Proteins- they’re a crucial component of every cell in the body. From hair and nails to enzymes, muscles, skin, and blood, they’re the building blocks that make up our bodies and everything around them! 

High protein diets are not just for bodybuilders either- children and teenagers need them to grow strong, pregnant women pass their benefits on to the baby, and the elderly should add extra to their diets in order to keep bones strong and avoid muscle mass loss. If you’re on any specialty diet- like the low FODMAP diet- being mindful of keeping things balanced is super important too.

Protein Food Sources


When it comes to proteins, there are lots of different food sources and options, even for those that are vegetarian, vegan, lactose-intolerant, or on the low FODMAP diet.

  • Fish and Seafood
  • White-Meat Poultry
  • Beef
  • Pork 
  • Dairy Products- Milk, Cheese, and Yogurt (For low FODMAP, make sure to go lactose-free or check Monash University recommended serving sizes)
  • Eggs
  • Beans and Legumes
  • Nuts and Seeds (again, make sure to check which ones are FODMAP-friendly)
  • Soy Products
  • Some Whole Grains

All are excellent sources of proteins that should be incorporated into your daily meals! When it comes to low FODMAP, high protein snacks, we’ve got some ideas too.

Low FODMAP Snacks


Some of our favorite high protein, low FODMAP snacks come from Fody’s very own snack cabinet. This way, we know for sure they’re safe to eat, and Monash-University approved!

Fody’s Low FODMAP Snack Bars

Our specially-formulated low FODMAP snack bars are good-to-go whatever you do. A mix of fruits, nuts, grains, and seeds, they’re packed with proteins and rich in vitamins.

Low FODMAP Cheese and Gluten-Free Crackers

For all the cheese lovers in the room, we put together a definitive list of low FODMAP cheeses; and the good news is, it’s quite extensive. As long as you stick with the recommended serving size of 40g, you won’t be missing out on much!

Low FODMAP Oatmeal Energy Cookie Balls

According to Monash University, 2 tablespoons of peanut butter are safe to eat on the low FODMAP diet; and trust us, a little bit of peanut butter goes a long way in our ready-to-eat energy cookie balls! They’re bite-sized, so they’re perfect for portion control (and make a great snack for the kiddos).

Low FODMAP Overnight Oats with Berries

One of our Fody favorites, these overnight oats can be conveniently packaged for work or as a quick and easy school snack (as long as you skip the nuts and allergens)! Feel free to mix and match whatever ingredients you prefer, experimenting with something new each time you make this low FODMAP recipe.

Garlicky Low FODMAP Hummus

Crossing over to the savory side of snacks, try making your own creamy, garlicky, low FODMAP hummus with protein-packed chickpeas. Unlike the store-bought kind, you’ll know exactly what goes into it, never having to worry about high FODMAP additives or preservatives.

Low FODMAP Deviled Eggs

Another high protein, low FODMAP snack recipe that’s fun to make for friends and family, these eggs pack a whopping 17 grams of protein per serving. They make for an excellent lean, vegetarian, lactose-free, gluten-free choice for anyone with dietary restrictions too.

Low FODMAP BBQ Chicken Lettuce Wraps

If you’re a carnivore at heart, try these low FODMAP chicken lettuce wraps on for size. Want leftovers for tomorrow’s lunch? Make up a larger portion, and leave a few to snack on in the meantime!

Browse more low FODMAP snacks or check out our low FODMAP recipes. We update our shop and recipe book often, so be sure to check back! 

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