You've got plenty of low FODMAP overnight oats in your fridge for breakfast, a week's worth of low FODMAP lunches prepped ready to take to work and loads of low FODMAP dinners your family will love. You're on top of it! Then you remember you forgot low FODMAP snacks! Snacking is important to keep your metabolism going and give your brain a boost. So to keep you and your tummy happy, here's a list of low FODMAP snacks, nuts and drinks.
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The Happy Healthy Motivated Low FODMAP Foods Series
This is part 4 of the Happy Healthy Motivated low FODMAP foods series. Check out these other posts if you're following a low FODMAP diet:
- Part 1 - Low FODMAP Foods: Fruits and Veggies
- Part 2 - Low FODMAP Foods: Cereals, Flours, Grains and Seeds
- Part 3 - Low FODMAP Foods: Proteins, Dairy & Dairy Alternatives
- Part 4 - Low FODMAP Foods: Snacks, Nuts & Drinks
- Part 5 - Low FODMAP Foods: Sauces, Dips + Spreads
The ultimate low FODMAP snacks, nuts and drinks list
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Low FODMAP snacks
If you're handy in the kitchen, you can make your own healthy low FODMAP snacks at home. I love these 85-calorie pumpkin brownies, s'mores marshmallow mug cake and chewy chocolate chunk oatmeal cookies. But if you want to keep things simple and stick to stuff you can grab from the store, here's a great choice of sweet, salty, soft and crunchy low FODMAP snacks.
- Corn chips (1.7oz / 50g)
- Crackers (5 small)
- Crispbreads (2)
- Dark chocolate (1oz / 30g)
- Dried banana chips (10)
- Equal sweetener (2 sachets)
- Golden syrup (½ tablespoon)
- Jaggery (½ tablespoon)
- Jello/jelly (1 cup)
- Maple syrup (1 tablespoon)
- Milk chocolate (0.5oz / 15g)
- Potato chips/crisps (1oz / 30g)
- Pretzels (½ cup)
- Popcorn (7 cups)
- Rice cakes (2)
- Rice crackers (20)
- Rice malt syrup (1 tablespoon)
- Shortbread (1)
- Splenda sweetener (2 sachets)
- Stevia sweetener (2 sachets)
- Sugar (1 tablespoon)
- Treacle (½ tablespoon)
- White chocolate (0.5oz / 15g)
Low FODMAP nuts
One of the biggest IBS triggers when it comes to nuts is the fat content. Eat too many nuts and you'll end up consuming way too much fat and suffering badly for it. Stick to eating no more nuts than the numbers below and you'll snack happy without any IBS symptoms.
- Almonds (10)
- Brazil nuts (10)
- Chestnuts (20 boiled / 10 roasted)
- Hazelnuts (10)
- Macadamia nuts (20)
- Peanuts (32)
- Pecans (10)
- Pine nuts (1 tablespoon)
- Walnuts (10)
Low FODMAP drinks
I try and keep things impartial on Happy Healthy Motivated and only use science-backed info. But I also want to throw my personal experiences in there, just in case it helps even one person.
When I've got intense stomach cramps and none of my usual healing methods work, I have a few glasses of white wine. I don't know whether it's because it relaxes me (stress is a major cause of IBS flare-ups) or whether there's something in the wine that helps my digestive system. But it works every time and I consume way more than the recommended 1 glass. Give it a try when you've got a flare-up and see what happens.
- Beer (1 can / 12.6oz / 375ml)
- Black tea (1 cup)
- Chai tea (1 cup)
- Coconut water (½ cup)
- Cranberry juice (1 cup)
- Dandelion tea (1 cup)
- Espresso (2 shots)
- Fresh orange juice (½ cup)
- Gin (1oz / 30ml)
- Green tea (1 cup)
- Hot chocolate (1 tablespoon)
- Peppermint tea (1 cup)
- Red wine (5oz / 150ml)
- Tomato juice (1 cup)
- Vodka (1oz / 30ml)
- Whiskey (1oz / 30ml)
- White wine (5oz / 150ml)
I've got to let you know that I didn't put this list of low FODMAP snacks, nuts and drinks together myself. I compiled it from DietVsDisease - a site which bases their list on the Monash University low FODMAP diet app. I also need to remind you that I'm not a dietitian, nutritionist, doctor or any kind of medical professional. I'm just one IBS sufferer trying to help out other IBS sufferers with low FODMAP food lists.
We're all different and we all react differently to different foods. So please just take my low FODMAP food list as a guide and not gospel. No one knows what's better for you than you. So if you know you can't stomach certain foods, please don't have them just because they're on my low FODMAP foods list.
Low FODMAP sodas, i.e. Cokes, Pepsi, etc?