Healthy Hiking Fuel: A Guide to Creating Your Own Low FODMAP Trail Mix

Fueling your hiking adventures with the right snacks is essential for maintaining your energy levels and making the most of your time on the trail. If you follow a Low FODMAP diet for managing digestive concerns, finding suitable snacks can be challenging. The solution? A homemade Low FODMAP trail mix. In this guide, we’ll walk you through how to create your own Low FODMAP trail mix, which is delicious, nutritious, and kind to your gut.

1. Understanding Low FODMAP

The term FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are specific types of carbohydrates that can cause digestive discomfort in some people. A Low FODMAP diet, often recommended for people with irritable bowel syndrome (IBS), limits these foods. For more details about a Low FODMAP diet, check out resources like Monash University’s FODMAP guide.

2. Ingredients for a Low FODMAP Trail Mix

Creating a Low FODMAP trail mix involves selecting ingredients that are FODMAP-friendly. Here are some options:

  • Nuts and Seeds: Almonds (stick to a serving size of 10 nuts to remain within Low FODMAP guidelines), pumpkin seeds, sunflower seeds, and walnuts.
  • Grains: Rolled oats or puffed rice can add a wholesome, filling base to your trail mix.
  • Dried Fruit: A small amount of dried fruit can add a sweet touch. Try a few slices of dried banana or a handful of raisins, but pay attention to serving sizes to keep your mix Low FODMAP.
  • Extras: Add some fun extras like dark chocolate chips or shredded coconut for added flavor and texture.

3. Creating Your Low FODMAP Trail Mix

Once you’ve gathered your ingredients, mix them together in a large bowl. Start with your grains as a base, add your choice of nuts and seeds, then sprinkle in your dried fruit and extras.

A simple Low FODMAP trail mix recipe could include:

  • 1 cup of rolled oats
  • 1/2 cup of walnuts
  • 1/4 cup of pumpkin seeds
  • A small handful of raisins
  • A sprinkle of dark chocolate chips

Remember, the key to keeping your trail mix Low FODMAP is to monitor your portion sizes, especially with nuts and dried fruits.

4. Storing Your Trail Mix

Store your Low FODMAP trail mix in an airtight container or resealable bags. This will keep it fresh and make it easy to take on your hiking adventures.


Creating your own Low FODMAP trail mix is a fun, easy, and cost-effective way to ensure you have a gut-friendly snack for your hikes. By choosing the right ingredients and keeping an eye on portion sizes, you can enjoy a tasty mix that fuels your body and keeps your gut happy!

If you found this guide on creating a Low FODMAP trail mix helpful, be sure to share it with your fellow hikers. Stay tuned for more tips on how to enhance your hiking experience while maintaining a healthy, balanced diet!