Flare-Free Snacks in 3 Steps

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Safe, low-FODMAP snacks for IBS

I’ll just say it right now: I hate being hungry. It's distracting, and it makes me...a little less friendly. #hangry

I often hear the same from my clients.  Can you relate?

You see, it’s one thing to read about a diet like low FODMAP on the internet.   However, it’s another thing to get home from work, and have an IBS-safe plan in place.  It’s in those moments when we’re busy, hungry, and tired….that all the lists in the world don’t provide much help.

We’re going to just eat whatever’s available when we’re hungry!

So, here’s what I recommend: do a weekly buy. Pick a day of the week and, each week, you buy groceries that day. Put these foods on your list, and you’ll always have safe snacks ready to go.

For my clients, this can be game-changing! Now, you can nosh on something while you make dinner – something that won’t give you a gut ache and have you running to the bathroom. WIN! 

I call this the On-Point Snack Plan.

You’re 3 steps from your on-point snack plan. Ready, go!

1. BUY

Take this list to the store when it's time for your weekly buy, and load up on what you're missing.

You don’t need to buy all of these each week. Feel free to rotate!

  • Eggs

  • Hard cheese or small/mini cheeses

  • Lactose-free yogurt, or coconut yogurt

  • Clementines, mandarins, tangerines, or easy peeler (small oranges)

  • Bananas

  • Raspberries or strawberries

  • Carrots

  • Bell peppers (NOT green. Red, orange, or yellow are OK)

  • Cucumbers

  • Cherry or baby tomatoes

  • Salad greens

  • Gluten-free crackers

  • Almond or peanut butter

  • Canned/tinned sardines or tuna in brine (no flavor/garlic/onion)

  • Mayonnaise (no garlic flavor)

  • Popcorn

2. PREP (optional)

You don’t really need to even prep much (we’re short on time, yes?).

If you can, though, it would be great to hard-boil some eggs. Just bring to a boil in water, turn off heat, let sit for 12 minutes, then drain and cool in cold water.

More time? Go ahead and peel + chop some carrots, peppers, cucumber, and tomatoes if you have them!

3. EAT

Now for the payoff. Before you reach for some questionable food that might leave you
hurting, just eat one of your safe snacks.

  • ½ banana with 1 Tbsp (15ml) nut or peanut butter

  • Carrots, tomatoes, bell peppers, and/or cucumber with hard-boiled eggs

  • Tuna or sardine salad (mix tin with mayo and some salt and pepper). Eat this on your prepped veg or some salad greens.

  • Cheese on gluten-free crackers

  • A small orange with a hard-boiled egg

  • IBS-friendly yogurt mixed with raspberries or strawberries

  • Small or medium-sized bowl of popcorn


Snack game won.

Do you have some other favorite, quick low-FODMAP snacks? If so, please post them in the
comments section!

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If you have IBS or digestive woes, don’t miss my FREE flare fixer meal plan.

It’s your ticket to try Low-FODMAP (done right) without having to figure it all out first.

It’ll have you feeling better inside of a week!

Warm regards, 

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Erin Skinner, MS, RD, IFNCP, CPT