Low FODMAP Snack Bars
Have you ever found yourself several hours away from your next low FODMAP meal and really hungry? Being prepared with low FODMAP snack bars, protein bars, or energy bars can help satisfy your hunger and make sticking to the low FODMAP diet a lot easier. Having FODMAP foods available on the go is almost impossible unless you carry Low FODMAP bars.
It can be overwhelming finding low FODMAP bars or even Low FODMAP snacks as there are literally hundreds of Low FODMAP snack bars and Low FODMAP protein bars to choose from. If finding a low FODMAP bar has your head spinning, then this article is for you. We here at ModifyHealth want to provide you with an update on the best and tastiest low FODMAP snack bars so you can feel confident that you can stick with the Low FODMAP diet during your next shopping experience.
Why would I eat Low FODMAP snack bars?
So why reach for a snack bar? It is hard to find an easier, more convenient snack food than a snack bar - no mess and no prep! Snack bars can satisfy a sweet craving without a lot of added sugar and unhealthy fats, fill in nutritional gaps, provide that extra energy boost to help fuel your workouts, and they are made from whole foods.
While it is more nutritionally sound to snack on whole foods such as low FODMAP fruits, vegetables, nuts, seeds, and whole grains, having a low FODMAP snack bar may be the perfect solution when life happens.
Snack bars vary greatly and target consumers by highlighting their unique nutrition features such as gluten-free, high protein, low sugar, high fiber, paleo, ketogenic, vegan, raw, carnivore, usually contain alternate sweeteners like brown rice syrup, and of course low FODMAP.
If you have unique dietary needs beyond FODMAPs you may want to consult with a Low FODMAP trained RD to help navigate. ModifyHealth has Low FODMAP trained RDs if you'd like to work with a dietitian to figure out your Low FODMAP dietary needs.
Quick Review of Snack Bars and Hidden FODMAPs
Oftentimes we use the terms snack bar, energy bar, meal replacement bar, granola bar, and protein bar interchangeably. The goal here is to provide a quick overview with a focus on Low FODMAP and High FODMAP bar options and not dive into the ins and outs of the types of bars.
Protein Bars contain more protein than carbohydrates and fats. Protein levels typically range from ten to thirty grams of protein. Sugar alcohols (high FODMAP polyols) are commonplace as they keep the sugar content low. Synthetic fibers and prebiotics such as inulin, chicory root, fructooligosaccharides, and isomaltooligosaccharide can cause gas, bloating, and abdominal pain in many IBS sufferers. Watch out for high FODMAP protein sources such as soy protein concentrate, whey protein concentrate, nonfat dry milk powder, and possibly pea protein as recent testing has yielded mixed results regarding FODMAP content.
Energy bars are rich in carbohydrates and are designed to provide energy (which really just means calories) and to fuel workouts. Be on the lookout for fructose, high fructose corn syrup, and large quantities of honey or agave as these are often added as the “energy” source. Unfortunately, It can be hard to find Low FODMAP energy bars due to these common High FODMAP ingredients mentioned above.
Meal Replacement Bars
Meal Replacement bars often contain extra vitamins, minerals, and a good balance of macronutrients including carbohydrate, protein, and fat to provide you with similar nutrition of a meal or mini meal.
Granola, Cereal, and Snack Bars
Granola Bars, Cereal Bars, and Snack bars is a catch all term for all the other bars on the market. These are often found in the cereal aisle and are aimed at kids and adults alike. High fructose corn syrup, fruit juice concentrates, wheat, chicory root, and many other high FODMAP ingredients are often lurking. It's hard to find Low FODMAP granola bars due to these High FODMAP ingredients commonly being found in granola bars. Unfortunately, granola bars are typically sweetened with High FODMAP ingredients instead of Low FODMAP sweeteners such as brown rice syrup.
Also, check out these amazing granola bar recipes if you feel like making your own bars: Granola Bar Recipe
It is worth noting that vegan or plant-based bars are made from cashews and high FODMAP dried fruits as these ingredients help bind the bars together.
If you are looking for Low FODMAP granola bars, Low FODMAP Protein Bars, or Low FODMAP energy bars, here are our top choices. Any bars that are certified low FODMAP have undergone testing by either Monash University or FODMAP Friendly. We feel confident that the non-certified bars mentioned below meet low FODMAP criteria and are worth exploring as well.
Certified Low FODMAP Bars
FODY Foods Bars
FODY Foods Bars is one of the more popular Monash certified low FODMAP snack bars and can be found at many grocery stores nationwide. FODY bars are gluten free, lactose free, and contain no artificial sweeteners. It is hard to choose between all of these scrumptious flavors so you should probably try them all to find your new favorite.
- Almond Coconut Bars
- Blueberry Almond Snack Bars
- Dark Chocolate Nuts and Sea Salt Bar
- Peanut Butter Chocolate Quinoa Bar
BelliWelli is new to the Low FODMAP community and offers a plant based, vegan, gluten free, dairy free, Monash certified low FODMAP bar. If you think the low FODMAP diet is boring, boy will you be surprised with these amazing, mouth watering flavors. BelliWelli Low FODMAP bars are definitely going to be a top pick for anyone with a sweet tooth. We are impressed with the added sugar coming in under eight grams and the four grams of fiber.
- Blueberry Muffin
- Birthday Cake - what a great birthday gift idea for your favorite low FODMAP friend
- Candy Cane Fudge - this sounds perfect for the holidays
- Lemon White Chocolate
- Cinnamon Swirl
- Fudge Brownie
P.S. We love their story too!
GoMacro Macro Bars
Several of the full-size MacroBars and MacroBar Minis are certified low FODMAP by FODMAP Friendly. These gluten free, vegan, non GMO, Organic, kosher bars have the right amount of chewiness and are not too sweet. GoMacros bars are the perfect Low FODMAP energy bars for when you are looking for a satisfying mini meal, quick snack, or easy to digest fuel source when doing longer bouts of exercise. Stick with these flavors to ensure you are choosing a low FODMAP certified bar.
- Banana + Almond Butter
- Coconut + Almond Butter + Chocolate Chips (regular and mini)
- Dark Chocolate + Almonds
- Double Chocolate + Peanut Butter Chips (regular and mini)
- Granola + Coconut
- Maple Sea Salt Pure Mini
- Mocha Chocolate Chip
- Oatmeal Chocolate Chip Heart Mini
- Peanut Butter Chocolate Chip Mini
- Peanut Butter
- Sunflower Butter + Chocolate Mini
GoMacro Kid MacroBar
Go Macro Kid Macro Bars are Low FODMAP energy bars that provide just the right amount of energy for your little ones.
- Chocolate Chip Cookie Dough Kids Bar
- Double Chocolate Brownie Kid Bar
- Oatmeal Chocolate Chip Cookie Kids Bar
- Peanut Butter Cup Kids Bar
Dr. Rachel Paul's Happy Bars
Dr. Rachel Paul's Happy Bars are low FODMAP energy bars that provide eight to ten grams of protein, three grams of fiber, and healthy fats derived from peanuts, almonds, and sunflower seeds. An outside food testing lab was used to analyze FODMAP content.
- Banana Chocolate Ghee
- Chocolate Chip Delight
- Oatmeal Raisin Bliss
- Orange Chocolate Ecstasy
- Peanut Butter Euphoria
- Peanut Butter Pleasure
Non-Certified Low FODMAP Bars
88 Acres offers a few bars that meet the FODMAP criteria and can really satisfy that sweet tooth.
- Double Dark Chocolate Sea Salt Seed + Oat
- Dark Chocolate Seed + Oat Bar
- Cinnamon Maple Seed + Oat Bars (check out the Cinnamon Maple Seed + Oat Thin Bars for a smaller version of the original containing only 100 calories and 3 grams of added sugar.
FODMAP Bars by Fodmazing Nuts About You
This bar contains nineteen grams of protein and is made from four simple ingredients: Peanuts, maple syrup, whey protein isolate, and natural vanilla flavoring. These bars provide 290 grams of calories and a hefty amount of healthy fat from the peanuts which will help you feel full for hours.
Kashi has a few chewy granola bars on the shelves that are free from FODMAPs. Fortunately for us, they did not add their typical whole grain blend (barley, buckwheat, hard red wheat, rye, triticale, quinoa) in these bars. Avoid all the other Kashi bars as they contain a whole grain blend, soy flour or date paste.
- Kashi Chewy Granola Bars Dark Mocha Almond
- Kashi Chewy Granola Bars Chocolate Almond Sea Salt
- Kashi Chewy Granola Bars Chocolate Peanut Butter
Health Warrior Pumpkin Seeds Bars
Honey Sea Salt
There is seven grams of honey in this bar and this falls within the low FODMAP serving size. Pumpkin seeds may be present in quantities just a tad over two tablespoons, yet far from the portion that pushes the fructan into the high FODMAP zone.
Simply Protein Crispy Bars
These bars contain Dark Chocolate Salted Caramel, Lemon, and Peanut Butter Chocolate and Simply Protein Cookie Bars - Chocolate Chip and Peanut Butter Cookie
Simply Protein bars contain soy protein isolate which is likely low FODMAP, however it has not yet been tested by Monash). These bars contain eleven to fifteen grams of protein and only two grams of added sugar.
Junkless Chewy Granola Bars - Chocolate Chip, Peanut Butter Chocolate Chip, Cinnamon Roll, 100% Real Strawberries, and Wildflower Honey.
Junkless chewy bars are made from eight or fewer ingredients that you would recognize in your own pantry and are fairly low in sugar.
Steve's Original and Pumpkin Grainless Granola Bar
These bars are gluten free, grain free, and made from shredded coconut, pumpkin seeds, sunflower seeds, almonds, and a little honey.
Bobo’s Oat Bars
Bobo's Oats Bars - Original, Coconut, Lemon Poppy Seed, Chocolate Chip, Banana Chocolate Chip, Peanut Butter Chocolate Chip, Peanut Butter, Coconut Almond Chocolate Chip, Almond Butter, Chocolate Almond Chocolate Chip, Dark Chocolate Almond with Sea Salt, Maple Pecan, and Pumpkin Spice
(Stick with ½ bar which is the serving size to keep oats in a low FODMAP range.)
Bobo's Bites - Regular, Coconut, Lemon Poppy Seed, Maple Pecan, and Gingerbread
These are smaller versions of the Bobo Bars which make for the perfect snack.
You may even want to warm them up for a really satisfying treat.
Nature Valley Crunch Granola Bars
Nature Valley Crunch Granola Bars - Peanut Butter, Pecan Crunch, and Cinnamon
These bars are readily available at most grocery stores. If you are looking for a sweet, crunchy, inexpensive snack this bar is for you.
Annie’s - Chewy Chocolate Chip and Peanut Butter Chocolate Chip.
Please note the gluten free option contains inulin so best to avoid. Inulin is a naturally occurring polysaccharide that is typically high FODMAP.
As you can see, there are actually tons of great choices if you are looking for a Low FODMAP snack bar brand to help you stop those hunger cravings in between meals. The Low FODMAP diet can be very hard to follow, but these companies partnered along with our fully-prepared, Monash Low FODMAP certified meals make it possible for anyone to follow the Low FODMAP diet.
We here at ModifyHealth hope this article sheds some light on a somewhat confusing topic and helps you discover your new favorite low FODMAP snack bar.
If you are interested in completing the Low FODMAP diet, but don't have time to cook your own meals, then you are just in luck. ModifyHealth provides fully prepared, Monash Low FODMAP certified meals delivered right to your front door. Click here to learn more: VIEW MENU