Low-FODMAP Trail Mix

Low FODMAP Trail Mix | Food & Nutrition | Stone Soup
Photo: Leah Swanson, RDN, CD

Looking for a low-FODMAP snack to satisfy those afternoon munchies? Check out this salty and sweet trail mix!Low-FODMAP Trail Mix -

I don’t know about you, but every afternoon, without fail, I get the craving for sweet, salty and crunchy. This often leads me to a quick snack bar, but I was getting tired of relying on overly sweet bars to curb my cravings and hold me over until dinner. My low-FODMAP trail mix is the perfect combination of crunchy, salty and a hint of sweet. The pecans and pepitas provide a good source of fiber, protein and fat to keep your appetite satisfied until dinner. And the pretzels, banana chips and chocolate chips provide carbs for some quick energy to keep that brain and body alert and energized!

Use gluten-free pretzels to keep this snack low-FODMAP, but make sure to give the ingredients label a read before purchasing. Sometimes high FODMAP ingredients are sneaky!

The banana chips are low-FODMAP, as long as you keep the count to 15 chips per serving. Serving size is a big part of the low-FODMAP diet! However, a small handful of this trail mix is the perfect portion – no need to count out your banana chips.

Low-FODMAP Trail Mix

Serves 16


  • 1 cup pecan halves, toasted
  • ½ cup peptitas, toasted
  • 1 cup banana chips
  • 1 cup gluten-free pretzels
  • ⅓ cup dark chocolate chips (dairy-free if needed)


  1. Combine all ingredients in a large bowl and mix gently with clean hands or a rubber spatula.
  2. Store in an airtight container.

Recipe notes

To toast pecans, preheat oven to 300°F. Spread pecans in a single layer on a rimmed baking sheet. Bake pecans for about 25 minutes, stirring halfway. Remove from oven and let cool. To toast pepitas, preheat a nonstick frying pan over medium-low heat. Spread pepitas in a single layer on the frying pan. Stir frequently until pepitas turn slightly brown and start to smell “toasty.” This will happen quickly! Pour pepitas immediately into a bowl or onto plate to cool.

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Leah Swanson
Leah Swanson, RDN, CD, is a Seattle-based dietitian. Read Leah's blog, Got Nourishment?, and follow her on Facebook, Instagram, and Twitter.