• Chelsea McCallum APD

Feeling Peckish? I’ve Got You Covered! – FODMAP Friendly Snack Ideas

Following a low FODMAP diet is not always an easy task. We have daily commitments, activities and overall, our lives can be quite busy. The good news for us is that are FODMAP friendly snacks on the market that are nutritious, filling and most importantly, taste great! What more could you want?


If you haven’t got a great amount of time on your hands and wanting convenient, on-the-go, easy to prepare snacks, you’ve come to the right place. Here are a few that I highly recommend you try.



1. Banana smoothie

You can’t go wrong with an easy to whip up smoothie. You simply add an unripe, firm banana, your choice of low FODMAP milk, some oats and if you have a sweet tooth, some maple syrup! Such a quick an easy, minimal ingredient snack option. (Full recipe can be found on the Monash University FODMAP Diet App).


2. Trail mix

Simply start with peanuts and add 10 walnuts or 15g of cranberries or pepitas (these all become high fructan, so you need to pick only one), then add 10 almonds and some shredded coconut. There you have it, a quick and easy on-the-go snack option. Nuts are an energy-dense, nutrient-rich snack, and also help us feel fuller for longer, so win-win!


3. Energy balls

These are super easy to whip up the night before a busy day as you only need a few ingredients. These include oats, cranberries, peanut butter, some maple syrup, quinoa and some dark chocolate chips! The easy part is – all of the ingredients are simply processed together and all you have to do is roll them into bite sized balls! (Full recipe can be found on the Monash University FODMAP Diet App).


4. Cheese & crackers

YES, you can still have your cheese and crackers! Gluten free crisp-breads made from rice/corn paired with some cheddar cheese makes a great on-the-go snack! Just be sure to read your labels with the crisp-breads. Look out for sneaky high FODMAP ingredients like inulin.


5. Low FODMAP snack bars

For my friends in Australia, let me introduce you to Fodbods. They are delicious gut-friendly snack bars made in Australia that are FODMAP friendly! They are also vegan, gluten and dairy free. They come in a range of flavours including choc mint, peanut choc chunk and lemon coconut, just to name a few.


Bottom line

Following a low FODMAP diet may be challenging at times, although there is absolutely no need to go hungry! I hope these snack ideas have inspired you and have allowed you to recognise that there are some quick and easy snacks that you can create/purchase, and that following this kind of diet doesn’t have to be difficult. It is essential that we nourish our bodies to keep our energy levels up, and productivity high, so ensuring that you have some low FODMAP snack ideas up your sleeve, will be of great benefit in the long run.


Reference List:

1. Fodbods-au. (2021). Fodbods – FODMAP Friendly Bars – Natural | Vegan | Gluten Free. https://www.fodbods.com/

2. Monashfodmap.com. (2021). Oat, Cranberry & Choc Chip Energy Balls. https://www.monashfodmap.com/recipe/oat-cranberry-choc-chip-energy-balls/.

3. Monash University. (2012). Monash University FODMAP Diet App.

4. M, L., & L, L. (2016). Nuts and Body Weight - An Overview. Journal Of Nutrition And Health Sciences, 3(1). https://doi.org/10.15744/2393-9060.3.104



A note on the author

Hey all, I’m Lori! I’m currently in my final year of studying Nutrition & Dietetics at Griffith University on the Gold Coast. You can follow my journey through my Instagram page @nourishwithlori, where you will find my recipes alongside some evidence-based nutrition education posts.

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