Going on holiday can cause quite a few issues for people living with IBS, as I highlighted in a recent post offering my advice on travelling while on the low fodmap diet.
One of my top tips was to bring along your own low fodmap snacks, so I thought I’d put together this post on some of the most suitable snacks to take with you when out and about…
Low fodmap crisps
Ready salted crisps are pretty much the main option for low fodmappers, but there are some that are tastier than others. Good choices are Lightly Salted Kettle Chips and Tyrells’ Lightly Sea Salted.
My absolute favourite however are Eat Real’s Veggie and Kale Straws. These are both delicious and absolutely more-ish
Make your own sandwiches
If I’m going on a day trip, or even taking a long-haul flight and want to stick to my diet, then I often make up my own low fodmap sandwiches. Supermarkets now have a wide range of gluten free breads to check out – simply find some unflavoured meats or low fodmap spreads and make yourself up a yummy snack for while you’re on the go!
Popcorn & gluten free pretzels
salted popcorn and gluten free pretzels are good snacking options – as long as your somewhere that doesn’t expect silent chewing!
If you’re after some sweet travel snacks, why not take along some little bags of sweet popcorn? Quite a few out there now are low fodmap, you just need to check the ingredients to ensure there’s no sign of fructose, and if there’s not, you’re good to go.
Boiled eggs
Rolled in a little bit of sea salt, boiled eggs are a really tasty travel-friendly snack!
A low fodmap nut and seed mix
Why not make up a tub of mixed nuts and seeds for your travels? Safe options (in the right portion size) include, poppy, pumpkin, sesame, and sunflower seeds, along with peanuts, macademia nuts, almonds and walnuts.
Muesli and snack bars
Muesli and snack bars can be a good option for low fodmappers, but you need to take the time to check the packets for ingredients before you can find a couple that are suitable for you.
Fody has a range of snack bars that although aren’t cheap, you can rely on to be safe to eat without leaving you with IBS symptoms.
Make your own fruit bowls and salads
If you’re keen to eat healthy, then a good tip is to make up your own little Tupperware tubs of fodmap-friendly salads. Chop up some blueberries, grapes, pineapple, or strawberries for a fruit salad for example, or simply pop a banana, orange or kiwi fruit in your bag.
You can always make up some carrot or red pepper sticks, or pick up some fodmap friendly olives to take along, but when it comes to salads there’s a world of choice out there. For a great selection, from chicken pesto to pumpkin and quinoa, I recommend checking out Charlie’s Choice for 20 of the best low fodmap salad recipes.
Crisp breads and rice cakes
Personally I find crisp breads and rice cakes particularly bland, but many of my low fodmap friends swear by them and, of course, it’s all about livening them up with topping, like the dips below! Shar’s ever-growing range of low fodmap products includes some good crispbreads, so if they’re your thing, they may be worth checking out…
Make your own dips
To liven up plain crisps, carrot sticks or those often dry low fodmap breadsticks, why not make up some of your own low fodmap dips? I live by this recipe for low fodmap pesto, but you can make a whole range of dips from smoky red pepper to tahini and herb. They’re really simple to make and there’s some great ones to try out at Cook Low Fodmap and A Less Irritable Life.
