Best IBS Snack Ideas

IBS snack ideas

Best IBS Snack Ideas: From Me To You

I’ve found that finding IBS snack ideas can be difficult.

Every person with IBS is different, so it’s not always a “one size fits all” kind of deal.

I’ve shopped in three different grocery stores in one day before to get my snacks and meals…yikes!

It’s especially difficult finding IBS snack ideas for on-the-go.

Most often, I come across a complex recipe, but I don’t always have time (or will) to cook.

I’m here to save you from this chore and provide you with several IBS snack ideas!

I tried to keep many different people in mind with these snacks.


Always Avoid Triggers

Before we delve into snacks, this might not be the obvious for everyone, but it is for most. NO TRIGGERS!

While I may be able to enjoy a particular snack, it may not work for you.

Triggers can differ from person to person.

It all depends on your IBS triggers and other factors.

I’ve put together a nice variety of ideas for you to choose from or get your own ideas from.

If any of the snacks I mention include one of your IBS triggers, then please avoid it.

I hope you find some great snack ideas from this post!


Choosing The Right IBS-Friendly Snack

  • As I mentioned above, avoid all of your trigger foods.
  • The key is always moderation.  Too much of anything can be a REALLY BAD thing.
  • Some foods in moderation you may tolerate, but find to be a trigger in larger portions.
  • Read Nutrition Labels!  Know your ingredients, try to keep it healthy.
  • Avoid messy foods if you’re looking for a snack to take with you.
  • Low FODMAP snacks are especially great to try! (this restricts particular types of carbs that are known to trigger symptoms)

Snack Idea #1: Pretzels

IBS snack ideas

I feel like people forget all about pretzels, I mean come on, they’re next to the potato chips which are a big deal!

Pretzels can be found at every super market and they’re affordable.

These also take care of salty snack cravings!

Pretzels are great because they don’t have popular IBS offenders like dairy, artificial sweeteners or loads of refined sugars.

If you’re concerned about gluten intake, there are usually gluten free pretzels available in most stores.

Pretzels can be a great staple snack as they’re filling and you can pair pretzels with many other foods like dips, chocolate, etc.

Enjoy Life Chocolate Chips are my favorite for pretzels, the chocolate is gluten, dairy, soy and nut free!

Just be sure not to overindulge in pretzels, too much could lead to a bout of constipation.

I always try to balance out the foods I eat with other foods throughout the day.  (example:  If I had pretzels last, I’ll go for a fruit or veggie next!).


Great Pretzels For Snacking and My Favorite Chocolate Chips!

Snyder's of Hanover Mini Pretzels Canister, 40 OunceSnyder’s of Hanover Mini Pretzels Canister, 40 OunceSnyder's of Hanover Gluten Free Mini Pretzels - 8 oz - 2 pkSnyder’s of Hanover Gluten Free Mini Pretzels – 8 oz – 2 pkEnjoy Life Dark Chocolate Chip Morsels(Pack of 12)Enjoy Life Dark Chocolate Chip Morsels(Pack of 12)


Snack Idea #2: Granola

IBS snack ideas

Granola is a very versatile snack.  You can add so many different things into your granola, or eat it plain.

I like to create parfaits with granola by adding a lactose-free greek yogurt and fresh fruit!  Yum!

Granola can also be used as part of a trail mix, you can mix up the recipe for a nice variety.

Of course, granola can be enjoyed with a lactose-free milk just like cereal!

I mention non-dairy options to pair with it because most people with IBS have issues with dairy to some degree.


Amazing Granola Options!

purely elizabeth Coconut Cashew Grain-Free & Gluten Free Granola, 0.5 Poundpurely elizabeth Coconut Cashew Grain-Free & Gluten Free Granola, 0.5 PoundPurely Elizabeth Ancient Grain Granola, Cranberry Pecan, 12 OuncePurely Elizabeth Ancient Grain Granola, Cranberry Pecan, 12 OuncePurely Elizabeth Ancient Grain Granola Cereal Blueberry Hemp, 12ozPurely Elizabeth Ancient Grain Granola Cereal Blueberry Hemp, 12oz


Snack Idea #3: Ice Cream (Made with Coconut or Almond Milk)

IBS snack ideas

Ice cream is one of my all-time favorite snacks, so I had to fit it in on the list.

But guess what?  Dairy is a major trigger, even for myself.

But why miss out on my favorite dessert snack??

There are TONS of dairy-free ice cream options that you must try if you love ice cream like I do!

My favorite lactose-free option (technically not dairy-free, but lactose causes most issues) is Lactaid vanilla, it’s the best!

But if you need to go totally dairy-free, Ben and Jerry’s has you covered, along with SO Delicious, two superb brands in my book.

It may take a little extra time to find these products, but in my mind it’s always worth it for ice cream.


Snack Idea #4: Thins/Crisps

These make great party snacks which pair well with hard cheeses like cheddar and many other foods.

They can also be paired with fruits, dips and spreads, plus more.

Original Triscuit 100% Whole Wheat 13 Oz. Family Size Crackers (Pack of 2 Boxes)Original Triscuit 100% Whole Wheat 13 Oz. Family Size Crackers (Pack of 2 Boxes)Blue Diamond Gluten Free Almond NutThins Cracker Crisps, Hint of Sea Salt, 4.25 Ounce (Pack of 12)Blue Diamond Gluten Free Almond NutThins Cracker Crisps, Hint of Sea Salt, 4.25 Ounce (Pack of 12)Blue Diamond Gluten Free Honey Nut-Thins Cracker Crisps, Honey Cinnamon, 4.25 Ounce (Pack of 12)Blue Diamond Gluten Free Honey Nut-Thins Cracker Crisps, Honey Cinnamon, 4.25 Ounce (Pack of 12)


Snack #5: Bars Galore!

Bars are my favorite of the IBS snack ideas because they’re so easy to take on your travels to work, school or abroad!

There are so many types of food bars out there..breakfast bars, protein bars and nut bars just to name a few.

As for myself, I try to choose a bar that doesn’t include too much sugar and one that is free from artificial sugars.

Protein bars are great because they’re very filling!


Bar Faves!

KIND Healthy Grains Granola Bars, Variety Pack, Gluten Free, 15 CountKIND Healthy Grains Granola Bars, Variety Pack, Gluten Free, 15 CountQuest Bars High Protein Gluten Free, Original Variety Pack, 12-BarsQuest Bars High Protein Gluten Free, Original Variety Pack, 12-BarsLow FODMAP Dark Chocolate, Nuts and Sea Salt Snack Bars (Box of 12)Low FODMAP Dark Chocolate, Nuts and Sea Salt Snack Bars (Box of 12)

Quest Bars are my absolute favorite!  You can heat them in the microwave or an even more delicious treat.

They come in a huge variety of flavors, my personal favorites are chocolate chip cookie dough, sooo good!

If you follow a low FODMAP diet, I’d recommend the FODY low FODMAP bars.  The dark chocolate, nuts and sea salt snack bars are the perfect snack!

I personally really enjoy the FODY bars, they have a great taste and are filling.


Photo Credit 1: By Bill Longshaw at FreeDigitalPhotos.net

Photo Credit 2: By SawBear at FreeDigitalPhotos.net

Photo Credit 3: By tiverylucky at FreeDigitalPhotos.net

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