Low FODMAP Snacks for Back To School and Work
Written by: Kelsey Johnston, BSc. RD
Updated: September 17th, 2024
Are you finding it challenging to manage your IBS and stick to a low FODMAP diet during back to school and back to work season? You’re not alone! Canadians have one of the highest rates of IBS in the world; an estimated 18% of the population vs. 11% globally have IBS. That’s why we have put together eight types of low-FODMAP snacks you and your little ones can enjoy helping you feel your best. Let’s get into it!
What are FODMAPS
FODMAPs are an acronym that refers to types of carbohydrates that are easily fermented in the gut. FODMAP stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- And
- Polyols
Foods high in FODMAPs can irritate sensitive guts, particularly in individuals with functional gut disorders like irritable bowel syndrome (IBS). However, FODMAP triggers vary per individual.
Thus, choosing low-FODMAPS snacks and foods may help manage symptoms for those suffering, particularly in the early days of diagnosis when identifying triggers.
Tips for Creating Low FODMAP Snacks
Navigating FODMAPs can be tricky. Here are some tips to help make low FODMAP snacking simple:
- Work with a registered dietitian to find your and your child’s specific FODMAP triggers.
- Try using the Monash University FODMAP app to help you decide if a food is low, medium or high in FODMAPs.
- Look for Low FODMAP certifications on ready-to-eat foods like:
- Monash University Low FODMAP Certified
- FODMAP Friendly
- Select Canadian Digestive Health Foundation (CDHF) certified products
Note, while these food swaps may work for adults, if your child is experiencing digestive health concerns, please reach out to a pediatrician and registered dietitian. The low FODMAP diet can be restrictive and may not be appropriate as it may not meet your child’s growing needs, and a modified approach may be more suitable.
Low FODMAP Eating During Back to School
Following a low FODMAP diet can be challenging. However, there are some things you can do to help:
- Prepare in advance: Prepare low-FODMAP foods in advance that they can bring to work to limit IBS symptoms.
- Get Familiar with low-FODMAP foods: Download the Monash University FODMAP app to easily find low-FODMAP options for eating with friends, family or dining out.
- Buy low FODMAP ready-to-eat foods: Brands like Fody Foods create tasty options that are low FODMAP, vegan, gluten-free, and bloat-free. Metro’s My Health, My Choices program categorizes thousands of products based on a list of nearly 50 “attributes”. Those attributes include low FODMAP products, to make it easy for you to find brands like Fody Foods!
- Seek Support: If you haven’t already, see a registered dietitian to help you plan for low-FODMAP snacking.
Simple Low FODMAP Snacks for Back to School
- Snack bars
Make homemade snack bars that include low FODMAP ingredients like:- Gluten-free oats
- Dates
- Chia or pumpkin seeds
- If you are short on time this busy back to school season, grab some bars to go, like Fody Foods’s low FODMAP snack bars.
2. Lactose-Free Yogurt and Berries
Lactose is a sugar found in dairy that some individuals may be sensitive to; thus, choosing a lactose-free yogurt with berries like blueberries is a low FODMAP alternative for sensitive stomachs.
3. Chips and Salsa
Chips and salsa typically contain fresh or powdered garlic and onion for added flavour. Unfortunately, these are high FODMAP foods that may cause symptoms for those with IBS.
Fortunately, there are low-FODMAP options. Plain corn-based tortilla chips with no added onion or garlic are likely to be low-FODMAP.
Pair your chips with homemade garlic and Fody’s IBS friendly Salsas.
4. Popcorn
Popcorn is an excellent go-to snack for work as it is high in fibre which can help support regularity, but is popcorn low FODMAP?
Yes! According to the Monash University FODMAP app, up to seven cups of popcorn with one tablespoon of butter per serving is considered low FODMAP. However, popcorn with added seasonings may not be so stick to plain popcorn to be certain.
5. Toast and Sunflower Butter
If you are on the run in the morning, bring a slice or two of bread to work and enjoy with sunflower butter and fruit and lactose-free yogurt for a complete breakfast.
While not all breads are considered low FODMAP, some are like:
- Some sourdough breads
- Some rye breads
- Wheat-free and gluten-free breads
- Other breads may be considered low FODMAP, particularly in smaller serving sizes. Look for a low FODMAP certification on the bread label to know for sure.
Sunflower butter is a great option for kid’s school snacks too as it is nut-free. 1-2 tablespoons of sunflower butter is likely low FODMAP. Sunflower seeds are certified low FODMAP by Monash University at 1 teaspoon per serving.
6. Lactose-Free Cheese and Crackers
Hard cheeses like cheddar, Manchego, and parmesan are typically lower in lactose. In addition, lactose-free cheeses, which taste similar, are an option if you are looking for something without lactose.
Pair lactose-free cheese with a low FODMAP cracker. Typically, plain (free from onion and garlic), wheat-free/gluten-free crackers are more likely to be low FODMAP. You can also check out the Monash University FODMAP app to for low FODMAP cracker options.
7. Hard Boiled Eggs
Hard-boiled eggs contain no FODMAPs, so any serving size should not cause symptoms; however, 1-2 hardboiled eggs are typically a serving size for a snack.
8. Dark Chocolate
Dark chocolate is a must for those afternoon slumps! And good news, at 30 grams per serving, it’s typically considered low FODMAP. Have as-is or pair with seeds like pumpkin or sunflower and dried fruit like dried blueberries for a homemade trail mix.
9. Fruits
While some fruits are high FODMAP, there are several great snacking options that are considered low in FODMAPs:
- Banana chips (15)
- Blueberries (1 cup)
- Guava (1 medium)
- Kiwis (2 or 150g)
- Oranges (1 medium)
- Papaya (1 cup or 140 g)
- Pineapple (1 cup or 140 g)
10. Vegetables
Here is a list of vegetables that are great low-FODMAP snack options according to serving size:
- Bell peppers (1/4 cup or 75 g)
- Carrots (1 small or 75 g)
- Cucumber (1/2 cup diced or 75 g)
- Green olives (15 small or ½ cup)
- Tomatoes (1/2 medium or 65 g)
FAQs
How do I know if I have IBS?
The only way to know for sure is by seeing your doctor. As many symptoms of IBS may look like other gut disorders, it is important to get assessed by a medical professional to determine what your symptoms mean.
Your doctor will typically ask you questions related to your symptoms and may require bloodwork and other diagnostic tests as there is no definitive tool for diagnosing IBS.
Is sucralose low FODMAP?
Sucralose is likely low FODMAP as it does not contain sugar alcohols which are considered a FODMAP. However, it has yet to be tested by Monash University, so it is not certified low FODMAP.
For the adults: Is coffee low FODMAP?
Up to 2 shots (60ml) of espresso is considered low FODMAP. However, coffee/espresso is high in caffeine, which stimulates the muscles in the colon and increases the urge to defecate. Thus, those with IBS should consider reducing or eliminating coffee. If eliminating coffee is not possible, try consuming smaller amounts of coffee with a balanced meal high in fibre and protein to help lessen the effects.
The Bottom Line
Low-FODMAP snacks are low in carbohydrates that are easily fermented in the gut for people with IBS.
Prepare in advance to make low-FODMAP snacking easier for you and your family. Download the Monash University FODMAP app, and when needed, use ready-made snack options like those from Fody Foods.
Speak to a registered dietitian if you or your child are diagnosed with IBS and are navigating a low-FODMAP diet.
