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Low FODMAP Snacks: 3 Easy Options

Video Transcript:

Hi everyone. Welcome back to our channel.

Navigating the world of snacking when you have digestive issues can be overwhelming and difficult. It's about finding the right balance between delicious and gut-friendly in order to prevent any unpleasant symptoms.

This is where low FODMAP snacks can be beneficial for those dealing with digestive issues.

In today's video, I'll explain what the low FODMAP diet is and provide you with suggestions on low FODMAP snack options that you can turn to when you're having those snack cravings.

Hi, I'm Katie Bailey. I'm a gut health dietician at Oswald Digestive Clinic, where we help individuals improve and resolve their bothersome gut issues.

If you're interested in learning more about gut health, I'll link our free guide 5 Ways to Improve Your Gut Health HERE. All right, let's get started on today's topic.

So before we jump into the snack options, it's important to understand what the low FODMAP diet is.

What is the Low FODMAP Diet?

So the FODMAP Diet is designed to help individuals with IBS Irritable Bowel syndrome or with any digestive issues manage their symptoms.

It's an acronym that stands for fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols.

And these are types of carbohydrates that some individuals have a hard time digesting, which can lead to symptoms like gas, bloating, abdominal pain, and diarrhea.

The goal is to reduce high FODMAP foods by replacing them with low FODMAP foods in order to provide symptom relief. Ideally, once your symptoms are resolved, you can start reintroducing these foods one at a time to identify your specific trigger foods so that you could adjust your diet appropriately.

Now, it's important to remember that no two people are alike, and this diet may need to be tweaked to meet your individual needs when first starting out.

This can be very overwhelming. Therefore, if you are considering trying the low FODMAP diet, I would recommend that you work with a healthcare professional that can help you implement the diet and the reintroduction phase correctly.

If this is something that you are interested in, we'd be happy to help you get started, and you can click here to be taken to our website page to schedule an appointment.

Okay, so now that we know what the low FODMAP diet is, let's jump into the different options that we have for snacks.

Low FODMAP Snacks / Snacks for IBS: Option 1

Snack Option one that I'm going to show you is a coconut yogurt with blueberries and walnuts.

For this recipe, all you'll need is six ounces of a coconut yogurt, a half a cup of blueberries, and one ounce of walnuts.

And all you're going to do is top the yogurt with your toppings and enjoy.

You can also use a different type of nut that's low fodmap, pistachios or pecans, or a different low FODMAP fruit like strawberries or kiwi snack.

Low FODMAP Snacks / Snacks for IBS: Option 2

Option two is a homemade trail mix.

For this snack option, you're going to need one ounce of nuts. I have pecans here, a tablespoon of dark chocolate chips, a tablespoon of pumpkin seeds, and a tablespoon of sunflower seeds.

And all you're going to do is mix them together in a bowl.

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And there you have your own homemade trail mix.

Now, just be mindful. You can add other things to it that are a low fodmap, but just be mindful that dried fruit tend to be very high in FODMAPs, so you want to avoid those and stick to the low FODMAP options and snack.

Low FODMAP Snacks / Snacks for IBS: Option 3

Option 3 is almond butter rice cakes with strawberries. For this snack option, you are going to need two rice cakes, sliced strawberries.

I have two here, a tablespoon of almond butter and a half a tablespoon of hemp seeds.

And all you're going to do is take your almond butter and top your rice cake with it.

Just Add some sliced strawberries.

And then I just like to sprinkle mine with some hemp seeds.

There you go. All right.

IBS Food

So your three low FODMAP snack options are coconut yogurt with blueberries and walnuts, homemade trail mix.

Here I have pecans, sunflower seeds, pumpkin seeds, and dark chocolate chips and rice cakes, chopped with almond butter, strawberries and hemp seeds.

Good Snacks for IBS - More Ideas

Some other snack options that you can choose would be just a handful of nuts.

Just make sure that they are low FODMAP nuts like walnuts, pecans, or pistachios.

You can do a piece of fruit, oranges, grapes, or strawberries.

Those are all low FODMAP fruits.

You can do carrot sticks or bell peppers with a low FODMAP dressing, hard boiled eggs or gluten-free crackers with cheddar cheese.

And lastly, I just want to leave you with some tips on how to incorporate some low FODMAP snacks into your diet.

The first thing you do is you want to plan ahead and you want to make sure you have a variety of snack options with you at all times.

So whether you're at home, at work or on the go, you want to have these options available. So you always have something you can turn to.

IBS Help - Wrap-up

This can include whole foods, like those low FODMAP fruits and vegetables.

We talked about recipes like the ones I showed you today, or prepackaged low FODMAP foods.

How you'll know that their low FODMAP is, they'll usually have the Monash University certification label saying that it is low fodmap, and then also be mindful of portion sizes, because even if something is low fodmap, if you have a large amount of that, it can still cause symptoms.

So to wrap up our topic for today, incorporating low FODMAP snacks into your diet can be a game changer.

When you have digestive issues, it will not only be gentle on your digestive system, but it will reduce the potential for discomfort. I wanted to make sure to mention that the low FODMAP diet is not intended for long-term use.

It's a short-term intervention that can help you identify food triggers to help ease your symptoms.

The diet is typically followed for about six to eight weeks, and at that point, the high FODMAP foods are then reintroduced slowly to identify your tolerance of that particular food.

It's important to remember that we are all unique and that there may be other factors that are leading to your digestive symptoms, things like stress and lack of sleep and other medical conditions.

So I would highly recommend that you would work with a healthcare professional that can help you through the diet, but also identify any other possible causes of your digestive symptoms.

I also encourage you to try the low FODMAP snacks we talked about today and let us know what you think. Alright, so that's it for today's topic.

If you like this video, please hit the like button and subscribe for more nutrition videos.

If you're interested in working with our clinic, you can click here to schedule an appointment.

We do take insurance and you can find more information about that on our website.

All right, thanks for watching. I'll see you next time. Bye.

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If you'd like to explore any of this information further or obtain an individualized nutrition plan, you can schedule an initial appointment at our clinic.  We also take insurance and some of our clients get full coverage, which is great.

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