17+ Super Healthy Snack Ideas For IBS Diarrhea

Hey, Everyone; I’m excited to share some of my favorite snack recipes that are delicious and gentle on your tummy. Whether you’re looking for something quick to grab between meals or a tasty treat to enjoy with friends, these recipes have got you covered. Let’s dive into these fantastic snack ideas!

Delicious Cucumber Slices with Cottage Cheese

I absolutely adore this recipe because it’s so refreshing and light. It’s perfect for those hot summer days when you want something cool and nutritious. Plus, it’s super easy to whip up!

This snack is a safe option because it’s light and nutritious, making it suitable for most dietary needs.

Main Ingredients:

• Cucumber
• Cottage Cheese
• Cheddar Cheese

Image Credit & Full Recipe Instructions available at food.unl.edu

Easy Gluten-Free Oatmeal

This gluten-free oatmeal is a comforting and hearty breakfast option that I love. It’s perfect for those mornings when you need something warm and filling to start your day right.

It’s a safe option because it’s gluten-free and gentle on your stomach.

Main Ingredients:

• Oat Milk
• Maple Syrup
• Cinnamon
• Gluten-Free Rolled Oats
• Coconut Sugar

Image Credit & Full Recipe Instructions available at feedmephoebe.com

Quick Carrot Sticks with Hummus

I love this recipe for its crunch and flavor. It’s a satisfying snack that’s packed with veggies and healthy fats, making it a perfect choice for a midday pick-me-up.

It’s safe because it’s loaded with veggies and healthy fats.

Main Ingredients:

• Carrots
• Tahini
• Lemon Juice
• Olive Oil
• Sea Salt

Image Credit & Full Recipe Instructions available at prettydeliciouslife.com

Healthy Lactose-Free Yogurt with Strawberries

This is one of my go-to snacks when I want something sweet and creamy. It’s perfect for any time of the day and is full of antioxidants.

It’s a safe choice because it’s lactose-free and packed with antioxidants.

Main Ingredients:

• Lactose-Free Yogurt
• Strawberries

Image Credit & Full Recipe Instructions available at soscuisine.com

Buttery Low FODMAP Popcorn

This popcorn is the perfect movie-time snack. It’s light, buttery, and easy to digest, making it a great choice for those relaxing evenings.

It’s a safe option because it’s low FODMAP and gentle on your digestive system.

Main Ingredients:

• Ghee
• Popcorn Kernels
• Sea Salt

Image Credit & Full Recipe Instructions available at feedmephoebe.com

Refreshing Blueberry Smoothie

This smoothie is vibrant and packed with nutrients. It’s a great way to start your day or enjoy it as a refreshing snack.

It’s a safe option because it’s dairy-free and full of antioxidants.

Main Ingredients:

• Blueberries
• Blackberries
• Almond Butter
• Almond Milk

Image Credit & Full Recipe Instructions available at organicallyaddison.com

Creamy Strawberries and Lactose-Free Whipped Cream

This dessert is light and indulgent, perfect for those hot summer days. It’s lactose-free and low FODMAP, making it a gentle treat for your tummy.

Main Ingredients:

• Coconut Milk
• Sugar
• Strawberries
• Lemon Juice

Image Credit & Full Recipe Instructions available at rachelpaulsfood.com

Nutty Peanut Butter Banana Muffins

These muffins are moist, flavorful, and perfect for on-the-go snacking. They’re gluten-free and naturally sweetened, making them a healthy choice.

Main Ingredients:

• Nut Butter
• Bananas
• Eggs
• Baking Powder
• Blueberries

Image Credit & Full Recipe Instructions available at strandsofmylife.com

Crispy Parmesan, Rice Flake Crackers

These crackers are a crunchy, savory treat perfect for dipping. They’re gluten-free and easy to make, making them a great snack option.

Main Ingredients:

• Rice Flakes
• Chickpea Flour
• Parmesan Cheese
• Olive Oil

Image Credit & Full Recipe Instructions available at strandsofmylife.com

Delicious Baked Zucchini Chips

These zucchini chips are a healthy alternative to traditional chips. They’re low in calories and super easy to prepare, making them a guilt-free snack.

Main Ingredients:

• Zucchini
• Olive Oil
• Salt
• Pepper

Image Credit & Full Recipe Instructions available at fitfabfodmap.com

Creamy Low FODMAP Olive Oil Mashed Potatoes

This side dish is creamy and comforting, perfect for any meal. It’s dairy-free and low FODMAP, making it gentle on your digestive system.

Main Ingredients:

• Yukon Gold Potatoes
• Olive Oil
• Garlic Infused Olive Oil
• Salt

Image Credit & Full Recipe Instructions available at tararochfordnutrition.com

Savory Low FODMAP Crostini with Roasted Grapes and Thyme

This appetizer is elegant and bursting with flavor. It’s lactose-free and made with low FODMAP ingredients, making it a safe and delicious choice.

Main Ingredients:

• Red Grapes
• Olive Oil
• Baguette
• Cream Cheese
• Thyme

Image Credit & Full Recipe Instructions available at funwithoutfodmaps.com

Tasty Turkey Roll-Ups

These roll-ups are quick, protein-packed, and perfect for busy days. They’re gluten-free and low FODMAP, making them a healthy snack option.

Main Ingredients:

• Corn Tortillas
• Monterey Jack Cheese
• Smoked Turkey
• Spinach

Image Credit & Full Recipe Instructions available at deliciousasitlooks.com

Crunchy Low FODMAP Tuscan Almond Flour Crackers

These crackers are savory and perfect for pairing with your favorite dips. They’re gluten-free and made with wholesome ingredients, making them a great snack.

Main Ingredients:

• Almond Flour
• Tapioca Starch
• Dried Herbs
• Garlic-Infused Olive Oil

Image Credit & Full Recipe Instructions available at thefodmapfactor.com

Do’s and Don’ts for Eating with This Condition

And there you have it! Some of my favorite snacks that are not only delicious but also gentle on your tummy. Whether you’re looking for something quick to grab on the go or a tasty treat to enjoy at home, these recipes have got you covered. Happy snacking, and don’t forget to check out the full recipes on the linked websites!