When suggesting snack options I often recommend combining macronutrients (carbohydrates, protein, and fat) to help promote satiety or the feeling of fullness. Snacks foods can be high in sugar or processed carbohydrates which leave us wanting more and this can lead to overconsumption. Here are some examples of satisfying low FODMAP snacks.
1 small unripe or 1/3 ripe banana + 1 tbsp. almond or peanut butter ( Justin’s has a portable squeeze)
1 tablespoon raisins or craisins plus 10 almonds or 30 peanuts
3/4 cup frozen grapes, pineapple tidbits
Carrots + 1 tbsp. peanut butter or almond butter
1/4 celery stalk + 1 tbsp. peanut or almond butter
Pickled cucumber salad- add ~1/4 cup rice wine vinegar and toss it with 1/2 cup cucumber slices. Season with toasted sesame seeds and sesame oil.
Roasted seaweed- plain or sea salt
Kale chips - 2 cups kale leaves coated with 1 tbsp olive oil and 2 tbsp nutritional yeast, baked at 325 degrees for 15 minutes
10 Black or green olives
Ants on a log- 1/4 stalk celery + 1 tbsp. almond or peanut butter + a few raisins if desired.
Nuts (10 almonds, 6-12 macadamia, 15-30 whole peanuts, 5- 10 pecans, 5-10 walnuts)
2 tablespoons of pumpkin or sunflower seeds and 1 tablespoon of raisins or craisins
Hardboiled egg + crumbled bacon
Hardboiled egg + FODY salsa
Lactose free kefir. Avoid those containing lactose and inulin.
Edamame (up to 1/2 cup shelled)
Deviled eggs made with mayo (without garlic or onion)
Baby bell peppers stuffed with homemade tuna salad (tuna and mayo without garlic or onion)
1/4 stalk celery stuffed with Green Valley Lactose free Cream Cheese
Dip 1/2 cup cucumber, red pepper, or 1/2 cup zucchini in a low FODMAP protein salad (egg, tuna, salmon, or chicken salad)
Smoked salmon + Kite Hill Cream Cheese + cucumber slices
4-6 ounces Green Valley Plain Lactose Free Yogurt + 1/4 cup blueberries or strawberries + 1 tbsp. almond slices
1 ounce aged cheese and 1 cup grapes
Roll-Up: Kite Hill or Green Valley cream cheese spread on a piece of low FODMAP deli smoked turkey rolled in a lettuce leaf.
10 Mary's Gone Crackers + 1 ounce aged cheese