5 Quick and Easy Vegan IBS Friendly Snacks

When I first became vegan I was always looking for filling and healthy snacks that could also keep my IBS happy. All of these snacks are low FODMAP snacks, completely vegan, high in fibre, and homemade! I always come back to these as they never aggravate my IBS and take such a short time to make.

Low FODMAP Vegan Snacks

1. Peanut butter, banana and rice cakes

2 tbsp peanut butter – I use a peanut butter that is 100% peanuts with no added oil, sugar or salt. My personal fave is the Aldi one as it is super cheap and has zero additives. If you can’t get your hands on that, MyProtein also have 1kg tubs of peanut butter for a really good price, often with discounts available.

A sliced banana – make sure it is a barely ripe banana to keep the FODMAPs down.

2 rice cakes

Spread  the peanut butter over the rice cakes and top with sliced banana. Sprinkle over some cinnamon or drizzle with agave syrup for an extra tasty snack.

If you aren’t a fan of peanut butter that is not a problem, sub with almond butter (a tbsp is a safe FODMAP serving)

2. Almonds and Dark Chocolate

10 almonds

2 squares of dark chocolate

Simple and quick to put together providing healthy fats and antioxidants.  If I have an extra few minutes I melt the chocolate and drizzle over the almonds for an extra luxurious treat.

3. Popcorn and Dried Fruit Mix

1 cup of popcorn – my favourite is sweet and salty, try to look for brands that don’t add lots of extra sugar and not the toffee/caramel popcorn varieties.

Your choice of dried fruit – I love to add 1 tbsp of cranberries, shredded coconut or raisins.

Fruit and popcorn give you a good hit of fibre, as well as popcorn being a wholegrain snack.

4. Roasted Garlic Chickpeas

1 tin of chickpeas

1tbsp garlic oil

Your choice of seasoning – paprika or cumin for example 

Roast the chickpeas with garlic oil and sprinkle with smoky paprika for a delicious quick snack. Try adding different spices to make your own variation. Eat by themselves or as a crunchy addition to salads.

5. Homemade Hummus with Tortilla Chips or Vegetable Sticks

Store bought hummus can contain high FODMAP foods likes garlic and onion, by making your hummus at home you can control what goes into it and still get a delicious authentic hummus taste by adding garlic oil. It only takes 5 minutes to blend everything together. Just be sure to stick to correct portion sizes. Around 30g to 50g depending on what your body can tolerate.

My go to low FODMAP hummus recipe is this one from A Little Bit Yummy

Once you get the feel of it, you won’t need a recipe to make delicious homemade hummus anymore. Try different variations as well. Sometimes I will add olives, pesto, or avo to my hummus for different flavours.

What are your favourite go to vegan low FODMAP snacks?

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