FODMAP friendly bars on the go!

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I hope you all enjoyed a wonderful weekend! Russ, our boys and my Mom went up to New Hampshire to visit with my sister Trisha and her boyfriend Mark.  They live near a beautiful lake and we all relaxed and took it down a notch. I so…love the summertime.

We ended Saturday night with a campfire and some marshmallow toasting and then took a nice dip in the hot tub.  The sky was beautiful–filled with brightly shining stars.  We enjoyed seeing many (I lost count) falling stars dart across the sky.  Love that!campfire

Now back at home…I am trying to organize my kitchen…it’s hopeless-Ha! 🙂 but as I was cleaning up… I stumbled upon the many granola bars I have been picking up at the store and online to share with you. Just some of the US bars that are FODMAP friendly or close enough in my estimation (ie not perfect but only traces of potential FODMAP ingredients.)

I enjoy eating real food… fruit salad, yogurt, nuts, seeds, smoothies….but sometimes my busy lifestyle makes it a little difficult to get these real food snacks all of the time.  So….I like to have a few granola bars that I can take on the road with me in a pinch.  I find the bars made with fruit concentrates or chicory root (extract) not only FODMAP UN-Friendly…but definitely bother my tummy.  So…I would like to share what bars I have found that work for me and have fairly good FODMAP friendly ingredients.Image

Bobo’s Oat Bars are a soft oat bar (kind of brownie like texture) with acceptable flavors such as coconut, peanut butter and their original flavor. They are wheat free, vegan and non-GMO. They are NOT gluten free.  My favorite was the peanut butter.  Very filling…easy to split for 2 snacks.

Ingredients in the original Bobo Oat bar: Organic rolled oats, brown rice syrup,Earth Balance (Natural Oil Blend-Palm Fruit, Canola, and Olive oils), filtered water, pure salt, natural flavor, sunflower lecithin, Lactic acid (non-dairy), annatto extract, organic sucanat, xanthan gum.natures path

Nature’s Path Peanut Buddy is more like a typical granola bar. peanut buddy np

The ingredients include: ingredients np

This bar is made with whole grains, certified organic and non GMO project verified.  It is NOT gluten free.  The small amount of molasses at the end of the list of ingredients means that it likely has very little molasses to pose a problem. The soy in this product is from soy oil so this would not be a FODMAP issue either. I like this one.

Go Macro: Peanut butter bar

macro bar

I requested some of the bars to be sent for trial and Go Macro sent a nice box of the peanut butter bars. Thanks Go Macro! The bar packaging seems to have changed a bit (along with their website), but these peanut butter bars still can be purchased online at gomacro.com. I was told by the manufacturer that this bar comes in 2 varieties one from the US and another from Canada. The US made product has pea protein in it. Since we don’t have data on pea protein for FODMAP content, I suggest ordering the Canadian version which DOES NOT have pea protein. Just NOTE in your order that you want the Canadian bar without pea protein or contact Go Macro for assistance with your order. (email: customercare@gomacro.com.) Also, stick with the peanut butter or protein replenishment peanut butter variety as other varieties have FODMAPs.

Go Macro bars are vegan, gluten free and do not use GMO ingredients (Non GMO project verified.)

Nature Valley Crunch granola bars

nature valley

They are crunchy and sweet with 11 grams of sugar for 2 bars.

Here’s the ingredients:

Image

The red flag here would be the soy flour but it is one of the last ingredients…so I doubt in this quantity it would be a major source of FODMAPs.

The are not gluten free…but overall they are FODMAP friendly.

2018 updates! Well as you can imagine, there are many new tasty and delicious bars on the market that are made low FODMAP. I thought I would provide a few more for you to choose from!

Rachel Pauls Food Happy Bars come in a variety of 5 yummy low FODMAP flavors.  You can find me chowing down their oatmeal raisin bar when I am on business travel or going on a long hike!

I am also a fan of Monash University low FODMAP certified, FODY foods bars as well as 88 Acres Dark Chocolate and Sea Salt bar and their Oats and Cinnamon bar–both made with low FODMAP ingredients.

So…go for foods that resemble what they do in nature, nuts, banana, carrot sticks…but for less perishable grab and go snacks…these bars just might do the trick to keep your tummy full and calm on the go!

Do you have a favorite FODMAP friendly granola bar type snack?  Please share!

40 replies on “FODMAP friendly bars on the go!“

  • mart

    I love Bobo’s oat bars. Delicious! I have tried the peanut Macrobars. I eat one nearly every day. I did not know there was a variety without pea protein. That said, I have tolerated the US version without a problem. As for suggestions, I love Justins peanut bars. They have a chocolate coating. With the new cocoa info out, I not sure if these would be okay. I eat the milk chocolate bars. I have not had a problem with those. http://Www.justins.com

    • katescarlata

      Well…maybe the pea protein won’t be a FODMAP issue…good to know you tolerate them! Which justin peanut butter bar do you like?…when I checked them out-one had a caramel layer with milk so that might be an issue.

      • Mary

        Hi again…I like the Milk Chocolate Peanut Bar.

        Here are the ingredients:MILK CHOCOLATE PEANUT CANDY BAR
        Ingredients: Milk Chocolate (Cane Sugar, Cocoa Butter, Milk Powder, Chocolate Liquor, Soy Lecithin, Vanilla), Caramel (Brown Rice Syrup, Cane Sugar, Sweetened Condensed Milk (Whole Milk, Sugar), Whey Powder, Palm Oil, Salt, Sunflower Lecithin, Natural Vanilla Flavor), Marshmallow Crème (Brown Rice Syrup, Sugar, Water, Egg Whites, Arabic Gum, Vanilla), Dry Roasted Peanuts, Justin’s Classic Peanut Butter (Dry Roasted Peanuts, Organic Palm Fruit Oil), Peanut Flour, Organic Palm Fruit Oil, Sea Salt.

        I should have mentioned that I can tolerate lactose. However, I am sensitive to all other FODMAPS.

        These bars are an occasional treat for me. I eat them as a dessert on occasion.

        Will be interested in your thoughts on these!

  • katescarlata

    The chocolate liquor can have solid cocoa in it. Would it be enough to cause trouble?? I don’t really know. Overall, since you don’t have an issue with lactose and since they don’t seem to bother you….I would think, they are okay in moderation b/c overall the other ingredients seem a-okay.

  • Lauren

    Hi Kate,

    The Bobo’s Oat Bars caught my eye so I checked out their website… Looks like the company developed 4 gluten free varieties, 2 of which appear to be FODMAP-friendly: Lemon Poppyseed & Maple Pecan.

    Thought I’d try them on Amazon.com.

    Lauren

      • Arin

        Hi Kate. I noticed that the Lemon Poppyseed and Maple Pecan include beet sugar. It was my understanding that beets were a no-no on the Low Fodmap diet. Can you clarify?

      • Well Balanced - Food - Life - Travel

        Whole beets have fructans (water-soluble fiber source) but small amounts (a couple slices) are still low enough in fructans to be considered low FODMAP. Beet sugar should not have fiber –so should not have fructans–so should be okay. Make sense?

  • Lauren

    Hi Kate,

    Would soy lecithin be a FODMAPs problem for any of the snack bars?

    In general, are whole soy beans and soy flour the only FODMAP offenders of all the soy products, because they are the 2 with carbs? (So things like soy protein isolate, soy oil, soy lecithin, tofu, tempeh & soy sauce would be OK?)

    Thanks very much for the clarification.

    • katescarlata

      Soy lecithin is not a FODMAP. As for soy it’s when the whole soybean is present…Soy milks in US are all made with whole soybean so I haven’t find one that is suitable on the low FODMAP diet. Yes, soy protein isolate, soy oil, soy lecithin, tofu, tempeh and soy sauce should all be low FODMAP.

  • Rena

    I just started the FODMAP diet and am happy that my doctor introduced me to your blog. These bars are good to know about. What about eating out in restaurants? Do you have any advice for eating out and keeping up a social life? Is sushi problematic? It seems like it might be the easiest cuisine for FODMAP in restaurants.

    • katescarlata

      Rena, Sushi is often a great low FODMAP choice –just ask about how they prepare the rice–some places add gluten and some may add honey–but most clients find it prepared in low FODMAP manner and is well tolerated. Salads out can be okay –no onion– and use vinegar and oil to dress the salad. Plain burger or grilled fish (without any onion ingredients), baked potato and steamed low FODMAP veggie can work too. I think I need to get a dining out handout on the blog! 🙂

  • Alexsandra

    Hi Kate,
    First off I want to thank you for your wonderful blog. So helpful and informative. Makes fodmap eating manageable. I am going to order you cook book. Can’t wait!

    My question is there any bars that do not have peanuts or soy? I have been on a
    low fodmap diet for 3 weeks now and I was still feeling ill. As well as cutting out all FODMAPs, I tried to cut out all dairy (even lactose free) because seemed to have trouble with it but it did not seem to stop my intestinal discomfort. Then, after eating scrambled egg yolks one morning, I was in pain all day and realized that maybe eggs were the problem. I realized that all GF bread and GF baked goods had eggs in them. So starting last Wednesday, I decided to cut out eggs as well as GF bread. And since I was drinking almond milk everyday and eating peanut butter (in very small quantities) I thought that maybe I should try to cut out nuts and peanuts since they do seem to cause distress in some people. (I drink rice milk now and have sun butter instead). I also seem to have trouble with GF soy sauce, so decided to add that to the list. I have been symptom free ever since I cut out all these foods. I want to wait a couple of weeks to feel better to reintroduce them individually to see which I am intolerant to.

    I am also looking for a Montreal dietician who has base knowledge of Fodmap diet. I went to consult with one who did not seemed as knowledgable as I would have liked regarding gastro-intestinal disorders. I wondered if you came across anyone whom you could recommend. I know it is a long shot but it is worth a try;)

    • katescarlata

      Alexsandra,
      I actually had 2 Montreal based dietitians attend a workshop on FODMAPs that I taught with my colleague… so I have reached out to get contact info…stay tuned. I believe both work at McGill. You might try the Bobo’s bars: http://bobosoatbars.com/products/oat-bars/ See if they fit your specs. They are low FODMAP but may have traces of nuts–not sure how strict you are being. Thanks for your kind words about my site. I will finally we updating it over the next month or so….so hopefully it will be even more user friendly!

      • Alexsandra

        Thank you so much! I really appreciate it.
        As for the bars, I did check out Bobo’s and will order some to try.
        Also found a home recipe alternative for them.
        Will try that this week-end, will let you know how they turn out.

      • Alexsandra

        Thank you so much! I really appreciate it.
        As for the bars, I did check out Bobo’s and will order some to try.
        Also found a home recipe alternative for them.
        Will try that this week-end, will let you know how they turn out.

    • katescarlata

      Elaine…I just scanned a couple products and found both to have inulin–which is a troublesome, fructan. SO…no these would not be advisable…there were other FODMAP ingredients as well.
      Glad you checked.

  • dkaj

    Hi Kate,
    My bet is going to be that pea protein may be out. I recently did a trial with some gluten free bread on my 14 y/o son. The bread had pea fiber in it, in the top 8 ingredients, and it sent him to the restroom within 10 minutes. He has a problem with fructans, tested very negative when we did celiac blood work on him, so I thought I would just see how he did with this new brand of gluten free bread in our local area. It was a no go here. Too bad because it’s the best tasting one we have in our area and we’ve tried every brand we could find.

  • Emily

    I love this post! It’s so hard to find low fodmap granola bars! I actually came across this while searching or some alternatives. See, I LOVE bobo’s oat bars, but I have recently learned about how harmful palm oil is (not only environmentally – although I know these bars use more sustainable palm oil – but it also is a very trans-fatty type of oil). I’m actively trying now to cut any and all palm oil out of my diet, but I do rely heavily on these oat bars, especially when I’m on the go or with friends. Does anyone have any thoughts, help, or tips for me??

    • katescarlata

      Emily….Palm oil has some naturally occurring saturated fat unlike man made oils that are rich in trans fats. Commercially made low FODMAP granola bars and these oat bars are fine when traveling away from home…but as I tell all of my clients–try to include less food ‘products’ and more foods ‘closer to nature’–snacks like a banana and a handful of peanuts or walnuts or some baby carrots, 10-20 grapes and a piece of cheddar cheese.

  • Emily

    Thank you! Yes, I did some reason after posting my comment and you’re right, I was misinformed about the fat content, but being high in saturated fat is not much better. And you definitely don’t have to tell me twice, I fully understand the importance of eating an abundance of whole, natural foods! 🙂 That being said, I am also a high school senior so on top of college applications, my demanding workload, and my extracurricular schedule, I often don’t have a lot is time to spare when I also spend time packing all of my lunches for the week and often making low fodmap dinners separate from my family’s. I typically eat half of an oat bar every weekday as a midmorning snack while I’m at school. Do you know of any healthy, quick grab-and-go snacks I could eat instead? I would try some of the other bars you’ve mentioned, but i can’t handle molasses and I am not a fan of the nature valley bars because they are so processed.

  • Arin

    I just got an email from GoMacro about their peanut butter bars… according to the rep the US version now does NOT include pea protein. Yay! They are working on updating their website. I just ordered a box!

  • Michael

    That’s curious about the GoMacro Bar. I’m in the US but the GoMacro Bar did not list pea protein in the ingredients. It listed only Brown Rice Protein. The website says a blend of brown rice and pea protein. Are they mislabeling the ingredients or does the Whole Foods I buy from happen to be stocking the Canadian version? Very confusing! Thank you by the way for a GREAT site!

    • Well Balanced - Food - Life - Travel

      Michael, I believe they changed their ingredients since my post–or at least that is the info I have heard from clients that purchase these. Maybe there was a greater demand for the non-pea protein variety! Glad you stopped by!

  • Michael

    Hi Kate. I was curious if you ever looked at Element Bars which allow you to create your own custom bars from a ton of choices. I was able to mix one up that had an Organic Peanut Butter base with bananas and chia seed. The base ingredients had organic brown rice syrup, organic oats, flax seed meal, organic crispy rice, vanilla and salt. Seems like it’s FODMAP friendly. My only minor concern was that that combination had 14g sugar and the Brown Rice Syrup was listed as the top ingredient. Still, I’d be curious on your thoughts or if you check out their site and discover another combination that’s better. the site is http://www.elementbars.com I’ve tried youbars.com as well in the past but found that the Element Bars tasted better (admittedly it could have been the specific choice of ingredients).

    • Well Balanced - Food - Life - Travel

      Michael—I wonder what they use for banana (fresh or dried)–dried fruit may have different fodmap content than the fresh variety. But in general –this seems like a cool site with seemingly many low FODMAP ingredients.

  • Nikki

    Hi Kate,

    glad to see this article, been having trouble finding some bars that are FODMAP friendly so I really appreciate this article.

    A favorite bar of my were Quest bars, a list of base ingredients is found here

    http://www.questproteinbar.com/ingredients

    Would these bars be FODMAP friendly? IMO Fiber, Lo Han Guo, Erythritol, Sucralose. Stevia. Are the ingredients I wonder about. I’ve found mixed information on Erythritol and Stevia being FODMAP friendly.

    THanks

    • Well Balanced - Food - Life - Travel

      Hi Nikki,
      IMO fiber should be okay–though it’s a rather new added fiber ingredient so not sure how it will fair in people with IBS. In theory it should not be a source of major GI distress. I am not a fan of sucralose–which in animal studies showed to alter healthy gut bacteria populations. Erythritol is a sugar alcohol that appears to absorbed well in humans–but one study revealed that when combined fructose and erythritol together cause GI upset. So…all in all-I would not choose this product for my clients. I think there are better options such as some of the go macro bars.

  • Eileen

    Thanks for the great recommendations. What are thoughts on the other Natures Path bars, such as Pumpkin Flax bar or the Gluten Free Chocolate ones?
    I tried some of the Bakery on Main Chocolate Almond Soft and Chewy Bars today. So far so good.

  • Mary

    My 15 year old daughter is trying this diet to help relieve chronic abdominal pain. She has had a really rough year and hope this gets her back to feeling better.

    Is evaporated cane sugar allowed?

    What about allowed seasonings – basil, cinnamon, rosemary, oregano, cumin, crushed red pepper, …… Is there a list for seasonings?

    She already doesn’t eat dairy so she likes sorbet but is pectin a problem? If it doesn’t mention the source, like apple pectin, how are we to know if acceptable.

    • katescarlata

      Mary–peppermint oil–enteric coated can be a great supplement to help with abdominal pain. OF course…speak w/ your daughter’s doctor to see if that may be suitable for her.
      Evap cane sugar is okay. And you can find all the spices and seasonings on the Monash app–a worthwhile purchase if you have an iPad or smart phone. Pectin is not a FODMAP. It can cause gas in some people–but small amounts should be okay. Worth a try perhaps?!

  • Christine

    Hi Kate-

    I read your info about some suggestions for granola bars. Anything specific for a protein bar/something that will keep me full/boost my energy when that 3 pm lull hits or before a workout? I’m looking for something low in sugar and fodmaps- I tried to see how my body would react with one of the new “Think Thin Lean Protein & Fiber bars” but I think it’s too much for my stomach. Agh!

    Thanks!

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