Road Trip Snacks Without the Bloat
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Regardless of the type of travel we choose, whether it’s by automobile, plane, boat, or train, if you have IBS (like me), you may benefit from packing some vegetarian, low FODMAP snacks on the go. So, I wanted to share some of my favorite vegetarian, low-FODMAP, healthy road trip snacks, like we like to take on the road with us.
Even for those of us who are not vegetarians, more of us than ever are choosing more plant-based foods for many of our meals. I also feel that many animal-based foods can perish more easily and can be difficult to pack, store, and travel long distances.
This inspired me to share some of my favorite vegetarian low-FODMAP snacks to take on the road!
I know preparing and packing some of our food for the road trip is just another thing to do on the list to get ready to go, so let’s talk about some of the reasons why you might want to plan and get a few things together.
Why Pack Vegetarian Low Fodmap Diet Snacks?
Here are a few good reasons to bring some healthy road trip snacks with you:
- You can be in charge of the ingredients in the food. When we are in the airport or a travel stop on the road, it can be difficult to know what things are in the food, and we really don’t have time to read labels. Sometimes, travel foods don’t even have labels. This can be especially helpful when we are trying to follow a therapeutic meal plan like a Low FODMAP diet, a gluten-free diet, a plant-based diet, or other special meal plan.
- Road trips, snacks, and meals can be expensive when you buy them on the road, and sometimes aren’t very tasty. With travel already expensive, it is nice to be able to not spend money on something that we don’t even enjoy.
- We have more opportunities to eat healthy when we pack it ourselves. Many veggies, fruits, healthy fats, and lean proteins can travel well, so we can include them more easily when we pack them than relying on what’s out there once we begin traveling.
- The ability to eat at meal time is more possible. I like to eat when I am hungry, and that is usually at a certain time because our family usually eats at consistent meal times. So, if I have a flight delay or if driving, I am at the wrong place when I want to eat, my blood sugar plummets, and I get a little “difficult” if you know what I mean. If I have some things available, I can have a mini meal when I need to have it.
So when we pack our own vegetarian low FODMAP snacks, we can purchase prepackaged or make our own.
Vegetarian Low FODMAP Snacks to Buy
The easiest route for travel is to find some healthy prepackaged vegetarian low FODMAP snacks to pack and take with you.
- Low FODMAP snack bars from FODY foods, and if you purchase from the link, I may receive a portion of the sale.
- Nut butters and low FODMAP-friendly crackers
- Small lactose-free yogurts
- Low lactose string cheese (most harder cheeses like cheddar or aged mozzarella are okay), or vegan-friendly low FODMAP cheese with Low FODMAP-friendly crackers
- Mini bags of low FODMAP nuts (everything but cashews and pistachios in appropriate portions)
- Small popped packets of popcorn without high FODMAP ingredients
- Single servings of FODMAP-friendly whole-grain cereals
However, if you want to have something more specific and maybe even more delicious, you can make some things and pack them yourself. Here is some more information on how to go about it below:
Vegetarian Low FODMAP Snack Recipes to Make
Here are some of the vegetarian low FODMAP snack Ideas that you can make ahead. Many of these can also be vegan low-FODMAP snacks, and in addition, many low-FODMAP foods can also make gluten-free snacks for road trips (but not all of them).
Here are some of my favorite snacks to make:
- Low FODMAP hummus and gluten-free pita or FODMAP-friendly crackers
- Vegetarian Sandwich on Whole Grain Sourdough Bread (three of my favorites include:
-1. Fruit-nut wrap (use a lower FODMAP nut like pecans in place of pistachios)
-2. California Sandwich: Try this sandwich with thinly sliced tomatoes, avocado & cucumbers, alfalfa sprouts, and add lactose-free cream cheese. A slice of provolone or Havarti is also a great addition, or even hummus instead of the cream cheese.
– 3. Smoky Tempeh Sandwich, which is made with my tempeh bacon - Low FODMAP Snack Mix
- Travel Smoothies
- Energy Balls
- Boiled Eggs already peeled
- Low FODMAP vegetables like cucumber, tomatoes, carrots, broccoli florets, and small servings of red bell pepper
- Low FODMAP fruits like blueberries, oranges, pineapple, and small bananas that just turned yellow (bananas that are too ripe become higher in FODMAPS)
Check Out Some Other Good Vegetarian Low FODMAP Snack Ideas
There are several other resources for good vegetarian low-FODMAP snacks. Some of these are not vegetarian, but you can make a few substitutions with many of those.
Here are some eating on the go menu ideas that you might enjoy that I put together.
I love these snack ideas from FODMAP Everyday. There are so many great ideas!
Dr. Russo’s website also has some delicious snack combinations and snack menu options for snacks, and many of these could be taken on the road and made vegetarian.
In addition, the suggestions from the IBS Dietitian are very helpful.
Vegetarian Low Fodmap Snack Menu Ideas (The Full Day Plan)
Breakfast-Protein & Sustained Energy:
Overnight Lactose-Free Oats (Mason Jar) + an Orange.
Mid-Morning Snack: Fiber & Crunch
Carrots/Cucumbers with 1 tbsp Olive Oil & Sea Salt dressing.
Lunch (Roadside Stop):
Make ahead this Quinoa Salad (toss quinoa with chopped tomato, almonds, parsley, spinach, and a FODMAP-friendly vinaigrette). Skip the garlic powder as the recipe mentions.
Afternoon Snack- Sweet Treat:
Low FODMAP Trail Mix + 1/3 banana.
Dinner Backup Emergency Prep Idea:
Shelf-stable hard cheese or vegan, low FODMAP crackers or low FODMAP protein bar
Make Plans for a Vegetarian Low FODMAP Snack on the Next Road Trip
Get ready next time you make a trip to pack some vegetarian low FODMAP Snacks!
Here are some ways to make a plan to pack healthy foods for road trips:
- Start small and gradually add more snacks and mini meals for upcoming trips. Prepackaged single-serving foods may work best initially.
- Research menu ideas and options to make your list of foods that you would like to bring.
- Gather what you need, which would include not only food but also other items that you might need, which could a right-sized cooler, food containers/plates, utensils, and napkins.
What’s Going to Be on Your Vegetarian Low FODMAP Snack Menu for Your Travel Adventure?
I know that you will be able to take some of these vegetarian low FODMAP snacks and use them for your next travel plans. For many of us who have gone through the elimination, reintroduction, and personalization phases with a MONASH University fodmap-trained registered dietitian, our diets may be even more flexible.
With traveling and the stresses of a trip and the holidays, some of us may tend to follow a lower FODMAP diet a little more during these times.
Travel safely, enjoy your trip, and savor your vegetarian low FODMAP snacks!
In addition to this article, you may also enjoy an additional article on Substack that I wrote called Feast Fly and Flourish which provides additional survival tips for traveling and ideas on how to feel your best once you reach your destination! You may also want to get the free e-book and reducing inflammation on the Midlife Maven’s Toolbox!
And coming in 2026, stay tuned for my new GI course created for women in midlife! If you are a woman over 40 struggling with digestive issues, I am here to help and have successfully helped women with these issues for over 15 years, including myself! Stay tuned!
