Low FODMAP Protein Snacks: 12 Easy Ideas

Snacking is where a lot of low FODMAP diets fall apart. Most shop-bought protein bars and snacks are packed with inulin, chicory root or polyol sweeteners — exactly the things that trigger bloating in people with IBS. The good news: gut-friendly snacking is easy once you know what to reach for. Here are 12 simple, low FODMAP, high-protein ideas.

Quick low FODMAP protein snacks

1. A That Protein shake. One serving of Blissful Brown Rice & Raw Cacao (FODMAP Friendly certified) blended with almond milk — the fastest gut-friendly protein hit there is.
2. Peanut butter rice cakes. Two plain rice cakes topped with 1 tbsp smooth peanut butter.
3. No-bake protein balls. Oats, peanut butter, maple syrup and a scoop of Nutty Nutty (low FODMAP), rolled and chilled.
4. A small handful of walnuts or peanuts with a few strawberries.
5. Chia pudding. Made ahead with plant milk and a scoop of protein — grab and go.
6. Firm tofu "chips." Roasted firm tofu cubes with olive oil and paprika.
7. Oatcakes with peanut butter and a sprinkle of cacao nibs.
8. A protein hot chocolate made with cacao protein and warm almond milk.
9. Carrot sticks with peanut butter for dipping.
10. A small bowl of porridge made with oats and a scoop of protein — snack-sized.
11. Pumpkin seeds and a few blueberries.
12. A protein flapjack or granola bar made at home with low FODMAP ingredients.

What to avoid

Skip snacks containing inulin, chicory root, FOS or polyol sweeteners (sorbitol, mannitol, xylitol, maltitol). Watch portion sizes on nuts and dried fruit, and check any flavoured protein bar's label carefully — most mainstream ones aren't low FODMAP.

Make snacking easy

Building a few of these into your week takes the stress out of the 4pm slump. For the bigger picture, our beginner's guide to the low FODMAP diet and low FODMAP shopping list are good places to start.

Browse the full range at thatprotein.com — free UK delivery on orders over £30.

This article is for general information and isn't medical advice. If you have IBS or any digestive condition, please consult your GP or a registered dietitian.