Low FODMAP Trail Mix

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?
• Gluten-Free with Options for Dairy-Free, Refined Sugar-Free, and Vegan
• Necessary Equipment
• Low FODMAP Trail Mix: Ingredients & Success Tips
• Related Recipes
• Low FODMAP Trail Mix

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:

1. Be sure that the ingredient combinations and proportions are low FODMAP to mitigate the risk of FODMAP stacking;
2. Control the balance of flavors and textures;
3. Use as many additive-free ingredients as possible;
4. 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, which add a lightly sweet, crunchy texture that works so well in trail mix. This recipe uses 1 cup of coconut chips divided into 8 servings, which works out to 2 tablespoons per serving.

If you're following a low FODMAP diet, check the Monash FODMAP app for the most current serving size for the type of coconut you're using, as product listings and serving size guidance can change over time. Also check the ingredient label if using sweetened toasted coconut chips, as some brands contain added sugar or other ingredients.

If you need this recipe to be refined sugar-free, use unsweetened shredded coconut flakes instead of sweetened toasted coconut chips.

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

This recipe originally included ¼ cup of raisins and ¼ cup of dried cranberries, which worked out to 1 tablespoon of each per serving when divided into 8 servings. Since this recipe was first published, Monash has updated its low FODMAP guidance for raisins. If you are sensitive to fructose, reduce the raisins to ⅙ cup (2 tablespoons + 2 teaspoons) total for the full recipe, which equals 1 teaspoon or 4 grams per serving. You can also omit the raisins entirely and use additional dried cranberries instead, as long as the dried cranberries stay within a low FODMAP serving size per portion.

I like using both raisins and dried cranberries because the raisins add sweetness while the cranberries bring a little tartness. However, if fructose is an issue for you, dried cranberries may be the better choice here. As always, check the Monash FODMAP app for the most current serving sizes, as FODMAP guidance can change over time.

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:

1. 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);
2. 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);
3. The trail mix is going to be in the heat for any length of time.
4. 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.

Related Recipes

Print