{"id":59416,"date":"2025-04-01T23:51:56","date_gmt":"2025-04-01T23:51:56","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=59416"},"modified":"2025-04-03T12:15:19","modified_gmt":"2025-04-03T12:15:19","slug":"balanced-low-fodmap-snacks","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/","title":{"rendered":"Balanced Low FODMAP Snacks"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Learning how to build balanced snacks is key to providing your body with sustainable energy and can help prevent feelings of extreme hunger at mealtime.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, when on a restrictive low FODMAP diet, finding snacks that both satisfy and are non-triggering to your IBS can feel overwhelming and at times, impossible. Rest assured you are not alone, we are here to help!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This article will walk you through tips on how to build balanced low FODMAP snacks that satisfy and provide you with 5 low FODMAP snacks to get you started!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let\u2019s begin by reviewing the basics!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are FODMAPs<\/strong>?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">FODMAP is an acronym that stands for:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>F<\/strong> = fermentable<\/li>\n\n\n\n<li><strong>O<\/strong> = oligosaccharides (fructans and galactans \u2013 found in some grains, legumes and nuts)<\/li>\n\n\n\n<li><strong>D<\/strong> = disaccharides (lactose \u2013 found in dairy products)<\/li>\n\n\n\n<li><strong>M<\/strong> = monosaccharides (fructose \u2013 found in some fruits and vegetables)<\/li>\n\n\n\n<li><strong>A<\/strong>nd<\/li>\n\n\n\n<li><strong>P<\/strong> = polyols (sorbitol and mannitol \u2013 found in some fruits and sweeteners)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/cdhf.ca\/en\/understanding-the-fodmap-diet\/\">FODMAPs are a group of carbohydrates<\/a> (sugars) that are not well digested and absorbed in the gut. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As these carbohydrates move through the digestive tract, feelings of bloating, gas and intense pain may be experienced by those dealing with IBS. Choosing low FODMAP foods can help work towards alleviating these GI symptoms.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who might benefit from building balanced low FODMAP snacks?<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Those experiencing uncomfortable GI symptoms after eating<\/li>\n\n\n\n<li>If you find yourself lacking energy throughout the day<\/li>\n\n\n\n<li>And are looking for snacks that will actually keep you fuller for longer in-between meals<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips for building low FODMAP snacks<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">1. Become familiar with foods that fall under the high and low FODMAP categories<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Consult a registered dietitian for assistance<\/li>\n\n\n\n<li><span style=\"color: initial; font-family: -apple-system, BlinkMacSystemFont, &quot;Segoe UI&quot;, Roboto, Oxygen-Sans, Ubuntu, Cantarell, &quot;Helvetica Neue&quot;, sans-serif;\">Refer to the <a href=\"https:\/\/www.monashfodmap.com\/ibs-central\/i-have-ibs\/get-the-app\/\">Monash University Low FODMAP Certified app<\/a><\/span><\/li>\n\n\n\n<li>See table 1 for a sample list<\/li>\n\n\n\n<li>Choose <a href=\"https:\/\/cdhf.ca\/en\/about-cdhf\/cdhf-certified\/\">CDHF certified low FODMAP food products<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">2. When grocery shopping, look for low FODMAP certifications on packages. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>FODMAP friendly<\/li>\n\n\n\n<li>Monash University low FODMAP certified<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">3. At home, pair a low FODMAP carb choice with a low FODMAP protein or low FODMAP fat option<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Combining carbohydrates with protein and\/or fat can help stabilize blood sugar levels, keep you fuller for longer, provide sustainable energy and can prevent overeating<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">4. Meal prep ingredients ahead of time so that they are readily available<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>This will help avoid the likelihood of reaching for processed snacks that won\u2019t satisfy or nourish\n<ul class=\"wp-block-list\">\n<li>What can meal prep look like?\n<ul class=\"wp-block-list\">\n<li><span style=\"color: initial; font-family: -apple-system, BlinkMacSystemFont, &quot;Segoe UI&quot;, Roboto, Oxygen-Sans, Ubuntu, Cantarell, &quot;Helvetica Neue&quot;, sans-serif;\">Wash and pre-chop vegetables and fruits when you come home from the store<\/span><\/li>\n\n\n\n<li><span style=\"color: initial; font-family: -apple-system, BlinkMacSystemFont, &quot;Segoe UI&quot;, Roboto, Oxygen-Sans, Ubuntu, Cantarell, &quot;Helvetica Neue&quot;, sans-serif;\">Slice and portion cheeseEmpty nuts and seeds into larger containers<\/span><\/li>\n\n\n\n<li>Batch cook low FODMAP grains for convenience<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Table 1. <strong>Examples of high and low FODMAP foods\/ ingredients<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Food Category<\/strong><\/td><td><strong>Avoid High FODMAP Foods \/ Ingredients<\/strong><\/td><td><strong>Choose Low FODMAP Foods \/ Ingredients<\/strong> <strong>&nbsp;<\/strong><\/td><\/tr><tr><td rowspan=\"10\">Vegetables<\/td><td>Artichoke<\/td><td>Green Bell Pepper<\/td><\/tr><tr><td>Asparagus<\/td><td>Carrot<\/td><\/tr><tr><td>Garlic<\/td><td>Cucumber<\/td><\/tr><tr><td>Onion<\/td><td>Radish<\/td><\/tr><tr><td>Cauliflower<\/td><td>Lettuce<\/td><\/tr><tr><td>Mushrooms<\/td><td>Potato<\/td><\/tr><tr><td>Green Peas<\/td><td>Sweet Potato<\/td><\/tr><tr><td>Sugar Snap Peas<\/td><td>Spinach<\/td><\/tr><tr><td>Leeks<\/td><td>Zucchini<\/td><\/tr><tr><td>Beets<\/td><td>Green Beans &nbsp;<\/td><\/tr><tr><td rowspan=\"10\">Fruits<\/td><td>Apples<\/td><td>Pineapple<\/td><\/tr><tr><td>Cherries<\/td><td>Cantaloupe<\/td><\/tr><tr><td>Peaches<\/td><td>Grapes<\/td><\/tr><tr><td>Nectarines<\/td><td>Strawberries<\/td><\/tr><tr><td>Pears<\/td><td>Kiwi (green)<\/td><\/tr><tr><td>Watermelon<\/td><td>Oranges (navel)<\/td><\/tr><tr><td>Mango<\/td><td>Banana (firm)<\/td><\/tr><tr><td>Plums<\/td><td>Dragon Fruit<\/td><\/tr><tr><td>Apricots (dried)<\/td><td>Papaya<\/td><\/tr><tr><td>Grapefruit<\/td><td>Mandarin Orange &nbsp;<\/td><\/tr><tr><td rowspan=\"10\">Grain Products<\/td><td>Wheat Bread<\/td><td>Corn Tortilla<\/td><\/tr><tr><td>Rye Bread<\/td><td>Gluten Free Crackers (plain)<\/td><\/tr><tr><td>Breakfast Cereals<\/td><td>Gluten Free Bread<\/td><\/tr><tr><td>Cookies<\/td><td>Popcorn (air popped)<\/td><\/tr><tr><td>Crackers<\/td><td>Oats<\/td><\/tr><tr><td>Barley<\/td><td>Corn Flakes<\/td><\/tr><tr><td>Couscous<\/td><td>Rice Cakes (plain)<\/td><\/tr><tr><td>&nbsp;<\/td><td>Quinoa<\/td><\/tr><tr><td>&nbsp;<\/td><td>Rice Noodles<\/td><\/tr><tr><td>&nbsp;<\/td><td>Rice &nbsp;<\/td><\/tr><tr><td rowspan=\"9\">Dairy &amp; Alternatives<\/td><td>Cow\u2019s Milk<\/td><td>Lactose Free Cow\u2019s Milk<\/td><\/tr><tr><td>Yogurt<\/td><td>Lactose Free Soft Cheese<\/td><\/tr><tr><td>Evaporated Milk<\/td><td>Mozzarella<\/td><\/tr><tr><td>Ice Cream<\/td><td>Parmesan<\/td><\/tr><tr><td>Ricotta<\/td><td>Cheddar Cheese<\/td><\/tr><tr><td>Cottage Cheese<\/td><td>Lactose Free Yogurt<\/td><\/tr><tr><td>Mascarpone<\/td><td>Feta Cheese<\/td><\/tr><tr><td>Cream<\/td><td>Brie Cheese<\/td><\/tr><tr><td>Soy Milk (made from whole soy beans)<\/td><td>Lactose Free Cottage Cheese &nbsp;<\/td><\/tr><tr><td rowspan=\"10\">Meats &amp; Alternatives<\/td><td>Most Legumes<\/td><td>Canned Chickpeas<\/td><\/tr><tr><td>Most Pulses<\/td><td>Eggs<\/td><\/tr><tr><td>Some Marinated Meats<\/td><td>Chicken<\/td><\/tr><tr><td>Some Processed Meats<\/td><td>Seafood<\/td><\/tr><tr><td>Some Marinated Seafood<\/td><td>Tofu (firm)<\/td><\/tr><tr><td>Black Beans<\/td><td>Tempeh<\/td><\/tr><tr><td>Chickpeas<\/td><td>Turkey<\/td><\/tr><tr><td>Kidney Beans<\/td><td>Canned Lentils<\/td><\/tr><tr><td>Lentils<\/td><td>Salmon<\/td><\/tr><tr><td>Tofu (silken)<\/td><td>Tuna &nbsp;<\/td><\/tr><tr><td rowspan=\"8\">Nuts &amp; Seeds<\/td><td>Pistachios<\/td><td>Peanuts<\/td><\/tr><tr><td>Cashews<\/td><td>Walnuts<\/td><\/tr><tr><td>&nbsp;<\/td><td>Macadamia Nuts<\/td><\/tr><tr><td>&nbsp;<\/td><td>Pumpkin Seeds<\/td><\/tr><tr><td>&nbsp;<\/td><td>Sunflower Seeds<\/td><\/tr><tr><td>&nbsp;<\/td><td>Chia Seeds<\/td><\/tr><tr><td>&nbsp;<\/td><td>Hemp Hearts<\/td><\/tr><tr><td>&nbsp;<\/td><td>Peanut Butter &nbsp;<\/td><\/tr><tr><td rowspan=\"7\">Herbs &amp; Spices<\/td><td>&nbsp;<\/td><td>Chives<\/td><\/tr><tr><td>&nbsp;<\/td><td>Dill<\/td><\/tr><tr><td>&nbsp;<\/td><td>Parsley<\/td><\/tr><tr><td>&nbsp;<\/td><td>Cinnamon<\/td><\/tr><tr><td>&nbsp;<\/td><td>Black Pepper<\/td><\/tr><tr><td>&nbsp;<\/td><td>Basil<\/td><\/tr><tr><td>&nbsp;<\/td><td>Mint &nbsp;<\/td><\/tr><tr><td rowspan=\"4\">Sugars &amp; Sweeteners<\/td><td>Honey<\/td><td>Dark Chocolate<\/td><\/tr><tr><td>High Fructose Corn Syrup<\/td><td>Maple Syrup<\/td><\/tr><tr><td>Agave<\/td><td>Table Sugar<\/td><\/tr><tr><td>Corn Syrup<\/td><td>Brown Sugar &nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Now, let\u2019s create some tasty low FODMAP snacks together!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Balanced Low-FODMAP Snacks<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Fruit and Lactose-Free Yogurt Parfaits<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Some people find that lactose containing products can cause stomach upset. Choosing lactose-free yogurt can be a great way to help minimize feelings of discomfort.<\/li>\n\n\n\n<li>Try pairing plain lactose-free yogurt with low FODMAP fruits such as cantaloupe or pineapple to create balanced low FODMAP snacks that satisfies your taste buds and gut!<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Snack-1-1024x683.webp\" alt=\"Low FODMAP snack: lactose free yogurt parfairs\" class=\"wp-image-59425 lazyload\"><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Snack-1-1024x683.webp\" alt=\"Low FODMAP snack: lactose free yogurt parfairs\" class=\"wp-image-59425\"><\/noscript><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>DIY Trail Mix<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Store-bought trail mix can be high in sugar and fat<\/li>\n\n\n\n<li>Consider making your own at home by mix and matching ingredients you like and can tolerate.<\/li>\n\n\n\n<li>A simple low FODMAP trail mix combination includes: air popped popcorn, dark chocolate, walnuts and\/or peanuts and pumpkin seeds. Add another level of flavour by sprinkling a dash of cinnamon overtop<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Snack-2-1024x683.webp\" alt=\"Low FODMAP snack: DIY trail mix\" class=\"wp-image-59417 lazyload\"><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Snack-2-1024x683.webp\" alt=\"Low FODMAP snack: DIY trail mix\" class=\"wp-image-59417\"><\/noscript><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lactose-Free Soft Cheese + Gluten Free Crackers<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A variety of hard and soft lactose-free cheeses such as cheddar, mozzarella, and brie are all great low FODMAP dairy options<\/li>\n\n\n\n<li>For sustained energy between meals, try pairing lactose-free brie with gluten free crackers\n<ul class=\"wp-block-list\">\n<li>Why gluten free? Many wheat-based (gluten containing) products available can be high in fructans, a highly fermentable oligosaccharide. Choosing a gluten free alternative, such as plain gluten free crackers may be safer.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Note: not all gluten free products will be low FODMAP. Always read the ingredient list and product labels before purchasing.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Snack-3-1024x683.webp\" alt=\"Low FODMAP snack: lactose free cheese and gluten free crackers\" class=\"wp-image-59419 lazyload\"><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Snack-3-1024x683.webp\" alt=\"Low FODMAP snack: lactose free cheese and gluten free crackers\" class=\"wp-image-59419\"><\/noscript><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Veggies and Dip<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Not all store-bought dips and spreads are created equal. Many may contain high FODMAP ingredients such as garlic, onion and celery.<\/li>\n\n\n\n<li>Consider making your own at home. Take it a step further and increase the protein of your dip by using canned salmon or canned chickpeas and lactose free plain yogurt.<ul><li>Season with salt and pepper as well as fresh herbs like chives and dill.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>For a filling snack that curbs hunger, pair your homemade dip with low FODMAP veggies such as carrots and cucumbers for added nutrition!<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Snack-4-1024x683.webp\" alt=\"Low FODMAP snack: veggies and dip\" class=\"wp-image-59421 lazyload\"><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Snack-4-1024x683.webp\" alt=\"Low FODMAP snack: veggies and dip\" class=\"wp-image-59421\"><\/noscript><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Banana &amp; Peanut Butter \u201cSushi\u201d Rolls<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Upgrade the classic banana and peanut butter snack by creating fruit \u201csushi\u201d rolls! This snack uses a few ingredients and is easy to make. Simply add 1-2 tbsp of peanut butter to a corn tortilla, placing a firm banana to one corner and then rolling it up. Cut into desired pieces and enjoy!&nbsp;<ul><li>Have fun by adding cinnamon or hemp hearts over top for garnish<\/li><\/ul><ul><li>Don\u2019t like bananas? No problem! Swap banana for another low FODMAP fruit such as strawberry slices<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Allergic to peanuts or want to make this snack school friendly? Replace peanut butter with sunflower butter!<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Snack-5-1024x683.webp\" alt=\"banana and peanut butter sushi rolls\" class=\"wp-image-59423 lazyload\"><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Snack-5-1024x683.webp\" alt=\"banana and peanut butter sushi rolls\" class=\"wp-image-59423\"><\/noscript><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Looking for more tailored low FODMAP snacks?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Triggers vary from person to person. Speak with a registered dietitian to help you on your snacking journey. Registered dietitians are trained health professionals who will work with you to help identify your specific triggers and provide snack pairings that take your likes and dislikes into consideration.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are not currently following a low FODMAP diet, it\u2019s important to consult with your primary care provider and dietitian to find out if this diet is right for you and how to safely implement it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Building balanced low FODMAP snacks that incorporate low FODMAP carbohydrates with a low FODMAP protein or healthy fat is a great way to help curb hunger and boost energy levels all while minimizing IBS symptoms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Collins, L. (2017). <em>Using herbs &amp; spices on a low FODMAP diet<\/em>. Monash University FODMAP Blog, <a href=\"https:\/\/www.monashfodmap.com\/blog\/using-herbs-spices-low-fodmap-diet\/\">https:\/\/www.monashfodmap.com\/blog\/using-herbs-spices-low-fodmap-diet\/<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dietitians of Canada. (2023). <em>Managing lactose intolerance<\/em>. Unlock food,&nbsp; <a href=\"https:\/\/www.unlockfood.ca\/en\/Articles\/Allergies-and-Intolerances\/Managing-lactose-intolerance.aspx\">https:\/\/www.unlockfood.ca\/en\/Articles\/Allergies-and-Intolerances\/Managing-lactose-intolerance.aspx<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dietitians of Canada. (2019). <em>The Low FODMAP Diet: Healthy Eating Guidelines<\/em>. PEN Handout<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dietitians of Canada (2022). <em>What is the Low FODMAP Diet?.<\/em> Unlock food, <a href=\"https:\/\/www.unlockfood.ca\/en\/Articles\/Digestion\/What-is-the-Low-FODMAP-Diet\">https:\/\/www.unlockfood.ca\/en\/Articles\/Digestion\/What-is-the-Low-FODMAP-Diet<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lee, J. (2024). <em>Meat, seafood, eggs and cooking fats \u2013 low FODMAP?<\/em>. Monash University FODMAP Blog, <a href=\"https:\/\/www.monashfodmap.com\/blog\/meat-seafood-eggs-and-cooking-fats-low-fodmap\/\">https:\/\/www.monashfodmap.com\/blog\/meat-seafood-eggs-and-cooking-fats-low-fodmap\/<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monash University. (2019). <em>FODMAPs and Irritable Bowel Syndrome<\/em>. Monash University Website, <a href=\"https:\/\/www.monashfodmap.com\/about-fodmap-and-ibs\/\">https:\/\/www.monashfodmap.com\/about-fodmap-and-ibs\/<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Moore, K. (2024). <em>Low FODMAP Snacks for Back to School and Work<\/em>. Canadian Digestive Health Foundation Article, <a href=\"https:\/\/cdhf.ca\/en\/low-fodmap-snacks-for-back-to-school-and-work\/\">https:\/\/cdhf.ca\/en\/low-fodmap-snacks-for-back-to-school-and-work\/<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rhys-Jones, D. (2021). <em>Gluten and IBS<\/em>. Monash University FODMAP Blog, <a href=\"https:\/\/www.monashfodmap.com\/blog\/gluten-and-ibs\/\">https:\/\/www.monashfodmap.com\/blog\/gluten-and-ibs\/<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Senchuk, A. (2024).<em> Understanding the low FODMAP Diet<\/em>. Canadian Digestive Health Foundation Article, <a href=\"https:\/\/cdhf.ca\/en\/understanding-the-fodmap-diet\/\">https:\/\/cdhf.ca\/en\/understanding-the-fodmap-diet\/<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Learning how to build balanced snacks is key to providing your body with sustainable energy and can help prevent feelings of extreme hunger at mealtime. However, when on a restrictive low FODMAP diet, finding snacks that both satisfy and are non-triggering to your IBS can feel overwhelming and at times, impossible. Rest assured you are [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":59509,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[17,53],"class_list":["post-59416","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-fodmaps","tag-tags-ibs"],"acf":{"article_writer":[59433]},"featured_image_src":"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-03T081428.793.webp","author_info":{"display_name":"Kelsey Cheyne","author_link":"https:\/\/cdhf.ca\/en\/author\/kelsey-cheyne\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Balanced Low FODMAP Snacks - Canadian Digestive Health Foundation<\/title>\n<meta name=\"description\" content=\"This article will walk you through how to build balanced low FODMAP snacks that satisfy and provide you with 5 snacks to get you started!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Balanced Low FODMAP Snacks - Canadian Digestive Health Foundation\" \/>\n<meta property=\"og:description\" content=\"This article will walk you through how to build balanced low FODMAP snacks that satisfy and provide you with 5 snacks to get you started!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/\" \/>\n<meta property=\"og:site_name\" content=\"Canadian Digestive Health Foundation\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CDHFdn\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-01T23:51:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-03T12:15:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-03T081428.793.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"900\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Kelsey Cheyne\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@TheCDHF\" \/>\n<meta name=\"twitter:site\" content=\"@TheCDHF\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kelsey Cheyne\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/\"},\"author\":{\"name\":\"Kelsey Cheyne\",\"@id\":\"https:\/\/cdhf.ca\/en\/#\/schema\/person\/990293ff50f898caf38644b75a0105aa\"},\"headline\":\"Balanced Low FODMAP Snacks\",\"datePublished\":\"2025-04-01T23:51:56+00:00\",\"dateModified\":\"2025-04-03T12:15:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/\"},\"wordCount\":1392,\"publisher\":{\"@id\":\"https:\/\/cdhf.ca\/en\/#organization\"},\"image\":{\"@id\":\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-03T081428.793.webp\",\"keywords\":[\"Find expert articles and tips on FODMAPs - learn about common foods, how they may help, and more about their affect on digestive health.FODMAPs\",\"IBS\"],\"articleSection\":[\"Article\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/\",\"url\":\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/\",\"name\":\"Balanced Low FODMAP Snacks - Canadian Digestive Health Foundation\",\"isPartOf\":{\"@id\":\"https:\/\/cdhf.ca\/en\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-03T081428.793.webp\",\"datePublished\":\"2025-04-01T23:51:56+00:00\",\"dateModified\":\"2025-04-03T12:15:19+00:00\",\"description\":\"This article will walk you through how to build balanced low FODMAP snacks that satisfy and provide you with 5 snacks to get you started!\",\"breadcrumb\":{\"@id\":\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#primaryimage\",\"url\":\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-03T081428.793.webp\",\"contentUrl\":\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-03T081428.793.webp\",\"width\":2000,\"height\":900},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/cdhf.ca\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Balanced Low FODMAP Snacks\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/cdhf.ca\/en\/#website\",\"url\":\"https:\/\/cdhf.ca\/en\/\",\"name\":\"Canadian Digestive Health Foundation\",\"description\":\"Serving Canadians with the latest digestive health news &amp; information\",\"publisher\":{\"@id\":\"https:\/\/cdhf.ca\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/cdhf.ca\/en\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/cdhf.ca\/en\/#organization\",\"name\":\"Canadian Digestive Health Foundation\",\"url\":\"https:\/\/cdhf.ca\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/cdhf.ca\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/CDHF_logo_sqstck_4line_CMYK.png\",\"contentUrl\":\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/CDHF_logo_sqstck_4line_CMYK.png\",\"width\":1154,\"height\":554,\"caption\":\"Canadian Digestive Health Foundation\"},\"image\":{\"@id\":\"https:\/\/cdhf.ca\/en\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/CDHFdn\",\"https:\/\/x.com\/TheCDHF\",\"https:\/\/www.instagram.com\/cdhf_\/?hl=en\",\"https:\/\/www.youtube.com\/user\/CDHFtube\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/cdhf.ca\/en\/#\/schema\/person\/990293ff50f898caf38644b75a0105aa\",\"name\":\"Kelsey Cheyne\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Balanced Low FODMAP Snacks - Canadian Digestive Health Foundation","description":"This article will walk you through how to build balanced low FODMAP snacks that satisfy and provide you with 5 snacks to get you started!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/","og_locale":"en_US","og_type":"article","og_title":"Balanced Low FODMAP Snacks - Canadian Digestive Health Foundation","og_description":"This article will walk you through how to build balanced low FODMAP snacks that satisfy and provide you with 5 snacks to get you started!","og_url":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/","og_site_name":"Canadian Digestive Health Foundation","article_publisher":"https:\/\/www.facebook.com\/CDHFdn","article_published_time":"2025-04-01T23:51:56+00:00","article_modified_time":"2025-04-03T12:15:19+00:00","og_image":[{"width":2000,"height":900,"url":"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-03T081428.793.webp","type":"image\/png"}],"author":"Kelsey Cheyne","twitter_card":"summary_large_image","twitter_creator":"@TheCDHF","twitter_site":"@TheCDHF","twitter_misc":{"Written by":"Kelsey Cheyne","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#article","isPartOf":{"@id":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/"},"author":{"name":"Kelsey Cheyne","@id":"https:\/\/cdhf.ca\/en\/#\/schema\/person\/990293ff50f898caf38644b75a0105aa"},"headline":"Balanced Low FODMAP Snacks","datePublished":"2025-04-01T23:51:56+00:00","dateModified":"2025-04-03T12:15:19+00:00","mainEntityOfPage":{"@id":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/"},"wordCount":1392,"publisher":{"@id":"https:\/\/cdhf.ca\/en\/#organization"},"image":{"@id":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#primaryimage"},"thumbnailUrl":"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-03T081428.793.webp","keywords":["Find expert articles and tips on FODMAPs - learn about common foods, how they may help, and more about their affect on digestive health.FODMAPs","IBS"],"articleSection":["Article"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/","url":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/","name":"Balanced Low FODMAP Snacks - Canadian Digestive Health Foundation","isPartOf":{"@id":"https:\/\/cdhf.ca\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#primaryimage"},"image":{"@id":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#primaryimage"},"thumbnailUrl":"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-03T081428.793.webp","datePublished":"2025-04-01T23:51:56+00:00","dateModified":"2025-04-03T12:15:19+00:00","description":"This article will walk you through how to build balanced low FODMAP snacks that satisfy and provide you with 5 snacks to get you started!","breadcrumb":{"@id":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#primaryimage","url":"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-03T081428.793.webp","contentUrl":"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-03T081428.793.webp","width":2000,"height":900},{"@type":"BreadcrumbList","@id":"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/cdhf.ca\/en\/"},{"@type":"ListItem","position":2,"name":"Balanced Low FODMAP Snacks"}]},{"@type":"WebSite","@id":"https:\/\/cdhf.ca\/en\/#website","url":"https:\/\/cdhf.ca\/en\/","name":"Canadian Digestive Health Foundation","description":"Serving Canadians with the latest digestive health news &amp; information","publisher":{"@id":"https:\/\/cdhf.ca\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/cdhf.ca\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/cdhf.ca\/en\/#organization","name":"Canadian Digestive Health Foundation","url":"https:\/\/cdhf.ca\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/cdhf.ca\/en\/#\/schema\/logo\/image\/","url":"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/CDHF_logo_sqstck_4line_CMYK.png","contentUrl":"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/CDHF_logo_sqstck_4line_CMYK.png","width":1154,"height":554,"caption":"Canadian Digestive Health Foundation"},"image":{"@id":"https:\/\/cdhf.ca\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/CDHFdn","https:\/\/x.com\/TheCDHF","https:\/\/www.instagram.com\/cdhf_\/?hl=en","https:\/\/www.youtube.com\/user\/CDHFtube"]},{"@type":"Person","@id":"https:\/\/cdhf.ca\/en\/#\/schema\/person\/990293ff50f898caf38644b75a0105aa","name":"Kelsey Cheyne"}]}},"_links":{"self":[{"href":"https:\/\/cdhf.ca\/en\/wp-json\/wp\/v2\/posts\/59416","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cdhf.ca\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cdhf.ca\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cdhf.ca\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cdhf.ca\/en\/wp-json\/wp\/v2\/comments?post=59416"}],"version-history":[{"count":0,"href":"https:\/\/cdhf.ca\/en\/wp-json\/wp\/v2\/posts\/59416\/revisions"}],"acf:post":[{"embeddable":true,"href":"https:\/\/cdhf.ca\/en\/wp-json\/wp\/v2\/cdhf-writers\/59433"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cdhf.ca\/en\/wp-json\/wp\/v2\/media\/59509"}],"wp:attachment":[{"href":"https:\/\/cdhf.ca\/en\/wp-json\/wp\/v2\/media?parent=59416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cdhf.ca\/en\/wp-json\/wp\/v2\/categories?post=59416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cdhf.ca\/en\/wp-json\/wp\/v2\/tags?post=59416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}