Low Fodmap Fat Balls

What Are Low FODMAP Fat Balls?

Low FODMAP fat balls are a nutritious and delicious snack designed specifically for those who follow a low FODMAP diet. The low FODMAP diet is a dietary plan that limits foods containing certain types of carbohydrates that are poorly absorbed in the small intestine.

These carbohydrates, known as FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, and Polyols), can cause digestive discomfort in some individuals, particularly those with Irritable Bowel Syndrome (IBS).

Fat balls, also known as energy balls or bliss balls, are small, bite-sized snacks made from a blend of healthy fats, proteins, and carbohydrates. They are often crafted using ingredients like nuts, seeds, coconut, and dried fruits. Low FODMAP fat balls are tailored to exclude high FODMAP ingredients, making them suitable for those with sensitive digestive systems.

Benefits of Low FODMAP Fat Balls

1. Digestive Health

One of the primary benefits of low FODMAP fat balls is their positive impact on digestive health. By avoiding high FODMAP ingredients, these snacks can help reduce symptoms such as bloating, gas, and abdominal pain in individuals with IBS or other digestive disorders. The carefully selected ingredients in low FODMAP fat balls are easier to digest and less likely to cause discomfort.

2. Nutrient-Rich

Low FODMAP fat balls are packed with essential nutrients. Ingredients like nuts and seeds provide healthy fats, protein, and fiber, which are important for maintaining energy levels, supporting muscle health, and promoting satiety. Additionally, these snacks often include superfoods like chia seeds, flaxseeds, and coconut, which offer a range of vitamins, minerals, and antioxidants.

3. Energy Boost

Fat balls are an excellent source of sustained energy. The combination of healthy fats, protein, and complex carbohydrates helps to stabilize blood sugar levels and provide a steady release of energy throughout the day. This makes them an ideal snack for a quick energy boost between meals or before a workout.

4. Convenience

Low FODMAP fat balls are incredibly convenient. They are easy to make, portable, and do not require refrigeration, making them a perfect on-the-go snack. Whether you need a quick bite at work, a pre-gym snack, or a travel-friendly option, fat balls are a hassle-free solution.

5. Versatility

These snacks are highly versatile and can be customized to suit your taste preferences and dietary needs. You can experiment with different low FODMAP ingredients to create a variety of flavors and textures. For example, you can make chocolate-flavored fat balls with cocoa powder and dark chocolate chips, or go for a fruity version with dried cranberries and shredded coconut.

How to Make Low FODMAP Fat Balls

Making low FODMAP fat balls is simple and requires only a few basic ingredients. Here is a basic recipe to get you started:


  • 1 cup of almond flour (or other low FODMAP nut flour)
  • 1/2 cup of shredded coconut (unsweetened)
  • 1/4 cup of chia seeds
  • 1/4 cup of maple syrup (or other low FODMAP sweetener)
  • 1/4 cup of coconut oil (melted)
  • 1 tsp of vanilla extract
  • Pinch of salt


  1. In a large bowl, combine the almond flour, shredded coconut, chia seeds, and salt.
  2. Add the melted coconut oil, maple syrup, and vanilla extract to the dry ingredients. Mix well until all ingredients are evenly combined.
  3. Using your hands, roll the mixture into small balls, about the size of a golf ball.
  4. Place the fat balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up.
  5. Store the fat balls in an airtight container in the refrigerator for up to two weeks.


Low FODMAP fat balls are a fantastic snack option for those following a low FODMAP diet or anyone looking for a healthy, convenient, and delicious snack. They offer numerous benefits, including improved digestive health, sustained energy, and essential nutrients. With their versatility and ease of preparation, low FODMAP fat balls can be a staple in your snack repertoire.





1. What are FODMAPs?

FODMAPs are a group of carbohydrates that are poorly absorbed in the small intestine. They include fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Common high FODMAP foods include garlic, onions, wheat, dairy, and certain fruits and vegetables.

2. Who should follow a low FODMAP diet?

A low FODMAP diet is primarily recommended for individuals with IBS or other digestive disorders that cause symptoms like bloating, gas, and abdominal pain. It is advisable to follow this diet under the guidance of a healthcare professional or a dietitian.

3. Can I customize the ingredients in low FODMAP fat balls?

Yes, you can customize the ingredients to suit your taste and dietary preferences. Ensure that any substitutions are also low FODMAP to avoid triggering digestive symptoms.

4. How long do low FODMAP fat balls last?

When stored in an airtight container in the refrigerator, low FODMAP fat balls can last for up to two weeks. They can also be frozen for longer storage.

5. Are low FODMAP fat balls suitable for children?

Yes, low FODMAP fat balls can be a healthy snack for children. However, be mindful of any allergies or specific dietary needs your child may have.

6. Can I eat low FODMAP fat balls if I’m not on a low FODMAP diet?

Absolutely! Low FODMAP fat balls are nutritious and delicious, making them a great snack option for anyone, regardless of whether they follow a low FODMAP diet.

Incorporate low FODMAP fat balls into your snack routine for a tasty and gut-friendly treat that supports your overall health and well-being. Enjoy experimenting with different flavors and ingredients to find your perfect combination!