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FODMAP-Friendly Snacks and Bars

"Prior to starting the FODMAP diet I used to eat at least one bar a day. Its was easy, filled me up and gave me some extra calories? Are there any low-FODMAP bars on the market? Every bar I've seen has dates, raisins, wheat, soy, agave, chicory or something else I can't eat. I really miss those bars and feel lost without having something easy to eat with me."

Do you share this reader's problem? The "bar" is an important part of today's lifestyle; it makes eating on the run possible, but as you can see from the above list of common ingredients, it can be part of your FODMAP problem, too. 

I'm going to borrow a page from the "Paleo" book, though not going back as far in history. What did our ancestors eat before 1975 when Nature Valley came out with the first granola bars? I was alive back then :) so I can tell you with some certainty that cookies and candy bars filled that niche. I understand that there are some high quality bars out there, but more typically, nutrition bars are glorified cookies or candy bars. So maybe you're not missing out on so much nutrition after all.

Missing your nutrition bars on low FODMAP diet? Try these.

I do have a few bar product suggestions over on my Pinterest Board (those products haven't been lab-tested for FODMAPs, but the ingredients appear to be suitable for a low-FODMAP diet. For a homemade granola bar, see the Coconut Granola Bar Recipe I developed for VSL#3. However, bars aren't the only food out there. Don't overlook low FODMAP staples that are portable enough to pop in your lunch bag or briefcase with very minimal effort. Consider getting a mini ice chest for your car to expand the possibilities.

Plan ahead; buy these at the grocery store and have one or more of the following ready to go.

  • 6 oz cups of lactose-free yogurt
  • Individually wrapped portions of mozzarella or cheddar cheese with or without rice crackers or tortilla chips
  • Handful of peanuts, walnuts, pecans or macademia nuts
  • Popcorn
  • Veggies sticks, including carrot, cucumber, or red bell pepper
  • Snack mix made from low-FODMAP breakfast cereal (see Pinterest), a handful of nuts and a few chocolate chips
  • Small container or baggie of grapes, blueberries, orange sections or strawberries
  • A hard boiled egg
  • Handful of pumpkin seeds/pepitas

We would welcome your low FODMAP snack ideas! Please comment here or via Facebook, Twitter or pinterest!