Eating small frequent snacks throughout the day increases energy levels and keeps one’s productivity high, while also helping to ease the symptoms of IBS. One should remember to eat snacks slowly and in between meals in order to prevent gas. A well-balanced stock of IBS-friendly, low-FODMAP snacks that provide fiber and are low in sugar and fat is a healthy alternative to regular snacks that may cause IBS to flare up.

With a little bit of planning and patience, one can treat themselves to these healthy well-balanced snacks. However, it’s always good to stick to the best foods for IBS because flare-ups vary from person to person, and there may be some items listed here that may not agree with some people. It is important to know one’s body and plan the diet accordingly:

1. Rainbow veggie chips
Bake or air fry colorful, crispy, and crunchy nutritious chips made from carrots, zucchini, beetroot, turnip, and sweet potatoes. They’re tasty and leave one feeling full, and they are also packed with vitamins and minerals.

2. Homemade popcorn
Making one’s own popcorn at home means they have a nutritious, low-calorie snack that does not cost a lot. One can also add the desired amount of fat and seasoning and either microwave or pop them in the popcorn maker. If one likes a cheesy flavor and extra protein, they can season the popcorn while they’re still hot. they can be sealed in an airtight container and carries along when going to work.

3. Fruit salad
For IBS patients, FODMAP-friendly salads are easy foods to make. Chop low-fructose fruits like blueberries, cranberries, bananas, kiwis, cantaloupe, grapes, oranges, and strawberries and store them in small tubs for healthy snacks. Alternatively, one can top them with low-fat yogurt to make them feel fuller.

4. Pancakes
Another great food for IBS patients, pancakes can be made nutritious using millet, quinoa, or rice flour and taste delicious when served with fresh strawberries, raspberries, and blueberries and a little maple syrup.

5. Grilled lean meat
Grilled chicken, turkey, lean beef, or fish can be eaten as a nutritious, protein-rich snack.

6. Rice crackers
Rice crackers are gluten and dairy-free snacks and great food options for IBS patients. Eating rice crackers as a snack will make digestion easy as they are low-FODMAP foods.

7. Nuts and seeds
Nuts and seeds are low-FODMAP foods and are nutritious and filling, making them great for IBS. Individuals can snack on almonds, chestnuts, macadamia nuts, pine nuts, walnuts, pumpkin seeds, peanuts, sunflower seeds, brazil nuts, pecans, flaxseeds, and almonds.

8. High-fiber grains and cereals
These can also be enjoyed as a snack. Oatmeal, sourdough bread, quinoa, whole-grain rolls, brown rice, low-fat chips, and crackers are great foods for IBS patients.

9. IBS-friendly beverages
Besides drinking six to eight glasses of water, some beverages can be included in the diet. These are fennel seeds and peppermint infused tea, unsweetened, low-FODMAP fruit and vegetable juices, and soy milk and beverages.