Snacks sometimes get bad press in the media because they’re often seen as negative and unhealthy. Don’t get me wrong, I certainly don’t advocate always reaching for chocolate bars and oily bags of crisps when hunger strikes, but when you get peckish you need to know what low FODMAP snacks to reach for in shops.
Snacking is perfectly natural and I’d say it’s more common in the summertime because we tend to eat lighter meals due to the heat. As a result, we can feel hungry more often.
It’s a great idea to try to plan your low FODMAP snacks in advance, so you can not only be prepared to have them on hand with you, but you’ll also probably save yourself some money because you’ve brought them from home. (I find Fody Foods’ range of low FODMAP snack bars very useful to throw in my handbag in the morning.)
It’s also useful to try to plan your low FODMAP snacks in advance because it’ll help you to avoid getting too hungry which can lead to you grabbing high FODMAP foods which your digestive system might have to pay a heavy price for later.
However, let’s be honest, we’re not always that organised, so in this blog post I’m going to share with you some of the best low FODMAP snacks you can buy from shops when you’re out and about.
Firstly, here’s a list of high FODMAP ingredients you should try to avoid when you’re reading the labels on food (unless you’ve tested your tolerance to these items and they’re not an issue for you):
High Fructose Corn Syrup
Sugar alcohols- mannitol, sorbitol, mannitol
Good Room Temperature Low FODMAP Snacks:
More and more shops are understanding the importance of stocking low FODMAP snacks and gluten-free items, so even most mini supermarkets will have at least a small free-from section where you can pick up a gluten-free muffin, crackers or other baked goods item.
Within this section you can often find suitable low FODMAP cereal bars, granola bars and snack bars. These are great for tiding you over until your next meal time.
There’s nothing wrong with the occasional bag of crisps when you’re caught on the hop out and about too. I’d steer clear of heavily flavoured ones because it’s likely that they’ll contain high FODMAP seasonings, but flavours such as ready salted, salt and vinegar or salt and pepper should be a fairly safe bet.
If you’re not that fussed about crisps a bag of popcorn can be a great low FODMAP snack choice, either plain, salted or caramelised. I also quite enjoy a bag of gluten-free pretzels occasionally as a low FODMAP snack when my taste buds are looking for something salty and crunchy. (If you’re fine with gluten or fructans then you can have the normal wheat versions.)
Plain or salted corn tortilla chips are a good low FODMAP snack standby too, although you have to be wary of premade salsa because most of the time they’re made with onion. However, there are companies out there, such as Fody, who are making low FODMAP versions available in many supermarkets, so it pays to keep an eye out.
This suggestion might seem a bit out of the ordinary, but I’m also quite a fan of cereal as a low FODMAP snack either served with milk or eaten dry as a crunchy snack. I like frosted corn flakes or Coco Pops in particular. Granola also works really well as a dry snack. Try it! You might really like it!
Packets of nuts and seeds are great healthy low FODMAP snack options. In terms of low FODMAP nuts, you could go for a safe serving of 10 almonds, brazils, hazelnuts, macadamias, pecans or walnuts. You could also choose to have a serving of 32 peanuts. And in terms of seeds, you could have 2 tablespoons of pumpkin seeds or 2 teaspoons of sunflower seeds.
When hunger kicks in and I’m out I’ll often head straight to the refrigerated section of the shops because that’s where my favourite choices tend to be located.
I really like protein foods for a low FODMAP snack because they keep my hunger at bay for a long time and they’re very easy to find. By proteins I mean things like lean cooked turkey, chicken, ham or beef that’s not got any added seasonings.
Plain cooked prawns are a great low FODMAP snack option too and are readily available. If you enjoy fish as much as I do, then plain cooked mackerel or salmon fillets are excellent choices when you’re out and about. And as long as you check that there’s no high FODMAP seasonings added, ready-made pots of tuna mayonnaise are good to go along with some low FODMAP crackers.
Ready-peeled boiled eggs are becoming more and more available in shops, which is great because they’re a brilliant FODMAP-free snack either as they are or sliced onto a cracker.
Cheese is also a good option for a low FODMAP snack, either in a lactose-free form or as normal if lactose isn’t an issue for you. Lots of shops now sell small blocks or cubes of cheddar and it’ll keep your hunger at bay while giving you a good boost of calcium. After all, who doesn’t love a Babybel?
And finally, for a low FODMAP snack you can’t beat just good old plain fruit. There are loads of low FODMAP fruits out there to choose from: oranges; clementines; kiwis; grapes; strawberries; raspberries; unripe bananas; and blueberries. There’s something for everyone!
I hope you’ve found this a helpful guide to plan your low FODMAP snacks when you’re out and about. This month I’ll be sharing some of my favourite low FODMAP snack recipes with you, so keep an eye out for those! I’d also love to hear your suggestions for low FODMAP snacks too please, so get in touch!