Trail Mixes


I have a sweet tooth that won’t quit, but not many ways to easily satisfy it and still stay within the bounds of acceptable FODMAP intake. I’m especially partial to chocolate, but the stuff I can eat is dark and somewhat bitter, because I can neither have dairy nor soy lecithin. I devised these simple sweet and salty trail mixes to help satisfy these cravings in a somewhat healthier, more satisfying way. The important thing to remember is these ingredients still need to be consumed in small quantities, but they go over a lot better than say a candy bar or soda packed with high fructose corn syrup. You can also pour it in a jar, shake it up and voila, you have a sweet tooth snack for a couple of weeks. The formula is simple:

Trail Mix

  • 12 ounces nuts
  • 6 ounces dried fruit
  • 3 ounces dairy free chocolate chips, such as simple truth or enjoy life
  • 1 ounce unsweetened flake coconut

There are several options you can choose from depending on your tolerance, allergies and tastes. I’m partial to walnuts and raisins in this combo, as it reminds me of Derby pie. Peanuts and raisins alone are a little reminiscent of peanut butter and jelly. Mix in some roasted almonds and you get the almond joy vibe. Add cranberries to any mix for a pleasant little tang. You can even add in some pretzels or a little cereal if this fits your dietary allowance. I haven’t ventured much beyond raisins and cranberries, as dried fruits can have a pretty high sugar content and many of the fruits that are commonly dried either contain too many polyols for me or I’m flat out allergic, but if you aren’t so sensitive to polyols, there are plenty of options out there. Just remember to keep your fruit total low and your portion size sensible.

There’s not really any way I’ve found to make an appropriate trail mix for the histamine diet. In the low histamine diet, you can’t really have chocolate, as cocoa is a histamine releasing food, most dried fruits are a high histamine mold risk and coconut is also something people frequently react to. Also, if you have mold issues, restricting sugar is a must. I used to be able to eat these things, but can no longer tolerate them myself.

Looking for more Low FODMAP recipes or need to eat low histamine? We’ve got recipes for both in our Recipe Section!

Trail Mix Pin
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