What makes up an IBS-friendly snack?

Check out our FODMAP-friendly snack ideas, to help keep your IBS symptoms at bay when you’re on the go.

To start, aim for a mix of some type of protein, fiber, and healthy fat & remember to avoid these high FODMAP foods:

• Dairy & lactose
• Beans & legumes
• WheatHigh fructose corn syrup
• Artificial sweeteners & sugar alcohols

Nuts and seeds -

• Brazil nuts
• Macadamias
• Pecans
• Walnuts
• Sunflower seeds
• Pumpkin seeds
• Hemp seeds
• Nut butter, like peanut butter or almond butter (keep to 1 tbsp)
• Seed butter, like sunflower or pumpkin seed butter

Veggies -

• Baby carrots
• Cucumber
• Bell peppers (keep to ⅓ cup)
• Jicama (keep to ½ cup)
• Radishes

Protein & energy bars

• ‍GoMacro Bars (Peanut Butter Chocolate Chip, Sunflower Butter & Chocolate, Dark Chocolate & Almonds, Granola & Coconut)
• BelliWelli (any flavor)
• Nature Valley Crunchy Granola Bars (Peanut Butter and Cinnamon)
• Bobo’s GF Oat Bars (Lemon Poppyseed, Peanut Butter Chip) 
• FODY Snack Bars (any flavor)

Protein:

• Hard-boiled eggs (Vital Farms Pasture Raised for on-the-go)
• Tuna packets (Starkist Tuna Creations Lemon Pepper)

Fruit - Aim for servings between 1/4 - 1/2 cup 

• Blueberries
• Cantaloupe
• Clementines
• Dragon fruit
• Kiwi
• Honeydew
• Oranges
• Papaya
• Pineapple
• Raspberries

^{*A few grapes or strawberries is ok—limit larger servings due to high 
fructose content}

Dairy-free yogurt - Avoid flavors like peach, cherry, blackberry, and mango

• Silk Vanilla or Strawberry 
Almond Milk
• Kite Hill Vanilla, Blueberry, 
or Plain Almond Milk
• So Delicious Coconut milk, unsweetened_‍

DIY mix & match snacks -

• A clementine with a handful of walnuts
• Popcorn & a handful of pumpkin seeds
• Dairy-free yogurt and fruit (like blueberries, pineapple, or sliced kiwi)
• Baby carrots with peanut butter
• Hard-boiled eggs with sliced cucumbers
• Tuna packet on rice crackers w/ sliced bell peppers