Written by Shaynie Ashkenazi, Founding Director of FodShop

Introduction

Keeping energy levels topped up in between meals is one thing - finding nutritious ways to keep you satiated is another!

While it's easy to grab a bag of chips, or in some instances, not eat anything at all and then overcompensate by eating the entire pantry later on in the evening, making a smarter snack decision could be the difference between well-controlled symptoms and stacked FODMAPs which really add up!

Look for high protein alternatives

The key to keeping full is to look for snacks with less sugar, and more protein, fibre and/or healthy fats.

Here is a quick list of healthier snack alternatives you can grab from the supermarket:

• Nut butter (peanut, 30g almond butter, 10g ABC butter) + brown rice/quinoa crackers.

• A semi-ripe banana, mandarin (or any other citrus fruit), 5 strawberries and a small bunch of grapes.

• Hard cheese & brown rice/quinoa crackers (without added flavourings containing garlic & onion powders).

• Carrot sticks with a low FODMAP dip.

• Plant-based protein bars with low FODMAP ingredients (pea protein isolate, peanuts, dark chocolate chunks, rice malt syrup)

• Greek yoghurt (no added fruit).

• Protein balls without dates, honey or dried fruit.

• Rice cakes with nut butter, hard cheese + sliced tomato & cucumber or smoke salmon, sliced ham and a thin spread of cream cheese.

Look for pre-packaged plant-based alternatives

These sorts of snacks can be very difficult to come across in the mainstream supermarkets.

The 'health foods' aisle is often loaded with options, but none of them are suitable for people following a low FODMAP diet for IBS symptom management.

They ingredients to be weary of include:

- Lactose in milk powders & whey protein concentrate

- Sugar alcohol-based sweeteners including xylitol, sorbitol, mannitol or maltitol.

- High FODMAP prebiotic fibres i.e. chicory root or inulin.

Low FODMAP Pre-packaged Snack Alternatives

Here is a quick list of healthier low FODMAP high protein and/or high fibre snack alternatives you can enjoy with confidence:

FODBODS HEALTH BARS

FODBODS NIBBLES

KOJA PEANUT BUTTER BARS

KOJA OAT BARS

FODMAPPED FOR YOU CEREAL BARS & BITES

FOOD FOR HEALTH FRUIT FREE BARS & BREKKIE BALLS