Safer low FODMAP foods/brands

100 Calorie Low FODMAP Snacks

Let’s face it we all get the munchies or need a little something to tied us over until lunch or dinner. All too often, I catch myself grabbing something that I might regret later. So, I made a list of my go to 100 calorie low FODMAP snacks. Even better, a few are under 100 calories! Keep in mind everyone’s tolerances are different, adjust to your needs, or talk to your dietician. Always read labels to verify all ingredients in manufactured products are low FODMAP/low sugar and safe for you. 

High protein snacks

  • A hard boiled egg  – 78 calories
  • Popcorn cake (35 calories) with a slice of turkey (50 calories) topped with a few handful of microgreens (0 cal) – 85 calories and healthy protein and greens!
  • 15 Roasted almonds – approximately 100 calories, and make it easy on yourself, buy the 100 calorie packs, easily portable
  • 1 cup chicken noodle soup – 100 calories, And comforting
  • Egg white on toast – approximately 100 calories, depending on your bread. Egg white have virtually no calories. Again, top with a few microgreens and a dash of salt and pepper.
  • 10 cooked medium sized shrimp with a squirt of lemon juice – 85 calories
  • Corn tortilla (small size) ( 60 cal) with 1 Tablespoon sharp cheddar (22cal) – 85 calories, Warm in microwave or toast on skillet, fold and enjoy a baby quesadilla
  • Smoked salmon roll-up, spread thin layer of cream cheese onto a slice of smoked salmon with a squeeze of lemon and roll up.  2 thin slices of salmon (45 cal) with 1 Tablespoon cream cheese (50 cal) – 100 calories total, high protein and rich in Omega 3 oils (heart healthy)
  • 1 pack String cheese – 85 calories
  • Lettuce wrap with 4 slices of thin turkey (or ham) – 100 calories

Fruity snacks

  • Clementine (35 cal) with a Babybel light cheese snack (50 cal) – 85 calories
  • Small greenish banana – 100 calories
  • 1/2 cup strawberries (25 cal) with 10 Nut Thin crackers (65 calories) -90 calories
  • 1/4 cup blueberries (depending on your tolerance) (20 cal)with 1/4 cup Cottage cheese (lactose free if needed)  (50 calories) – 75 calories total
100 calorie snacks, low FODMAP
100 calorie snacks, low FODMAP

Veggie snacks

  • 1/4 sliced red pepper (15 cal) with 2 Tablespoons Soft goat cheese (80 cal) – 100 calories, I love the tang of goat cheese!
  • Eggplant pizza, roast (400 degrees) 3-4 slices of eggplant until edges get crispy, top with 1 teaspoon tomato sauce and 2 TB shredded mozzarella – 100 calories
  • 1/2 Avocado (we can tolerate them), sprinkled with salt – 100 calories, powerhouse of nutrition, fiber and heart-healthy monounsaturated fat

Salty / crunchy snacks

  • Skinny Pop popcorn – one snack size bag, very portable (or 2 cups)
  • 1/2 cup cooked rice noodles with a drizzle of tamari (gluten free soy sauce) – 95 calories
  • Pringles snack pack – 110 calories, when you need some junk food (no judgements here)
  • 1/2 cup Rice Chex – 75 calories, I like to munch on this plain. I’ve also made a home made low FODMAP chex mix 1/3 cup equals about 100 calories.
  • 1 Kind mini bar – 100 calories, portable and low sugar (dark chocolate, nuts and sea salt)

Sweet snacks

  • 5 Special dark Hershey’s kisses – 100 calories
  • 13 Dark chocolate covered peanuts – 100 calories
  • 10 dried banana chips – 100 calories
  • 13 Swedish Fish candy – 100 calories (watch sugar )
  • 10 Sour Patch kids – 100 calories (my son’s favorite)
  • 1 Justin’s dark chocolate peanut butter cup – 105 calories and amazing!

**Always read labels to verify all ingredients are low FODMAP. 

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