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Low FODMAP Snacks for IBS Relief and Sustained Fullness with High Protein Content

Living with Irritable Bowel Syndrome (IBS) can present unique challenges, particularly when it comes to finding snacks that are both gut-friendly and satisfying. Thankfully, adopting a low FODMAP diet can help alleviate IBS symptoms by reducing the intake of fermentable carbohydrates that can trigger digestive distress. To ensure you stay full and energized throughout the day, incorporating snacks with high protein content becomes crucial. Not only does protein provide essential nutrients for your body, but it also promotes satiety and helps curb cravings. In this guide, we will explore a range of low FODMAP snacks that are not only IBS-friendly but also rich in protein, keeping you nourished and satisfied.


By focusing on low FODMAP snacks, you can enjoy a wide variety of delicious options while minimizing digestive discomfort. These snacks are carefully selected to avoid common trigger foods that may exacerbate IBS symptoms. Additionally, incorporating protein-rich ingredients into your snacks helps stabilize blood sugar levels, prevent energy crashes, and promote longer-lasting fullness.


Whether you need a quick bite between meals or a late-night snack, this collection of low FODMAP snacks with high protein content offers you a balanced approach to managing your IBS while providing the necessary nutrients your body needs to thrive. From simple options like hard-boiled eggs and Greek yogurt to more creative combinations featuring seeds, nuts, and lean proteins, you'll discover an array of satisfying snacks that won't compromise your digestive well-being.


By selecting snacks that are low in FODMAPs and high in protein, you can maintain stable blood sugar levels, support your digestive health, and experience improved overall well-being. Let's dive into this collection of flavorful and nourishing low FODMAP snacks that will keep you feeling full, satisfied, and in control of your IBS symptoms.


15 low FODMAP high protein snacks to keep you fueled and satisfied:

  1. Hard-Boiled Eggs: A classic protein-packed snack that's easy to prepare in advance.

  2. Greek Yogurt: Opt for lactose-free or low lactose varieties, and add some low FODMAP fruits or a sprinkle of nuts.

  3. Roasted Chickpeas: Toss drained and rinsed chickpeas with olive oil and your favorite spices, then bake until crispy.

  4. Peanut Butter Banana Bites: Slice a banana and spread each slice with a tablespoon of peanut butter.

  5. Rice Cake with Tuna: Top a rice cake with canned tuna mixed with a dollop of mayo or lactose-free yogurt.

  6. Deli Meat Roll-Ups: Wrap low FODMAP deli meat around a slice of lactose-free cheese or cucumber.

  7. Edamame: Enjoy a handful of steamed or roasted edamame pods for a protein-rich snack.

  8. Almonds: A small handful of almonds provides a good dose of protein and healthy fats.

  9. Turkey Jerky: Look for low FODMAP turkey jerky options without added high FODMAP seasonings or sweeteners.

  10. Cottage Cheese with Berries: Combine lactose-free cottage cheese with a handful of low FODMAP berries.

  11. Quinoa Salad: Prepare a batch of quinoa salad with low FODMAP vegetables, herbs, and a protein source like grilled chicken or tofu.

  12. Seaweed Snacks: Enjoy roasted seaweed sheets for a crunchy and low-calorie protein-rich snack.

  13. Sliced Turkey or Chicken Breast: Roll up a few slices of low FODMAP turkey or chicken breast for a quick and easy protein boost.

  14. Pumpkin Seeds: Roasted pumpkin seeds are a delicious and nutrient-dense snack option.

  15. Low FODMAP Protein Bars: Look for protein bars specifically labeled as low FODMAP, made with ingredients like rice protein or pea protein.

Remember to check ingredient labels and portion sizes to ensure they fit within the low FODMAP guidelines. Enjoy these snacks as part of a balanced diet to keep your energy levels up and support your protein needs.


At Nutrition and Co we offer a 3 month IBS Gut re-set program that helps you work through the phases of the low FODMAP diet with a specialist IBS dietitian. All our Dietitians are highly specialised and can guide you every step of the way.

Email info@nutritionandco.co.uk to find out more information or head to our IBS gut re set page for more information.

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