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Low FODMAP Snacks for Your Summer Road Trip

FODY's Low FODMAP Diet Blog!

Whether it’s a getaway to a lakefront resort or a weekend at grandma’s (sigh), you’ll need a backseat full of low FODMAP snacks on your summer road trip to keep your passengers and their stomachs happy.

Low FODMAP snacks are the perfect traveling companion for road trippers that experience irritable bowel syndrome (IBS). You don’t want you or a fellow rider’s IBS symptoms to flare up once you’re on the open road – the next rest stop could be miles away. Plus, you’ll be at the mercy of gas station food menus unless you really enjoy beef jerky and roller-grilled hot dogs.

Our road-ready FODMAP food list includes snacks that have a place in any low FODMAP diet.

Low FODMAP Bars

Low FODMAP snack bars are easy to carry, easy to manage, and provide more nutrition than other bar-shaped favorites like chocolate or candy.

That’s not to say they sacrifice on taste for FODMAP certification. These Low FODMAP Dark Chocolate, Nuts, and Sea Salt Bars are decadent treats – what’s better than salted chocolate? – that are filling and delicious. Each bar has just seven grams of sugar, six grams of protein, and three grams of fiber, making for a well-rounded snack even the pickiest of eaters will approve of.

Remember to look for Low FODMAP bars that have been tested and certified Low FODMAP by Monash University to ensure you’re adhering to their Low FODMAP portion sizes.  

Low FODMAP Trail Mix

Not just for hikers, we’d be remiss if we didn’t include this on-the-go favorite to our Low FODMAP foods list.

Trail mix of any kind is a robust treat that can survive the rigors of the road, but for those with IBS, we suggest an organic Low FODMAP Trail Mix that’s Monash-certified Low FODMAP. We understand that many of you may prefer a DIY trail mix, but that leads to uneven portions that aren’t FODMAP friendly. If you can find a Low FODMAP trail mix that’s gluten- and lactose-free, then you’ve got the perfect summer road trip snack to satisfy everyone.

And don’t worry if your kids spill them between the car seats, they make for a fine surprise snack on the return ride home.

Low FODMAP Chips

Chips get a bad rap considering most brands are saltier than German soccer fans at the 2018 World Cup.

Luckily for us FODMAP dieters, there are plenty of Low FODMAP Chip options made from simple, natural ingredients. These Low FODMAP BBQ chips in particular have no artificial colors or flavors, no preservatives, and are gluten, lactose, garlic, and onion-free. Oh, and they’re also Low FODMAP-certified by Monash.

Low FODMAP chips are easy to portion, will maintain their crunch throughout the journey there and back, and are underrated sandwich additions when lunchtime rolls around.

Mo’ Hunger? No Problems

  • If you’re not into the hodge-podge of nuts, quinoa, banana chips, and chocolate in our trail mix, this Low FODMAP recipe for sweet & hot toasted pecans provides some sweet with a little kick.
  • Bringing a cooler and planning to stop for a picnic? Try this recipe for Low FODMAP hummus. It’s extra-garlicky, so don’t forget the breath mints.
  • Baby carrots. The researchers at Monash University have labeled baby carrots as FODMAP-free, so crunch away.
  • Hard-boiled eggs. If you enjoy watching the world burn, then you’ll subject your passengers to this stinky snack. In seriousness, hard-boiled eggs are healthy, filling, and compact. Two eggs are recommended per each Low FODMAP serving.
  • Clementines: This portable snack has no detected FODMAPs, according to Monash University.

We hope your summer road trip is filled with sun and delicious Low FODMAP snacks. For Low FODMAP foods you can eat at home, Fody offers a wide selection of Low FODMAP food products – we’re sure you’ll find something to your taste.

And remember, eat life to the fullest!