Dr. Rachel’s Top 10 Favorite Low-FODMAP Food & Snacks

I have been following a modified low-FODMAP diet since 2013, and it completely alleviates my IBS.  I am so ecstatic about a low-FODMAP diet, that it inspired my blog, recipes and all my low-FODMAP food products.

On my modified low-FODMAP diet, there are certain things that I really enjoy. Here is my list of the best low-FODMAP food and snacks I absolutely could not live without.  These are MY personal top 10 low-FODMAP food choices to keep my tummy happy and energy up.  You will discover your own, as you get comfortable with the program.

While I often gravitate to similar food choices week after week,  the one area I try to mix it up is with my fruits, vegetables and grains.  That way I keep my gut aligned and my intestinal microbiome ‘diverse’. Luckily, there are MANY options that are tolerated on a low-FODMAP diet.  See my Low-FODMAP Free Happy Gut Guide for more details!

Check out my list of the Top 10 BEST Low-FODMAP Food and Snacks below, and for other ideas, peruse over 500 more low-FODMAP recipes on my blog or read my Low-FODMAP 5-Day Meal Plan.  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

Dr. Rachel’s Top 10 Favorite Low-FODMAP Food & Snacks

1. Chicken and Turkey
   • I have my Low-FODMAP One Pan Italian Chicken with Vegetables and Low-FODMAP Maple Glazed Turkey Breast every week, and pack it for lunch to take to work each day.  Easy to make, filling, and so good for me.
2. Fresh Low-FODMAP Fruit
   • I love fresh fruit, for the natural energy boost, good-for-you fiber, and flavor.  Fruit will satisfy your sweet tooth without the processed sugar crash.  Try low-FODMAP portions of kiwi, strawberry, honeydew, canteloupe, raspberries and pineapple!
3. Carrots
   • While I love many types of veggies, carrots are simple to have on hand.  If I feel a little fancy, I will dip them in Low-FODMAP Ranch.
   • For a sweeter twist, I opt for my Low-FODMAP Glazed Carrots.
4. Low-FODMAP Energy Bars
   • While I miss my low-FODMAP Happy Bars, I can also digest some GoMacro, Enjoy Life and Nature Valley products.  I need this portable convenience!
5. Peanuts, and other Low-FODMAP Nuts
   • No question, I enjoy peanuts, or peanut butter every day.  I also love walnuts, pecans, macadamia nuts, and hazelnuts.
6. Grains: Oats, Rice, Quinoa
   • Check out my Low-FODMAP Oatmeal Chocolate Chip Energy Bites, Low-FODMAP Chai Overnight Oats, Low-FODMAP Lemon Rice and Low-FODMAP Meat and Quinoa One Pot recipes for some of my weekly choices.
7. Low-FODMAP Yogurt with Fruit and/or Granola
   • Creamy and filling yogurt is a treat, and if you can find lactose-free Greek yogurt, then you amp up the protein even more.  I like to top mine with berries and granola.
8. Canned and Fresh Fish
   • I am a huge fan of my Low-FODMAP Glazed Cod and Low-FODMAP Cajun Tuna Salad recipes.  Lunch or dinner, fish is the perfect way to get protein and healthy fats, while being super low-calorie.
9. Cheese
   • Easy for a snack, grab a mozzarella cheese stick, or top a low-FODMAP cracker with a slice of cheddar.  
10. Dark Chocolate (chips, squares or bars)
    • My sweet tooth is well taken care of with plain dark chocolate, but I will also enjoy a dark chocolate peanut butter cup, coated nuts, or potato chip.

I could go on and on, but these above are really my best Top 10 low-FODMAP foods for meals, snacks, or any time of day.  What are your favorites? 🙂