Low FODMAP protein bars make a convenient snack on the go. They are a quick way to add protein and other nutrients to a busy lifestyle.
Unfortunately, many contain high FODMAP ingredients. This can worsen your IBS symptoms.
In this article, we will uncover what ingredients to watch out for. We will also provide a list of certified and non-certified low FODMAP protein bars to add to your next shopping list.
How do you choose low FODMAP protein bars?
Choosing low FODMAP protein bars can be challenging. Many can contain a large amount of FODMAP ingredients.
Common high FODMAP ingredients include:
- Apple or pear juice concentrate
- Chicory root
- Dried fruits
- High FODMAP nuts, e.g., cashews and pistachios
- High fructose corn syrup
- Honey (read more about honey – is it low FODMAP? here)
- Inulin (read more about inulin and the low FODMAP diet here)
- Non-fat dried milk powder
- Soy protein concentrate
- Sugar alcohols, e.g., xylitol, mannitol
- Whey protein concentrate
However, there are many certified low FODMAP protein bar brands available. These can be purchased online or at your local supermarket.
Certified Low FODMAP protein bars
The below certified low FODMAP brands have adapted classic protein bars to make them FODMAP friendly.
The ‘certification’ means that they have been tested by Monash University and proven to contain a safe level of FODMAPs to consume whilst on the low FODMAP diet.
Here are some of our favorites:
- Dark Chocolate Raspberry
- Dipped Banana
- SunSeed Butter
- Almond Coconut
- Blueberry Almond Snack
- Dark Chocolate Sea Salt
- Peanut Butter Chocolate Quinoa
- Banana and Peanut Butter
- Lemon and Coconut
- Mint Chocolate Bar
- Peanut and Chocolate Chunk
- Raspberry and Coconut
- Balanced Goodness—Granola and coconut
- Everlasting Joy—Coconut, almond butter, chocolate chips
- Maple Sea Salt Pure Promise
- Oatmeal Chocolate Chip
- Prolonged Power—Banana and almond butter
- Protein Decadence—Dark chocolate and almonds
- Protein Pleasure—Peanut Butter Chocolate Chip
- Protein Purity—Sunflower Butter and Chocolate
- Protein Replenishment—Peanut butter
- Salted Carmel and Chocolate chip
- Smooth Sanctuary—Double chocolate and peanut butter chips
- Sweet Awakenings—Mocha chocolate chip
- Chocolate Chip Cookie Dough
- Cinnamon Roll
- Double Chocolate Brownie
- Oatmeal Chocolate Chip Cookie
- Peanut Butter Cup
- Banana Chocolate Glee
- Chocolate Chip Delight
- Oatmeal Raisin Bliss
- Orange Chocolate Ecstasy
- Peanut Chocolate Euphoria
- Peanut Maple Pleasure
- Blueberry Muffin
- Birthday Cake
- Candy Cane Fudge
- Lemon White Chocolate
- Cinnamon Swirl
- Fudge Brownie
‘Non-certified’ low FODMAP protein bars
These low FODMAP protein bars have not been officially certified by Monash University. However, they do not contain any high FODMAP ingredients.
- Dark Chocolate Sea Salt
- Double Chocolate Mocha
- Cinnamon and Oats
- Banana Chocolate Chip
- Coconut Almond Butter
- Dark Chocolate Almond with Sea Salt
- Lemon Poppy Seed
- Peanut Butter
- Peanut Butter Chocolate Chip
- Nuts About You
- Coconut Rage
- Chunky Choco Pecan
- Peanut Butter
Non-low FODMAP protein bars
These are very common protein bars that you may wonder about. However, they do contain high FODMAP ingredients and should be avoided:
- Aloha protein bars
- Built protein bars
- Clif Bars
- Kind protein bars
- Kirkland protein bars
- Lara Bars
- Perfect protein bars
- Pure protein bars
- Quest bars
Low FODMAP protein bars recipes
Making your own low FODMAP protein bars is a much more cost-effective solution when you are on the low FODMAP diet.
Below, we have provided you instructions to make your own recipe or simply follow one of the 8 low FODMAP protein bar recipes that have been proven to work!
Protein bars can be made by using:
- A Binders and sweeteners – Oats, maple syrup, brown rice syrup, coconut oil
- Flavorings – Dark chocolate chips, cacao nibs, cinnamon, vanilla extract
- Low FODMAP fruits – click here to find out more about low FODMAP fruits
- Nuts – click here to find out which nuts can you have on the low FODMAP diet
- Protein source – click here to find out more about low FODMAP Protein powder
Here are 8 low recipes to get you started:
- Low FODMAP peanut butter protein bar
- Low FODMAP peanut butter coconut cacao protein bar
- Low FODMAP No Bake Energy Bars
- Low FODMAP Sweet Potato Protein Bars
- Low FODMAP Sweet and Salty Nut Bars
- Easy No Bake Peanut Butter Cinnamon Protein Bars
- Low-FODMAP Peanut Butter and Banana Baked Oatmeal Bars
- Low FODMAP PB&J Protein Bar
Protein bars are a great on-the-go snack, but most contain high levels of FODMAPs, which can be an issue if you are on the low FODMAP diet.
The good news is there are a number of specially made ‘Low FODMAP’ bars now available and a small amount of protein bars that also fall into the suitable category.
The other option to ensure you get a low FODMAP protein bar is to make your own using one of our recipes above.
Leeona is a UK registered associate nutritionist. She graduated from Leeds Beckett University in 2021 with a distinction degree in Master of Nutrition. Since then, she has joined The Food Treatment Clinic as an intern writer and has become more involved by managing the mailing list and social media accounts. Currently, she works in a GP practice as a health advisor, providing lifestyle advice to the general population.
During her dietetic placements, Leeona developed an interest in gut health, especially IBS and coeliac disease. She believes that all lifestyle habits can influence the gut and aims to help improve the knowledge in this area to the general public.