Are Kind Bars Low Fodmap? (The Truth!)

Are Kind Bars Low Fodmap

Do you know if Kind Bars low FODMAP? this is one of the questions our readers ask a lot. Well, we´ve got you covered.

KIND food bars are a fantastic option when you’re reaching for a snack on the go. Their range of health bars uses all-natural ingredients and has no added colors or flavorings, making them a favorite for people with a busy lifestyle.

But KIND snack bars are not for everyone, and this rings especially true for those with digestive conditions such as irritable bowel syndrome (IBS).

So, are Kind bars low FODMAP? No, KIND snack bars are not considered low FODMAP due to the use of high fructose sweeteners such as honey and molasses. Cashew nuts, chicory root, sugar, palm oil, and nonfat milk powder are also high FODMAP ingredients found in many of the range of KIND bars and should be avoided for those with digestive conditions. 

It’s important to read the label for any snack bars and identify if they are suitable for your low FODMAP diet plan. Let’s take a look at some of the ingredients in Kind snack bars.

What Ingredients are in KIND Snack Bars?

While KIND bars are amongst some of the best snack bars on the market that are using all-natural ingredients, there are a few ingredients that may cause issues for those with digestive conditions such as IBS. 

KIND bars come in a range of flavors and are marketed as being a good source of fiber, kosher, and each bar contains less than 5 grams of sugar.

More importantly for many is the list of all-natural ingredients that are low GI and low sodium. 

KIND snack bars are mostly made with the following nut ingredients 

  • Almonds
  • Peanuts
  • Cashews
  • Pecans
  • Chia Seeds

Then, there is a range of flavoring, binders, and sweeteners including

  • Chicory root fiber
  • Honey
  • Palm kernel oil
  • Sugar
  • Glucose syrup
  • Rice flour
  • Unsweetened chocolate
  • Alkalized cocoa
  • Sea salt
  • Soy lecithin
  • Natural flavor
  • Cocoa butter
  • Nonfat milk powder

Read also: Are Pure Protein Bars Low FODMAP? (Proved!)

What Are FODMAPs?

FODMAP stands for “Fermentable Oligo-, Di-, and Monosaccharides And Polyols” and is a group of short-chain carbohydrates and sugar alcohols (polyols).

These ingredients are poorly absorbed in the small intestine, are rapidly fermented by bacteria, and may exert a laxative effect. 

In other words, high FODMAP ingredients can cause digestive issues. Symptoms include ​​digestive symptoms like gas, bloating, stomach pain, diarrhea, and constipation. 

Some common FODMAP ingredients include:

  • Fructose: Sugars found in many fruits, vegetables, and sweeteners.
  • Lactose: Carbohydrates found in dairy products.
  • Fructans: Found in grains, wheat, spelt, rye and barley.
  • Galactans: Found in legumes.
  • Polyols: Sugar alcohols (xylitol, sorbitol, maltitol, and mannitol) are used as sweeteners.

People with digestive issues such as IBS should consider switching to a low FODMAP diet plan to prevent symptoms and improve gut health.

Research has proven that Functional Gastrointestinal Disorders (FGID) are treatable using a low FODMAP diet plan. 

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What is a Low FODMAP Diet?

A low FODMAP diet consists of foods that are not found to cause digestive issues and this is likely to vary from one person to another.

Typically, a registered dietitian will work with an individual and cater a low FODMAP diet to suit their nutritional needs. 

A low FODMAP diet plan will include foods that do not irritate pre-existing digestive issues and will actively work to repair and reduce intestinal problems and symptoms.

The diet plans can be quite restrictive and challenging, but they are not intended to be undertaken for a long period of time.

Usually, they are planned for a period of 6-8 weeks.

Ingredients to Avoid While on a FODMAP Diet

While every FODMAP diet plan will be catered to an individual, there are a number of ingredients that are commonly best to avoid while on your FODMAP diet. 

Ingredients to avoid include:

  • Honey
  • High Fructose Corn Syrup
  • Sugar alcohols
  • Inulin
  • Chicory root
  • Onion powder
  • Garlic powder
  • Pear/apple juice

Why Aren’t KIND Snack Bars Good for a FODMAP Diet?

Many of the KIND snack bars contain a combination of ingredients that should be avoided while on a FODMAP diet plan.

Ingredients such as honey, sugar, chicory root, and corn syrup are all used as natural sweeteners for many of the KIND snack bars. 

Some binding ingredients such as milk powder and glucose syrup may also cause some people digestive issues and should be checked if they are suitable for people on a low FODMAP diet plan. 

Nuts are also dose-dependent on a low FODMAP diet journey, and it’s worth consulting your dietician for more advice regarding the dose quantities you can handle of nut ingredients.

For some, even a small dose of nut-based ingredients can cause digestive issues. For this reason, many health, protein, and snack bars are not suitable for people on a low FODMAP diet.  

Finally, some processed grains may also cause inflammation or intestinal problems, especially for those who suffer from IBS.

Processed grains are digested faster by the body than whole grains, which in turn does not allow the body enough time to digest the nutrients from the grains.

When considering a snack, whole grain foods are better and allow your body to digest and absorb nutrients at a steady rate. 

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Finding snacks while on a FODMAP diet can be tricky, and every diet plan is likely to be different.

While planning your FODMAP diet journey with your dietician, it is worthwhile to discuss some quick and easy snacking ideas.

Keep things as simple as possible so when reaching for a snack, you’re not tempted by something that may cause issues later. 



Lindsey graduated with an MBA in 2009. Since then, Lindsey has worked in the retail and consumer service industry as a manager, advisor, and marketer. Lindsey is also the head writer and Co-founder of Lindsey is based in Morgantown, West Virginia.

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