What’s the perfect snack for some quick energy and protein on the go? Trail mix! But before you buy a bag of commercial trail mix full of high-FODMAP ingredients, check out my easy-peasy recipe to make your own low-FODMAP trail mix at home.
This recipe contains just the right balance of sweet and salty ingredients. It’s satisfying and delicious, but be sure to watch your portion size so your low-FODMAP snack doesn’t turn into a high-FODMAP one. A low FODMAP portion of this trail mix is ½ cup.
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Low FODMAP Trail Mix ingredients
I used Snyder gluten-free mini pretzels here because of the small size. But you can use whatever brand you enjoy most. Be sure to check the label to make sure there aren’t any hidden high-FODMAP ingredients.
Banana chips are low FODMAP in a portion of 15 chips, or approximately an ounce. Larger amounts are high in fructans. A half-cup serving of this trail mix is in line with the recommended portion.
But be sure to check the ingredients on your package of banana chips – sometimes they are sweetened with high-FODMAP ingredients like honey.
According to the data from Monash University, peanuts contain only a trace amount of FODMAPs. So we’ve used more peanuts than other nuts. And you could even increase the amount further if you’d like. I use salted peanuts but opt for the unsalted version of the other nuts.
Stick with dark chocolate for lower FODMAP content. Just remember that chocolate melts! So, if you are making your trail mix for outdoor activity on a warm day, have a way to keep it cool. Or skip the chocolate and add a few more dates to sweeten it up more.
I personally don’t care for raw almonds, so I use unsalted roasted almonds. Use whichever you prefer. But ensure you aren’t eating more than 10 almonds per serving. If evenly distributed, the ¼ cup portion of almonds used here should only amount to about 5 almonds in a half-cup serving.
I was delighted when I found out pecans were low FODMAP at a portion of 10 nuts. They are by far my favorite nut. Roasted or raw, salted or not, I love them. But for this recipe I tend to use unalted.
Some might argue walnuts are the healthiest nut of the bunch! Walnuts pack a good dose of omega-3 fatty acids, copper, manganese, and magnesium. Use them raw or roasted.
Pepitas are also known as pumpkin seeds. I use these unsalted raw pepitas in this trail mix. Pepitas are low-FODMAP in a portion of 2 Tablespoons. If you love them, you can add a little more than the recipe calls for.
Look for dried pitted dates, or Deglet Noor dates, which are usually near the raisins in the baking section of the grocery store. I go for whole unsweetened dates. You can buy them already chopped but there is usually quite a bit of added sugar in those, which seems unnecessary for a fruit that is already so sweet.
Dried pitted dates are low FODMAP in a portion of 5 dates. Skip the Medjool dates for this recipe – those are the larger, softer, plump, and sticky dates usually found in the produce section. Only 1 Medjool date is considered low FODMAP.
The instructions for low FODMAP trail mix might be the easiest you’ve ever come across!
Measure all the ingredients and mix them in a bowl.
Transfer to an airtight container.
How to Store Your Low FODMAP Trail Mix
How long can you keep your low FODMAP trail mix?
Store it in the pantry for up to 3 months or in the fridge for up to 6 months. But we are lucky if it lasts a week in our house! Nom nom!
If using chocolate chips remember to keep your trail mix out of the heat.
And in fact, it’s also a good idea to keep nuts in a cool place and away from sunlight to help prevent those healthy fats from going rancid.
Looking for more ideas for your low FODMAP trail mix? There are certainly other low FODMAP ingredients you can add, but again – be mindful of portion sizes.
Get creative! Look into other low FODMAP nuts and dried fruits – see sections below. Sunflower seeds can be added in addition to (or in place of) pepitas. Add some large coconut flakes. Maybe some low FODMAP candy if desired. And even roasted chickpeas (low FODMAP at ¼ cup)!
A note on candy – M&M’s are a popular choice to include in trail mix. But M&M’s have not been tested for FODMAP content. Looking at the ingredients, it contains skimmed milk powder and lactose. Those are high FODMAP ingredients. But a handful of M&M’s distributed through your trail mix might be small enough to not cause any trouble.
In short – I’ll leave it up to you if you want to try it. If you are in the elimination phase of your diet, you might want to avoid M&M’s. If you have reintroduced and do ok with a little lactose, go ahead and add a handful!
Which Nuts are Low FODMAP?
The following is a list of low FODMAP nuts which are acceptable in the portions given.
This is information comes from the Monash University low FODMAP app, and is current as of the time of writing (May 2023). Monash University tests and retests foods all the time, so refer to the app for the most up-to-date and accurate information.
Almonds (10 nuts)
Brazil nuts (10 nuts)
Cashews, activated (10 nuts)
Chestnuts, boiled (20 nuts)
Chestnuts, roasted (10 nuts)
Macadamia nuts (20 nuts or more) – only a trace amount of FODMAPs were found.
Tigernuts (0.7 oz, a handful) – not truly a nut, but we’ll include them here.
Peanuts (32 nuts or more) – only a trace amount of FODMAPs were found.
Pecans (10 pecan halves)
Pine nuts (1 tablespoon)
Walnuts (10 nut halves)
Which Nuts are High FODMAP?
The good news? There are only two nuts that should be avoided on the low FODMAP diet! Both are high in GOS and fructans.
The bad news… these high FODMAP nuts are loved by many. If you find you can tolerate small amounts of GOS and fructans you can of course add small amounts of these nuts as well.
So what are the two high FODMAP nuts?
Cashews and pistachios.
Which Dried Fruits are Low FODMAP?
Most dried fruits contain some FODMAPs. And like nuts, it can be easy to go from a low FODMAP portion to a high FODMAP portion if you are not paying close attention.
But, the following are some low FODMAP dried fruits that can be used in trail mix in small amounts. I recommend that you pick one or two (again… in small amounts) – if you add too many, you run the risk of FODMAP stacking.
Banana chips (15 chips) – check the ingredients.
Dates, Deglet Noor / dried pitted dates (5 dates)
Dates, Medjool (1 date)
Dried Cranberries (1 Tablespoon)
Dried coconut (½ cup, ~ 1 ounce)
Dried goji berries (3 teaspoons)
Raisins (1 Tablespoon)
Additionally, Bare brand strawberry banana chips are certified low FODMAP at a portion of 1 ounce.
Which Dried Fruits are High FODMAP?
The following are high FODMAP and should be skipped while in the elimination phase of the low-FODMAP diet.
Low FODMAP Trail Mix
- 1 cup gluten-free mini pretzels
- 1 cup banana chips check for high FODMAP sweeteners
- 1/2 cup peanuts
- 1/2 cup chocolate chips dark chocolate or semi-sweet
- 1/4 cup almonds
- 1/4 cup pecans
- 1/4 cup walnuts
- 2 Tablespoons pepitas (pumpkin seeds)
- 5 dried dates (Deglet Noor) chopped
- Measure and combine all ingredients in a bowl.
- Store in an airtight container.
Tried it? Modified it? Have questions? Let me know below!
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.