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The Regular Girl’s guide to FODMAP-friendly snacks

Can’t get through the afternoon without a snack? Us either. But choosing a tasty snack that won’t cause uncomfortable gas, bloating or worse can be a challenge when you’re following a low-FODMAP diet. Most breads and cookies are off the list, as are many fruits. And let’s not even think about those offerings in the break room vending machine!

These FODMAP-friendly snacks, however, will satisfy your appetite while being kind to your tummy.

Banana with peanut butter: Slather natural (no added sugar) peanut butter onto a firm banana for a tummy-pleasing and filling treat. Be sure to choose a banana that isn’t too ripe. Overripe bananas may cause uncomfortable constipation and bloat, especially for those who suffer from Irritable Bowel Syndrome (IBS).

Lactose-free yogurt: Be sure to choose a plain variety that isn’t loaded with sugar. Choose a Greek variety to add more protein into your diet. Boost the fiber content by adding a packet of Regular Girl. It mixes invisibly and delivers five grams of tummy-pleasing soluble fiber plus helpful probiotics.

Lightly salted peanuts. This crunchy snack is a terrific source of protein and fiber. Peanuts also contain important vitamins and minerals such as biotin, niacin and folate. Just be sure you don’t overindulge.  A 1/4-cup contains more than 160 calories.

Sushi: It’s getting easier to find good sushi, with many supermarkets offering quality grab-and-go containers of this Asian delight. Sushi rolls are generally a good FODMAP-friendly choice, as long as you take it easy on the avocado.

Sweet potato chips: If you’re craving a crunchy snack, pick up some sweet potato chips or make a batch using this recipe

Looking for more recipes?
Try this veggie frittata.  It’s easy to make and gentle on your belly because it contains only low-FODMAP vegetables.

Meet the Experts

  • Regular Girl

    Regular Girl is a complete care system that’s uniquely formulated for women. Our products work with your body to support everything from regularity and gut health to overall balance and nutrition.


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