Summer is the season of adventure!…or lounging by the pool… no no, let’s talk about adventure, don’t you love a little adventure? My husband Stu and I just moved to a new area and hiked on one of the local trails last weekend. It was so beautiful. But I find when we leave home, sometimes time can get away from us. So I recommend being prepared with some quick strategies to keep you fuelled and feeling good…. And of course your gut happy!

When you’re being active and enjoying the great outdoors, you need snacks to fuel your body that won’t keep you down. Some go-to snacks are trail-mix and granola – we have you covered with some great ideas.


Low FODMAP Trail Mix

A handful of trail mix is a great option for a small, grab-and-go snack (by handful, I mean about 2 to 4 tablespoons). I love easy-to-pack snacks! Trail mix is a good balance of protein and carbohydrates that will provide you with energy to keep you going. However, be mindful of high FODMAP ingredients sneaking in there. These high FODMAP ingredients can cause digestive distress like gas, bloating, and discomfort, which nobody likes. You might want to avoid these high FODMAP nuts as well as dried fruit in general, which are high in FODMAPs. Since dried fruit has most of the moisture removed, the sugars (and FODMAPs) tend to be more concentrated than in whole fruits. So you’ll find even low FODMAP fruit that is dried, might cause issues. Most people can tolerate a small amount of dried fruits like cranberries and raisins – a small serving of ½ to 1 tablespoon should be fine. Dried banana and pineapple are other good choices for your mix.

Level of FODMAPs


Low (<10 nuts)


Macadamia nuts, peanuts, pecans, walnuts, chestnuts, brazil nuts, pine nuts Almonds Cashews
Pumpkin seeds, sunflower seeds Hazelnuts Pistachios

Our Suggestion: Throw together your own mixture of low FODMAP nuts (see chart below), dried banana, a tsp of dried cranberries, plus a sprinkle of dark chocolate chips for an easy, healthy snack that travels well in your backpack! Keep the serving of dark chocolate to less than 2 tablespoons per person because larger serving sizes contain moderate amounts of lactose, or look for chocolate chips that don’t have any milk ingredients. And remember, even though some nuts are low in FODMAPs, whole nuts and seeds (as compared to nut/seed butters) are harder to digest, so still be mindful of your portion size and make sure you chew thoroughly to help your digestive system out and keep symptoms at bay.

Wondering what else affects symptoms of IBS like gas, bloating, abdominal pain, diarrhea or constipation? You’ve got to understand more about the FODMAPs, poorly digested sugars that are the most common triggers in digestive issues. Download my free eBook – Click here to get a copy emailed to you right away.

Another great option when you’re on-the-go is granola. You can serve it with yogurt, almond milk, or try sprinkling it on a peanut butter sandwich.


Low FODMAP Recipe: Spiced Granola

Makes: 8-12 servings

Time: 5 minutes prep, 25 minutes cook



1 cup pecans, chopped

1 cup sunflower seeds, hulled, unsalted

1 cup pumpkin seeds, hulled, unsalted

¼ cup shredded coconut, unsweetened

¼ cup sesame seeds

1 tbsp cinnamon

½ tbsp allspice

¼ cup cutter OR canola oil OR a dairy-free butter alternative (try Earth Balance dairy-free, gluten-free option)

¼ cup maple syrup

OPTIONAL: ¼ cup oats



Preheat oven to 325°F.

Line a baking sheet with parchment paper.

Combine pecans, sunflower seeds, pumpkin seeds, coconut, sesame seeds, cinnamon, all spice (and oats, if using) in a large mixing bowl.

Melt butter or dairy-free alternative, if using.

Stir in maple syrup and melted butter OR melted dairy-free alternative OR canola oil to coat the nut and seed mixture.

Spread mixture evenly onto parchment-covered baking sheet.

Bake for 20-30 minutes, stirring once after 15 minutes.

FODMAP Note: Coconut and oats both contain moderate amounts of FODMAPs so this recipe limits the portion size to be low FODMAP. The portion limits are ¼ cup dried coconut and ¼ cup dried oats. 

Low FODMAP Fuel: How to keep your gut happy and stay energized

Sometimes once we get going, it’s easy to stop paying attention to feelings of hunger and thirst. You need to fuel your body to keep up the pace and keep your body feeling good while you’re on your adventures.  Here are some tips to help you plan ahead:

  • Plan for a meal or snack every 3 to 4 hours (pack something with you if you’re on-the-go).
  • Ensure you balance carb foods like crackers or fruit with a protein food like nuts/seeds, cheese, yogurt, eggs, meat, fish, or beans.
  •  When it’s time to eat, find a relaxing lookout spot and have a rest while you enjoy your snack.
  • Carry a water bottle to help your body stay hydrated. Drink throughout your activities. If you wait until your thirsty – you’re already dehydrated.
  • If you’re doing strenuous activity for a long period of time, or sweating a lot, you might need to replenish your electrolytes.Try making your own citrus sports drink with the juice from 1 lemon and 1 lime (or orange), 1 tsp salt, 1 tsp maple syrup.

Whatever your pace, have fun! And if you need to cool down and celebrate your journey, try one of these low FODMAP cool treats or a gluten-free beer!

For tips on how to stay feeling good on longer trips, check out my Camping with IBS article!

Now that you’ve got your snacks packed – get outside and start your next adventure 😉


Much love and good eating,


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