Every parent knows once the school holidays descend it’s a constant barrage of “what’s to eat?” from kids all day long – enough to drive anyone mad!

However, providing healthy, filling snacks for kids who also have gut issues, food intolerances such as irritable bowel syndrome (IBS) and food allergies can be extra challenging for parents.

IBS sufferer Vanessa Hutchinson can relate to the struggle. Frustrated at being unable to find many gut-friendly snacks on the market, she decided to create her own range of protein bars for adults called Fodbods. After many customer requests, she has now launched a new range – Fodbods Buddies – aimed at kids.

“There are currently next to no grab and go snacks for kids with food sensitivities,” Hutchinson says. “Of the few convenience snack options which claim to be healthy none are actually FODMAP friendly. And yet, roughly one in five Australians suffer unpleasant symptoms of IBS including children who are often more difficult to diagnose and treat.”

Here’s a roundup of healthy ready to go snacks and easy to prepare alternatives, for those kids who have IBS, allergies or for those just wanting a delicious, healthy treat this summer.

Roasted Chickpeas Chocolate – The Happy Snack Company, $5.30 per 100g

It might sound like an odd concept, but these chickpeas which are coated in chocolate are both smooth on the outside, crunchy on the inside and bridge the sweet and savoury gap. They’re only  99 calories per serve as well as being dairy, gluten and nut free.

Banana honey rice cakes

Mix up low-fat cottage cheese, a little honey, splash of vanilla extract and a sprinkle of ground cinnamon. Spread rice cakes with the mixture and add sliced banana. 

Fodbods Buddies, Lamington and Strawberry Shortcake – Fodbods, $3.75 per 30g bar

Available in two delicious flavours – Lamington and Strawberry Shortcake – these protein bars are made from 100 per cent natural plant-based ingredients, including tigernut flour, organic buckwheat, organic coconut, vegan chocolate and dried strawberries. The protein will keep hunger at bay for longer.

Quick cheesy nachos

Sprinkle some mozzarella (less than 40g) on plain chips, melt and add diced tomato.

Gummy Bears – Yum Earth, $5.30 per 71g

Made with real fruit juice, these come in four flavours – Pomegranate Pucker, Mango Tango, Perfectly Peach and Strawberry Smash. Providing 100 per cent of kids daily Vitamin C intake in each morsel, they’re free from gluten, nuts, milk, eggs, fish and soy, are non-GMO and contain no high fructose corn syrup or artificial dyes.

Veggie sticks with dip

Cut up low FODMAP veggie sticks such as carrot, cucumber and capsicum and serve with a “safe” vegetable-based dip such as eggplant or capsicum.

Baked Pretzel Minis – Parkers, $3.10 per 150g

These smaller than average pretzels are ideal for kids, are low in saturated fat, have no added msg and also have 50 per cent less sodium the Original Pretzel variety. They’re also only 106 calories per serve and are baked not fried. You can also sprinkle them over ice-cream for a great crunch.

Fruit smoothies

Whizz up lactose-free milk and FODMAP-friendly fruits such as pineapple or strawberries along with a tablespoon of oat bran for added fibre and a dash of maple syrup.

Popcorn assorted – Cobs, $3.15 per 5 snack pack bag

Plain popcorn has come a long way with Cobs now making a range of great flavours including Sea Salted Caramel, Sea Salt and Vinegar, Best Ever Butter, and Cheddar Cheese. The kernels are popped in high oleic sunflower oil and raw sugar.

This article is shared and powered by mom.Connect

  • It’s so hard when you want to keep it healthy and affordable…


  • Hmmm, it sure is difficult to find food that’s affordable healthy and tempts kids taste buds.


  • Some great, easy ideas here. Love the home made options most.


  • Quick cheesy nachos and fruit smoothies are great options!


  • Some great ideas! It can be so expensive to be good intolerant I wish it was more accessible for family’s that are on a budget


  • My kids eat a lot of fruit and they LOVE popcorn…. I’ll have to have a look for some of the suggestions on that list next time I’m at the supermarket.


  • Very interesting article with plenty of wonderful ideas to help in a crisis.


  • Good ideas.


  • These are helpful for everyone, including if you’re hosting kids with special dietary needs.


  • I love the fodbods range but way too expensive for our budget.


  • They are a great idea and so helpful for Mums with children with dietary issues.


  • It really surprised me how many things have dairy when we had to eliminate it from my boys diet. I miss dairy yoghurt (non dairy yoghurt is sooo expensive).


  • Great idea on the snacks


  • No food intolerances in my family and I’d happily eat any of the above!


  • Some fantastic ideas here and a great reminder that there are lots of different options to give kids.


Post a comment
Add a photo
Your MoM account

Lost your password?

Enter your email and a password below to post your comment and join MoM:

You May Like


Looks like this may be blocked by your browser or content filtering.

↥ Back to top

Thanks For Your Star Rating!

Would you like to add a written rating or just a star rating?

Write A Rating Just A Star Rating