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close up overhead shot of low fodmap trail mix in a mason jar

Low FODMAP Trail Mix


  • Author: Gail
  • Total Time: 5 minutes
  • Yield: 8 servings 1x

Description

This low FODMAP trail mix is an easy, healthy, and delicious low FODMAP snack ideal for when you're hiking, travelling, on-the-go or simply feeling peckish. Gluten-free with options for dairy-free and refined sugar-free. Low FODMAP at up to 1/2 cup per serving (see notes for further FODMAP info).


Ingredients

Units Scale
  • 1 1/2 cups raw or salted peanuts
  • 1 cup toasted coconut chips or unsweetened shredded coconut flakes (for refined sugar-free)
  • 1/2 cup plantain chips, crushed
  • 1/2 cup raw whole almonds
  • 1/4 cup raisins
  • 1/4 cup dried cranberries
  • 1/4 cup dark chocolate chips (85% cocoa) (optional, see notes)

Instructions

  1. Mix ingredients together in a large bowl.
  2. Store in an air-tight container, such as a glass jar or zip top bag(s), for up to 1 month.

Notes

  • Makes approximately eight 1/2 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.
  • Prep Time: 5 minutes
  • Category: Snack
  • Method: By-hand
  • Cuisine: American

Keywords: low fodmap trail mix, low fodmap snacks, low fodmap snack recipes, fodmap snacks, IBS snacks, IBS friendly snacks, FODMAP snack ideas, gluten-free, vegetarian, vegan, refined sugar-free