14 IBS-Friendly Snacks to Take to Work

Snacks help keep your energy up, but many have ingredients that may worsen irritable bowel syndrome (IBS) symptoms. Consider making your own IBS-friendly snacks to help you recharge at work.

It’s hard enough to skip the office junk food, let alone pack nutritious, homemade snacks to replace it. But well-balanced snacks are important to keep your energy up and productivity high, especially if you’re living with IBS.

These IBS-friendly, low-FODMAP snacks can help you fuel up without worrying about increased symptoms. This is because they lack the types of carbohydrates that can be hard for people with IBS to digest. They can also reduce the temptation of office donuts, especially if your packed snack is something you look forward to eating.

We’ve included recipes from some of our favorite bloggers to make it easy to prepare these delicious treats. Fill your bag with these snacks to satisfy cravings, amp up your nutrition, and maybe even make the workday a little more fun.

A jar of homemade granola can turn around an entire morning. This recipe uses freeze-dried strawberries to add bursts of flavor and counteract the granola’s sweetness. Top it with your favorite lactose-free milk, or sprinkle it over yogurt, smoothies, or oatmeal.

A homemade frozen smoothie is a great substitute for your afternoon iced coffee and sugar-filled pastry, which can be full of high-FODMAP ingredients. You and your stomach might love this mix-and-match recipe.

Make it in the morning and pop it into a thermos to keep it cold throughout the day, or pour it into a jar with a tight-fitting lid and store it in the freezer until you’re ready to dive in.

Potatoes aren’t the only vegetables that make delicious chips. Bake nutritious veggies in the oven to create chips that may leave you feeling full. Kale, carrots, zucchini, and other vegetables all make great chips packed with vitamins and minerals.

It’s surprisingly hard to find low-FODMAP crackers. Most boxed varieties sneak in at least one ingredient that can set off IBS. These homemade crackers are easier to make than you might think, and they are a great canvas for a little bit of goat cheese or dip.

Just be sure to leave out the optional garlic powder, as garlic is a high-FODMAP food.

These aren’t the sad, crumbly, sugar-filled packaged granola bars of your youth. There are so many great IBS-friendly granola bar recipes out there, but these nut-free bars are full of nutritious seeds and heart-healthy fats.

This portable snack can keep you energized and ready to tackle the emails rapidly amassing in your inbox. If you don’t have time to make your own, Bobo’s oat bars, GoMacro, and 88 Acres all make low-FODMAP bars. Just be sure to check the ingredients before tearing in.

Who says salad is only for meals? Your favorite salad can make a great afternoon or pre-dinner snack. It’s an easy way to sneak in a few more leafy greens. For extra flavor and nutrition, add leftover low-FODMAP roasted veggies like:

• green bell pepper
• eggplant
• carrots
• zucchini

Hummus is quite possibly the king of snack foods. The protein-packed spread can make it easy to eat more veggies without it feeling like a chore. This hummus recipe tastes like store-bought varieties without the fear of garlic-induced symptoms.

Have trouble with chickpeas and other beans? This bean-free zucchini hummus can also hit the spot.

Beat the afternoon slump or amp up your lunch with these mini quiches. The recipe substitutes deli meat for a traditional crust, which means they might be even easier to make and full of protein.

Forget about burning popcorn in the microwave. Pop it at home on the stove and bring it to work in airtight containers to seal in all of the crunchy goodness. Top with nutritional yeast straight out of the pan for a cheesy flavor and extra protein.

Craving chicken wings? This wholesome wrap might hit the spot. Tomatoes, lettuce, mayonnaise, and chicken combine for a nutritious, flavorful wrap. While this wrap can make a great lunch, you can also cut it into smaller pieces for a filling snack.

You can’t even go to the coffee shop anymore without running into turmeric these days, and for good reason. The brightly-hued spice may help reduce inflammation, ease pain, prevent Alzheimer’s, and boost the immune system. A 2019 study also examined its potential to help prevent cancer, but experts need more research on this topic.

A quarter cup of pumpkin seed kernels also has nearly half of your daily requirement of magnesium and zinc. Still, limiting a serving to about 2 tablespoons is a good idea to keep it a low-FODMAP snack.

Skip the office treats and dig into one of these hearty cookies instead. They have all of the flavor of carrot cake without the excess sugar. Oat flour, rolled oats, and quinoa combine to make protein-filled cookies that may leave you satisfied with just one (large) cookie.

These no-bake cookies come together in minutes. They’re a great after-lunch treat — sweet enough to fill a dessert craving but still low in sugar so you won’t crash after. They feature melt-in-your-mouth chocolate and a macaroon-like texture.

Note: The cookie will melt into a huge mess if it gets too hot. These are best if you use a cold pack or keep your lunch in the fridge.

Kiss the plastic pudding cups goodbye. This overnight chia seed pudding is a chocolate lover’s dream. It’s rich in healthy cacao, omega-3s, and protein. Blend it for a silky-smooth treat, or leave the seeds whole for a more traditional chia seed pudding.

Up to 2 tablespoons of chia seeds, the amount in one serving of this pudding, is low FODMAP.

You don’t have to eat the same snack every day or scour the office for food that won’t set off your IBS. A little bit of time, or label reading, can pay off with delicious treats that may fill you up and make you feel good. A hearty snack may even make your inbox and to-do list a little less daunting.

Mandy Ferreira is a writer and editor in the San Francisco Bay Area. She is passionate about health, fitness, and sustainable living. She’s currently obsessed with running, Olympic lifting, and yoga, but she also swims, cycles, and does just about everything else she can. You can keep up with her on her blog (treading-lightly.com).

Last medically reviewed on March 22, 2023