4 Healthy Snacks for IBS and Diverticulitis
By Gastro-MD
If you are one of the millions of people who suffer from Irritable Bowel Syndrome (IBS) or diverticulitis, you know that finding healthy snacks can be a challenge. Both conditions can be made worse by eating unhealthy foods. Here are four healthy snacks for those suffering from digestive disorders.
- Greek yogurt
One of the best snacks for IBS or diverticulitis is plain and unsweetened Greek yogurt. Yogurt is full of probiotics, which are beneficial for gut health. Probiotics boost digestion by helping to keep the good bacteria in your gut balanced. While plain yogurt is best, you may add your own toppings, such as fruit, nuts, or granola. Fruits low in acid are best, including bananas, cranberries, cantaloupe, kiwi, and strawberries. If you are feeling particularly bloated, try adding some mint leaves to your yogurt.
2. Cottage cheese with fresh vegetables
Not all cheese is bad when you have IBS. True, high lactose cheeses like ricotta and cream cheese may trigger IBS symptoms, particularly if you are lactose intolerant. Cottage cheese, however, is not only high in protein, calcium, and probiotics, but it also contains low amounts of lactose and is considered a low-FODMAP food. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. They are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. High FODMAP foods are the ones most associated with IBS flare-ups. Cottage cheese goes great with fresh vegetables like cucumbers, carrots, and celery.
3. IBS-Friendly Smoothies
Another great snack for IBS and diverticulitis are smoothies. Smoothies are easy to digest and can be packed with nutrients. Avoid using dairy as a liquid base, especially if you’re lactose intolerant. Better non-dairy milk bases for your smoothie would include coconut milk, coconut water, almond milk, or oat milk. Some IBS-friendly ingredients to add to your smoothie recipe include banana, leafy greens, low-FODMAP fruits, nut butter, coconut oil, and chia seeds. If you are struggling with constipation, add a little bit of psyllium husk to your smoothie. This will help add bulk to your stool and make it easier to pass.
4. Low-FODMAP nuts
Nuts are an excellent source of healthy fats and protein. The best part about snacking on nuts is that they help you feel full in between meals, helping to prevent overeating. It can also stop cravings, helping you avoid snacking on something unhealthy and potentially triggering IBS symptoms. Nuts can also help to regulate bowel movements. Some of the best nuts to snack on if you have IBS are low-FODMAP nuts including pecans, pine nuts, almonds, walnuts, and Brazil nuts. Keep nuts within reach so that you always have access to a healthy snack.
