Low FODMAP Snacks for Happy Tummies by Paediatric Dietitian

Are you looking for low FODMAP snacks?

If your child has been recently diagnosed with irritable bowel syndrome (IBS), they may have been recommended to try the low FODMAPs diet.

Not surprisingly, as this is a restrictive diet, you are probably looking for options to make sure that your child can enjoy tasty and satisfying snacks.

That’s where I come in! I’ve put together a list of over 30 different low FODMAP snacks that are perfect for school lunch boxes, after-school snacks and even for birthday parties.

Therefore, whether your child needs a quick snack between classes or a fun and delicious party treat, I’ve got you covered.

Let’s dive into some tasty low FODMAP snack options for your child that won’t trigger tummy troubles.

What are FODMAPs?

There are many factors that can contribute to digestive problems like bloating and diarrhoea.

However, one particular group of carbohydrates known as FODMAPs has been found to trigger tummy troubles in research.

But it’s not all bad news.

By learning more about FODMAPs and how they affect your child’s body, you can tweak the foods they eat to help them feel better.

So what exactly are FODMAPs?

FODMAP is an acronym which stands for Fermentable, Oligo- Di- Mono-saccharides And Polyols.

FODMAPs are carbohydrates, small in size and poorly absorbed or not absorbed at all in humans.

They can drag water into the intestine leading to diarrhoea in some children with irritable bowel syndrome.

On the plus side, FODMAPs are also gut-friendly foods.

Basically, they help feed the beneficial bacteria in the gut through a process called fermentation.

The bad news is that fermentation releases gas.

Whilst this doesn’t affect most children, the accumulation of gas can cause stretching of the intestinal walls.

This can cause painful symptoms for adults and children with IBS.

Nevertheless, FODMAPs are highly beneficial foods for our gut bacteria.

Due to its gut-loving properties, never leave your child on a low FODMAP diet trial for longer than 4-6 weeks.

Always work with your paediatric dietitian specialising in irritable bowel syndrome if you are thinking of trying the low FODMAP diet.

Empower Your Child’s Digestive Health!

What is a low FODMAP diet?

Let’s talk a bit about the low FODMAP diet and how it works.

Contrary to what you might think, it’s not a permanent diet.

Instead, it’s a process that usually lasts around 4-6 weeks.

During this elimination phase, your child will be advised to avoid high-FODMAP foods.

This gives their gut a chance to heal and rest.

Afterwards, once this period is over, you’ll move on to phase two.

In this phase, you’ll work with your paediatric dietitian to gradually reintroduce high FODMAP foods.

This process helps you to pinpoint which FODMAP group your child is sensitive to.

Afterwards, with their guidance, you’ll be able to identify how much of these foods your child can safely eat without experiencing uncomfortable symptoms like bloating, tummy pain, diarrhoea, or constipation.

This way, you can create a personalized low FODMAP plan that works best for your child’s unique needs.

The low FODMAP snacks list below will be very helpful during your child’s elimination phase of the diet trial.

However, if you want to learn more about the low FODMAP diet, see my IBS Kids Programme.

Foods to avoid or limit when planning low FODMAP snacks

High FODMAP ingredients can be easily spotted in the ingredients list of shop-bought items.

When you scan the ingredients list, look out for high FODMAP ingredients like those listed below:

Honey
High fructose corn syrup
Sorbitol
Mannitol
Xylitol
Isomalt
Inulin
Chicory
Prebiotics
Garlic (any form including powders)
Onion (including powders)
Apple

Low FODMAP lunchbox friendly snacks

Let’s dive into low FODMAP snacks that children can enjoy.

Undeniably, these snacks are perfect for packing in a lunchbox or taking on the go, so you can keep your child fueled and satisfied no matter where your day takes you.

So let’s take a closer look at some tasty and easy low FODMAP snack options for your child.

Houmous (hummus) with Veggie Sticks: Homemade houmous is a great low FODMAP dip when made without garlic. It can be paired with veggies like carrots, cucumbers, and bell peppers for a crunchy and nutritious snack. Furthermore, do check with your paediatric dietitian about the specific ingredients that you can use when initially starting stage one of the low FODMAP diet phase.

Chocolate Chip Energy Bites: Why not prepare no-bake energy bites made with low FODMAP ingredients like oats, chocolate chips, and almond butter? They’re a great snack for busy kids on the go. Simply roll the ingredients together.

Roasted Edamame: Roasted edamame is a tasty low FODMAP snack that provides a good source of protein and fibre. You can season them with salt and pepper or add some spices for added flavour.
Cheesy Popcorn: Pop some popcorn and sprinkle with a little bit of grated Parmesan cheese for a low FODMAP snack that’s both salty and cheesy. Otherwise, pop it plain with a sprinkling of salt.
Baked Potato Chips: Baked potato chips are a low FODMAP alternative to traditional potato chips. They can be a satisfying snack when paired with low FODMAP dips like salsa or guacamole.
Rice Cakes with Tuna: Rice cakes are a low FODMAP alternative to crackers and make a great base for toppings. Tuna is a good source of protein for growing kids.

Low FODMAP after-school snacks

Generally when planning low FODMAP snacks, do include healthy fats from nuts or olive oil to keep hungry bellies satisfied.

Likewise, it’s important to include protein-rich foods from cheese, eggs or fish for the same reasons above.

Blueberry Yogurt Popsicles: These popsicles are made with low FODMAP ingredients like blueberries, lactose-free yoghurt, and maple syrup. They’re a refreshing snack for hot summer days.

Baked Chicken Tenders: These baked chicken tenders are coated in a mixture of almond flour and spices and are a low FODMAP alternative to traditional breaded chicken tenders. Serve with a side of low FODMAP ketchup for a tasty and satisfying snack.

Banana and Peanut Butter Bites: Cut up some bananas into bite-sized pieces and top them with a dollop of peanut butter for a quick and easy low FODMAP snack that will satisfy any sweet tooth.

Lactose Free Yoghurt with low FODMAP fruit: like kiwifruit, clementines, firm yellow bananas and blueberries.

Sliced melon and grapes served with oatcakes and sliced cheese. By adding protein foods like hard cheese, children will automatically consume lower amounts of high FODMAP foods.

Apple Slices with Almond Butter: Apple slices are a classic kid-friendly snack that can be paired with almond butter for added protein and healthy fats.

Rice Cakes with Peanut Butter: Rice cakes are a crunchy, low-FODMAP alternative to crackers. Pair them with peanut butter for a satisfying snack.

Carrot Sticks with Cream Cheese Dip (2 tablespoons): Carrot sticks are a crunchy, low FODMAP snack that can be paired with low FODMAP dip based on cream cheese and chives for added flavour.

Cheese Sticks: Hard cheese cut thickly into cheese sticks or cubes are a quick and easy snack that provides protein and calcium.

Grapes with Low Lactose Greek Yogurt: Yogurt can be paired with fruits like grapes for a tasty snack. Keep portion sizes small and within the low FODMAP allowance.

More after school snacks

Popcorn: Popcorn is a low FODMAP snack that can be a great source of fibre. Just make sure to stick to plain, air-popped popcorn and avoid flavoured varieties.

Chocolate Banana Smoothie: Kids will love this low FODMAP smoothie made with firm yellow banana, cocoa powder and lactose-free milk.

Hard-boiled Eggs: Hard-boiled eggs are a protein-packed snack that can be paired with low FODMAP veggies like cucumber or tomato.

Tuna Salad: Tuna salad made with low FODMAP ingredients like canned tuna, mayonnaise, and cucumber or celery is a great snack that kids can eat with crackers or on a sandwich.

Smoothie Bowls: Smoothie bowls made with low FODMAP ingredients like strawberries, lactose-free yoghurt, and chia seeds are a fun and nutritious snack for kids.

Low FODMAP party snacks

As described below, I hope these low FODMAP party snack ideas make planning your child’s birthday party a little bit easier, without sacrificing flavour or fun!

It’s important to keep in mind that some of the ingredients below may contain FODMAPs when consumed in large quantities.

With that in mind, it’s a good idea to keep portion sizes in check, especially for little tummies.

Trail Mix: Create a low FODMAP trail mix using low FODMAP nuts like almonds, peanuts and macadamia nuts. Simultaneously, you can also add low FODMAP servings of dried fruit like banana chips, shredded coconut, freeze-dried blueberries and cranberries. Do be careful of FODMAP stacking and keep portion sizes appropriate for small bellies.

Low FODMAP Trail Mix Bars: Another variation is to prepare homemade bars with low FODMAP ingredients like rolled oats, almonds and maple syrup. They’re great for snack parties but also for long car journeys or after-school activities.

Ants on a Log: This classic snack is low FODMAP and super easy to make. Simply spread some peanut butter on a celery stick or cucumber and top it with a few raisins for a fun and healthy snack.

Popcorn Mix: Popcorn is a low FODMAP snack that can be mixed with low FODMAP ingredients like dark chocolate pieces or pretzels to create a fun and colourful snack mix.

Veggie Cups: Create individual cups filled with low FODMAP veggies like carrots, cucumbers, and cherry tomatoes, and serve with a low FODMAP dip like garlic-free hummus.

Fruit Skewers: Skewer low FODMAP fruits like strawberries, pineapple, and kiwi for a colourful and fun party snack.

More party snacks

BBQ Chicken Skewers: Marinate chicken in a low FODMAP BBQ sauce and skewer with low FODMAP veggies like bell peppers for tasty and kid-friendly party food.

Mini Quiches: Make mini quiches with low FODMAP fillings like eggs and cheddar cheese for a savoury party snack that kids will love.

Chocolate Dipped Strawberries: Dip low FODMAP strawberries in melted dark chocolate for a sweet and healthy party treat.

Pizza Bites: Make mini low FODMAP pizza bites using gluten-free pizza crusts, or sourdough bread as a base with tomato sauce and low FODMAP servings of sweetcorn, olives and mozzarella cheese.

Rice Paper Rolls: Fill low FODMAP rice paper rolls with low FODMAP veggies like carrots and cucumber, and add some protein like cooked shrimp or chicken for a light and healthy party snack.

Chicken Fingers: Bread chicken fingers in breadcrumbs and bake them in the oven for a crispy and low FODMAP alternative to traditional fried chicken.

Potato crisps: plain potato crisps are always such a party pleaser and approved for this party low FODMAP snack list!

TAKE THE QUIZ

Low FODMAP fruit for snacks

Please see below a list of handy low FODMAP fruits for your grocery shopping.

Firm yellow bananas: These are low FODMAP when they are still firm and slightly underripe. Secondly, at this level of ripeness, they have a lower fructose content compared to fully ripe bananas.
Blueberries: Blueberries are a low FODMAP fruit because they contain a lower amount of fructose compared to other fruits.
Kiwifruit: Kiwifruit is low FODMAP as it doesn’t contain high amounts of fructose or sorbitol.
Clementines: Clementines are low FODMAP because they contain a lower amount of fructose compared to other citrus fruits.
Melon: Most types of melon are low FODMAP as they have a lower fructose content. However, it’s important to note that some types of melon, such as watermelon, are high FODMAP as per Monash.