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.