch in the gut.