I got asked a few times if I had tips for low FODMAP snacks next to meals. It is not always that easy to think of snacks when you have just started the FODMAP diet. Especially when you are used to eating snack bars from the supermarket or an apple for a snack on the go, because you cannot eat those on the FODMAP diet. What do I eat as a snack in between meals?
It actually differs a lot for me. I usually go through phases where I eat the same snack over and over again. After a while, I get sick of it and then I think of something else and eat that for a long time.
In the morning, I am usually not that hungry between breakfast and dinner and I often crave something sweet. Usually, I choose to eat one or two cubes of dark chocolate to go with my coffee.
Apart from that, I love to eat rice cakes. When I am craving something sweet I put a bit of cottage cheese with a layer of light strawberry jam on it (check the ingredients of the jam for high FODMAP ingredients) or a bit of cottage cheese with smoked ham or with tomato and cucumber slices (cottage cheese is low FODMAP up to 4 tbsp per serving, avoid using this if you are very sensitive to lactose, 2 rice cakes per serving are low FODMAP).
Now and then I eat a bowl of lactose-free quark with some frozen blueberries. Or simply some fruit or vegetables.
All my favourite low FODMAP snacks in a row
- One or two cubes dark chocolate
- Lactose-free yoghurt with some low FODMAP fruit
- One or two rice cakes with cottage cheese and light strawberry jam, cheese, ham, cottage cheese or lactose-free cream cheese with tomato and cucumber or peanut butter
- Low FODMAP Ferrero Rocher energy balls
- Healthy cheesecake
- Zucchini carrot muffins
- Banana bread
- Carrot cake bliss balls
- Carrot cake banana bread
- Simple banana oat cookies
- Healthy lemon blueberry muffins
- Healthy pumpkin cake
- Vegetables, such as tomatoes, cucumber or carrot, sometimes with a bit of tahini or peanut butter to dip it in
- Fruit such as banana, kiwi, mandarins, strawberries or grapes
- And usually, as a proper Dutch person, at least 2-4 cups of black coffee or coffee with a bit of lactose-free milk. If I feel like it I also drink green tea and, of course, loads of water.
What are your favorite snacks? Do you have any tips or must-tries?