Easily create a delicious, healthy and low FODMAP snack with this easy, homemade low FODMAP trail mix! Great to take with you while traveling, hiking, on-the-go, or just to simply have on hand when you're feeling peckish - this low FODMAP trail mix will become one of your go-to IBS-friendly snacks. Gluten-free with options to make this trail mix dairy-free, refined sugar-free, and vegan.
Jump to:
Is store-bought trail mix low FODMAP?
Some store-bought trail mixes are naturally low FODMAP (check the ingredient labels for high FODMAP ingredients); however, I created this low FODMAP trail mix recipe to:
- Be sure that the ingredient combinations and proportions are low FODMAP to mitigate the risk of FODMAP stacking;
- Control the balance of flavors and textures;
- Use as many additive-free ingredients as possible;
- Create a less expensive trail mix option.
And, it's just easy to make your own and takes 5 minutes. So why not?
Gluten-Free with Options for Dairy-Free, Refined Sugar-Free, and Vegan
This low FODMAP trail mix is also naturally gluten-free and can be easily made dairy-free and vegan by omitting the dark chocolate chips (or you can use dairy-free or vegan chocolate chips, making sure the ingredients are still low FODMAP). I also recommend omitting the chocolate chips altogether if the trail mix is going to be in the heat as they will melt and make the trail mix very messy to eat. I had this happen while we were travelling in Florida a few months ago. It was hot, the chips melted, and the zip top bag I was storing the trail mix in split. Needless to say, it was a nightmare of a trail mix mess in my husband's backpack. He was not happy.
If needing the trail mix refined sugar-free, the chocolate chips can again be omitted or a sugar-free substitute can be used (again, making sure the other ingredients are low FODMAP), and unsweetened coconut flakes can be used instead of toasted coconut chips, which contain sugar.
Necessary Equipment
The equipment I use to make this low FODMAP trail mix includes:
- Large mixing bowl
- Measuring cups
- A large spoon (or your hands)
- Jar, air-tight container, or zip-top bag(s), for storage
Low FODMAP Trail Mix: Ingredients & Success Tips
This low FODMAP trail mix recipe is super easy and doesn't take much explanation beyond the ingredient choices and their FODMAP content. Many of these ingredients make great low FODMAP snacks on their own, so if you have leftovers after making the trail mix (which you most likely will), you can keep them for a future batch of trail mix or eat them independently. This recipe creates approximately eight ½ cup servings (a little bit more per serving if you end up using the chocolate chips).
Peanuts, raw or salted
The main ingredient in this low FODMAP trail mix is peanuts. According to Monash University's Low FODMAP Diet App (upon which all of the following FODMAP information is based), peanuts are one of the few nuts that contain a small amount of FODMAPs - trace amounts, in fact.
I use raw or salted peanuts for this recipe. Roasted peanuts sometimes contain high FODMAP ingredients, like onion and garlic, as well as harmful additives and less healthy oils. At any rate, be sure to check the ingredient labels of the peanuts you end up using for high FODMAP ingredients or harmful additives.
Toasted coconut chips or unsweetened coconut flakes
In developing this recipe, I discovered toasted coconut chips. The Bare brand of coconut chips are actually certified low FODMAP by Monash University, and are low FODMAP in servings of up to ½ cup or 30 grams per serving. They contain the FODMAP sorbitol.
I hate to use the term "like crack" to describe food, but these toasted coconut chips definitely fit in that category. I found them at multiple grocery stores nearby (in the gluten-free foods isles) and on Amazon.
The only drawback to the Bare brand of coconut chips is that they contain cane sugar, so if you're needing sugar-free, these are a no-go. In this case, I suggest using unsweetened shredded coconut instead. It also contains the FODMAP sorbitol and is low FODMAP in servings of up to ½ cup or 30 grams.
Plantain chips
Plantains contain only trace amounts FODMAPs. As of the date of this writing, plantain chips haven't been tested for FODMAPs, but are generally believed to be low FODMAP due to plantains testing as low FODMAP.
I use Terra Plantain Chips, which only contain plantains, coconut oil, and salt. Check the ingredient labels of the plantain chips you end up using for any added ingredients that may be high FODMAP or potentially harmful.
Raw whole almonds
The quantity of almonds in this trail mix recipe is a little more restricted than the peanuts as almonds contain higher levels of FODMAPs. Almonds are low FODMAP in servings of up to 10 nuts or up to 12 grams per serving. We're using a ½ cup or 72 grams across 8 servings, which comes to about 9 grams per serving. Almonds contain the FODMAP GOS.
Raisins & dried cranberries
I'm putting raisins and dried cranberries (a.k.a. craisins) in the same section as they have the same FODMAP type (fructans) and have similar low FODMAP quantities per serving (1 tablespoon or 13 grams for raisins and 1 tablespoon or 15 grams for dried cranberries). You can also substitute one for the other in the recipe, meaning if you prefer to use just raisins or just cranberries instead of buying and using both, you can do that. However, I find using both brings great balance in sweetness from the raisins and tartness from the cranberries.
The recipe calls for ¼ cup of each, which brings the level of the FODMAP fructans to the maximum tolerable amount per serving for low FODMAP. So, if you have problems with fructans, be mindful of other foods you might eat around the same time that contain the FODMAP fructans to mitigate the risk of FODMAP stacking. You can also reduce the quantity of raisins or cranberries if you want to give yourself more wiggle room.
Dark chocolate (85% cocoa) chips (optional)
Optionally, I add a ¼ cup of dark chocolate (85% cocoa) chips to this low FODMAP trail mix. This adds some sweetness, acidity, and a slightly sinful element to the trail mix. 😉 Dark chocolate that's 85% cocoa is low FODMAP in quantities of up to 20 grams per serving.
However, I highly recommend you omit the dark chocolate chips if:
- You need lactose-free or dairy-free (although you can use dairy-free alternatives as long as they're low FODMAP and do not stack with any of the other ingredients);
- You're vegan (although you can use vegan alternatives, as long as they're low FODMAP and do not stack with any of the other ingredients);
- The trail mix is going to be in the heat for any length of time.
- You just don't care about chocolate.
Mix & Store
To make the trail mix, I simply mix the aforementioned ingredients together in a large bowl, tossing with my hands or stirring with a large spoon to combine.
Then, I store the trail mix in an air-tight container, such as a glass jar or zip-top bag, for up to 1 month.
When I prepare this trail mix for on-the-go, I measure it out into ½ cup servings (the serving size for low FODMAP) into small, zip-top snack bags which can sometimes be reused if they're strong enough. You can also use small, reusable containers.
Low FODMAP Trail Mix
Ingredients
- 1 ½ cups raw or salted peanuts
- 1 cup toasted coconut chips, or unsweetened shredded coconut flakes for refined sugar-free
- ½ cup plantain chips, crushed
- ½ cup raw whole almonds
- ¼ cup raisins
- ¼ cup dried cranberries
- ¼ cup dark chocolate chips, 85% cocoa (optional, see notes)
Instructions
- Mix ingredients together in a large bowl.
- Store in an air-tight container, such as a glass jar or zip top bag(s), for up to 1 month.
Equipment
Notes
- Servings: Makes approximately eight ½ cup servings.
- Ingredient FODMAP Information per Monash University’s Low FODMAP Diet App:
- Peanuts – contain only trace amounts of FODMAPs and can be eaten freely by most individuals with IBS; however, make sure the peanuts you use do not contain high FODMAP ingredients or harmful additives (check ingredient labels).
- Toasted coconut chips or unsweetened shredded coconut (for sugar-free) – Bare Toasted Coconut Chips are certified low FODMAP at 30 grams or a ½ cup per serving, but they do contain sugar. Unsweetened shredded coconut is low FODMAP at the same quantities per serving and is refined sugar-free. FODMAP type: sorbitol
- Plantain chips – Plantains contain only trace amount of FODMAPs. Plantain chips haven’t been tested for FODMAPs but are generally thought to be low FODMAP. I use Terra Plantain Chips, which simply contain plantains, coconut oil, and salt. Check the ingredient label of the plantain chips you end up using for high FODMAP ingredients or harmful additives.
- Almonds – low FODMAP in servings of up to 10 nuts or 12 grams per serving. FODMAP type: GOS
- Raisins – low FODMAP in servings of up to 1 tablespoon or 13 grams per serving. FODMAP type: fructans
- Dried cranberries – low FODMAP in servings of up to 1 tablespoon or 15 grams per serving. FODMAP type: fructans. Optionally, you can use up to ½ cup of dried raisins and omit the cranberries or up to ½ cup of dried cranberries and omit the raisins. However, any combination of these two up to ½ cup is the maximum amount of fructans per serving, so be mindful of other foods you might consume in addition to this trail mix containing the FODMAP fructans.
- Dark chocolate chips (85% cocoa) – Low FODMAP in quantities of up to 20 grams per serving. Omit for refined sugar-free and dairy-free. Also recommend omitting if the trail mix will be in hot temperatures as the chips will melt.
Leave a Reply