Low FODMAP Meal and Snack Ideas

Posted by on 8/9/17 8:00 AM

Proper Nutrition talks about how to incorporate Low FODMAP fruits and vegetables into your daily diet.

Today we’re going to return to the concept of a low FODMAP diet, and how to incorporate it into your meals and snacks.

FODMAPs are carbohydrates that – when not digested properly – stay in your large intestine, causing pain, bloating and other issues. (Read our blog post from earlier in the year for a more detailed explanation of FODMAPs.)

You’ll find FODMAPs in fruits and vegetables, dairy products and artificial sweeteners. And because they can cause digestive troubles, a diet that is low in FODMAPs can be beneficial to people living with chronic gastrointestinal illnesses.

It’s not a diet that’s meant to be permanent – experts say that you should try it for about six weeks – but if you’re considering attempting it, here are a few low FODMAP meal and snack ideas.


Fruits and vegetables

You have quite a bit to choose from here. Low FODMAP fruits include:



If you prefer making a snack of vegetables, try:



Protein snacks and meals

If you’re worried that fruits and veggies aren’t that filling, pair them with a FODMAP-friendly protein or fat source for a snack that will leave you feeling energized.


Gluten-free waffles, that is, topped with walnuts, blueberries and a maple syrup that contains no high-fructose corn syrup.

You can liven up a staple such as oatmeal with banans, blueberries and almondsOatmeal

This classic breakfast staple doesn’t need to be bland. Mix in sliced bananas, brown sugar or almonds.


Put some of the fruit we mentioned above in a blender with some lactose-free vanilla yogurt to make a breakfast you can enjoy on the go.

Peanut butter and pretzels

A quick, easy, classic snack that’s high in fiber and protein.

Low FODMAP trail mix

Mix ¼ cup of nuts into half a cup of cereal to make your own quick trail mix.

Scrambled eggs

If you’re not in the mood for plain eggs, have them with some spinach, peppers and cheddar cheese.

Rice pasta

Cook up a dish of rice pasta with chicken, spinach and tomatoes, topped with a pesto sauce.

Turkey wraps made with gluten free tortilla wraps are great way to keep a low FODMAP diet.Turkey wrap

Using a gluten-free tortilla as your wrap, make a lunch of sliced turkey, tomato, lettuce, a slice of cheddar, mayonnaise or mustard.

Ham sandwich

Another lunch option: ham and swiss cheese on gluten free bread with mustard.

Beef and vegetable stew

Make some homemade broth, add beef and some of the vegetables from our list

Important FODMAP notes

Before you try these low FODMAP meal and snack ideas, there are a few things you should know:

  • Pay attention to food labels, and avoid things that include high FODMAPS – certain fruits, high fructose corn syrup, honey, wheat, soy. Some foods can still be low FODMAP if a high FODMAP food is listed last among the ingredients.
  • Buy gluten-free grains, but don’t worry about sticking to a completely gluten-free diet. The goal here is to avoid high FODMAP food, not gluten. Look for gluten-free grains made from corn, rice, quinoa or potato.
  • Limit serving sizes for low FODMAP vegetables and fruits and high fiber/low FODMAP foods like quinoa to ½ cup per meal.

We hope these low FODMAP meal and snack ideas can help you battle your digestive ailments. If you’re looking for other ways to handle conditions such as IBS, Proper Nutrition can help.

Our dietary supplements contain bioactive peptides that have been shown to lower symptoms of digestive illnesses and restore gut integrity.

Visit our website today to find a product that’s right for you.

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Topics: FODMAP, low FODMAP diet

Written by Proper Nutrition

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