7 Low FODMAP Summer Snacks

Since it’s Summer, you will most likely find me outside enjoying every bit of sunshine I can! Whether it’s a day at the beach, going for a hike, or just sitting in the backyard, what always seems to find me is hankering for a snack. Maybe it’s the dietitian in me to always have a snack within arms reach, but I think you can never be too prepared when it comes to food! Nothing ruins your perfect summer day like an IBS flare-up caused by the wrong snack. To avoid that, here are 7 low FODMAP snacks to keep your gut happy this summer! 

1. Green tea lemonade popsicles

   What better way to satisfy a sweet tooth craving than by having a nice cold popsicle on a summer day? Green tea is a great low fodmap ingredient with amazing health benefits. It has an extensive history of being used for medicinal purposes in China and Japan. Studies have shown it has potential protective effects on both heart health and cancer. To make, steep 2-3 cups of green tea (depending on your popsicle mold size) for 3-5 mins. Add lemon juice and maple syrup to your liking. Pour into the molds and freeze! You’ll be enjoying this yummy chilled treat in no time. 

2. Popcorn

   Popcorn is one food I always have to have in my pantry ready to go. It’s so easy and takes little effort or time. There are a lot of different seasonings you can top your popcorn with, one of my low fodmap favorites is chili lime! Make it fun and experiment with new flavors. Not only does popcorn taste good but it’s a whole grain and a great fiber and protein source. An average bag contains about 7.5g of both protein and fiber making this a great snack to keep you full and satisfied!

3. Dark Chocolate quinoa crisps 

   You don’t have to feel guilty about eating a little chocolate especially when it’s packed with protein and fiber from quinoa. You can buy these sweet treats from brands like Undercover from your local Walmart or Target. You can also make these at home, The Toasted Pine Nut has a great quick recipe! Just be sure to replace the agave with maple syrup to make this low FODMAP. 

4. Turkey and cheese pinwheels

   Pinwheels are a dinner party favorite and a great easy snack on the go or at home! The possibilities are really endless when it comes to this recipe. Start with a gluten-free tortilla, add a light layer of cream cheese, add some turkey slices, your favorite cheese, and spinach and you’re all set.

5. Frozen Lactose-free yogurt bites 

   I’m not sure when this started to become a trend but I’m glad it did! I’ve been freezing my yogurt in globs for years! It’s a fun way to eat yogurt and it’s definitely kid-friendly. Grab your favorite lactose-free yogurt, I prefer Greek for the added protein, and add anything you’d like. I usually go for some fruit and chia seeds. Place a scoop full on a baking sheet lined with parchment paper and place in the freezer for at least 2 hours. 

6. Tuna and crackers

   This classic duo is a nice portable and satisfying snack. Tuna is a great source of lean protein and put together with a good cracker it’s no wonder these two make such a good pair. There are a lot of different tuna pack flavors so just be sure to double check the ingredients for FODMAPs. If you're a fan of lemon pepper, this is a fodmap-safe flavor to check out! As for the crackers, go for gluten-free options like rice crackers. 

7. Chips

   A summer snack list just can’t be complete without chips. Low FODMAP chips are easier to come by than you think. When you're at the grocery store, look for corn-based chips like Fritos and any classic potato chips. Most plain sweet potato chips are low FODMAP as well! Always take a look at the ingredients and make sure you aren't seeing any garlic/onion powder or  “natural flavors”. Remember, everyone is different in which and how much FODMAP ingredients they tolerate. Some people might be able to tolerate these seasonings low on the ingredient list!

Happy Snacking!