Traveling can be a real challenge for people with IBS or other digestive issues. Finding safe, low FODMAP snacks while on the go can be difficult, but with a little bit of planning and preparation, it is possible to have safe foods on hand and keep your gut calm and IBS symptoms at bay! 

Here are some low FODMAP travel snack ideas to help you stay on track while on the go:

1. Fresh fruit – Some fruits are low in FODMAPs and can be a great snack option. Examples include firm bananas, mandarins, oranges, kiwifruit, blueberries and grapes.
2. Nuts and seeds – Nuts and seeds are a great source of protein, fibre and healthy fats. Some low FODMAP options include peanuts, walnuts, mixed nuts and pumpkin seeds. We also love Pic’s Peanut Butter Slugs! 
3. Rice cakes – Rice cakes are a low FODMAP snack that can be a great option for travel. They are light and portable, and can be topped with nut butter, cheese slices or a low FODMAP spread.
4. Hard boiled eggs – Eggs are a great source of protein and can be boiled ahead of time for an easy on-the-go snack. Just keep them cool in a cooler bag. 
5. Pretzels – Pretzels are a tasty, easy and non-perishable snack option and low FODMAP at ½ cup serving size. 
6. Cheese sticks – Hard cheeses are low in lactose, making them a great low FODMAP option. Look for individually wrapped cheese sticks for easy portability.
7. Beef jerky – Beef jerky can be a great source of protein while on the go. Look for brands that do not contain any high FODMAP ingredients such as garlic or onion powder.
8. Dark chocolate – Dark chocolate is a low FODMAP sweet treat and a great option to have on hand for travel. Look for brands that do not contain any high FODMAP ingredients such as inulin or honey.
9. Low FODMAP protein bars – Great for a convenient and satisfying snack on the go. Look for bars that are specifically labeled as low FODMAP such as fodbods or check the ingredients list don’t contain any high FODMAP ingredients such as chicory, inulin, dates or honey.
10. Canned tuna – A non-perishable high protein option that is great for on the go. Pair with rice crackers for a snack or, if you have access to a microwave, pair with a quinoa and rice microwave cup for a filling low FODMAP meal. 
11. Low FODMAP cookies – Such as our low FODMAP peanut butter chocolate chip cookies or low FODMAP chocolate-dipped ANZAC biscuits. Both make for a great gut-friendly sweet treat option on the go.

Remember to always read labels carefully and plan ahead when traveling. By packing low FODMAP snacks and meals, you can stay on track with your diet and enjoy your travels without having to worry about IBS flare ups.

Published: 29th May 2023

Author: Bianca Berton-Scarlet Monash FODMAP trained Dietitian