10 Dietitian-Approved Beach Snacks That Don’t Cause Bloat

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It’s beach season, which means you’ll likely spend at least a few weekend days in the near future donning little more than a bathing suit. And when you’re splashing around in the water or going for a long walk in the sand, the last thing you want is to feel bloated. Aside from choosing the perfect beach, the only tough decision you need to make before heading out is to figure out which snacks to pack in your cooler (alongside a responsible number of adult beverages, if that’s your thing).

Like all snacks, the ones you bring to the beach should be delicious, fun and filling. What’s more, the best beach snacks leave you feeling energized, not bloated or lethargic.

To help you make the most of every beach day — or, really, any active summer day — we asked registered dietitians to suggest refreshing, satisfying snacks to power you through an afternoon in the sun without weighing you down. Some of the advice may surprise you, since not all healthy snacks are ideal for the beach. Here are some snacks to consider when you’re packing your next beach day cooler:


Bell Peppers and Cucumbers

“Cruciferous veggies such as broccoli and cauliflower are usually great healthy snacks to munch on, but they can cause unwanted gas due to a certain type of non-digestible carbohydrate called raffinose. To get your crunchy veggie fix, bring super hydrating slices of cucumber and red bell peppers.”

Lindsey Pine, RDN, certified specialist in sport dietetics



“If you need a dip to go with your veggies, bring guacamole. Packed with heart-healthy fats, vitamins and minerals, avocado may be easier to digest than a dip made from chickpeas or beans (that contain lots of fiber which could cause added bloat).”

— Pine


Veggie Chips with Little or No Salt

“I love Rhythm Superfood Beet Chips for a nutritious crunch. They’re not made from veggie ‘powders,’ but rather actual sliced beets that are dried. The chips have great flavor and are filling and nutritious. They help you beat the bloat while staying energized with healthy carbs from veggies. They come in unsalted and lightly salted varieties, and both pair well with guac.”

Lauren Minchen, MPH, RDN

“Baked plantain chips are rich in vitamins A, C and low in fat. If you don’t make them yourself, look for green or ripe plantain chips with no-added sugars. They travel well and can stand up to the hot temperatures on the beach.”

— Maya Feller, RD, CDN of Maya Feller Nutrition


Lightly-flavored Flat Water

“One of the biggest immediate bloat offenders is fizzy carbonated water. Rather than bringing drinks with bubbles, stay hydrated with refreshing spa water. Fill water bottles with water, ice and your choice of sliced fruits or even cucumber and mint.”

— Pine


Homemade Nut and Seed Mix

“An assortment of roasted or raw nuts like almonds, cashews and walnuts provides a nice source of plant-based protein and iron as well heart-healthy fats and fiber.”

— Feller

“Sunflower seeds and almonds are crunchy and filling, and they don’t need refrigeration. They’re also good sources of vitamin E, a powerful antioxidant that protects your skin and body from free radicals. I am always thinking about foods that are filling but also offer skin protection.”

Ximena Jimenez, RDN, LDN


Fresh Fruit

Fresh fruit can help you rehydrate with vitamins and trace minerals and contains healthy fiber and antioxidants. If you find yourself mindlessly munching on fruit, it’s not a big deal — even the sweetest fruits are significantly lower in sugar than candy and chocolate. Not to mention, the type of sugar paired with fiber is metabolized differently (more slowly) than syrups and cane sugar from processed foods.”

— Minchen

“Bananas and apples are two low-priced, convenient and portable fruits that really don’t need refrigeration. They’re both delicious and have enough fiber to keep your appetite at bay without leaving you bloated. Grapes are refreshing, sweet and chock-full of water. Hydration is very crucial during a beach day.”

— Jimenez


Dark Chocolate-covered Fruit

“Frozen dark chocolate-covered pineapple tidbits and strawberry slices are fantastic on beach days. You can choose to make your own or have Dole do the catering. Either way, these dark chocolate wonders are the perfect sweet treat on a hot beach day.”

Kamaria Mason, MPH, RD


Mini Granola Bars

“One of my bloat-free tricks is to kid-size it! KIND Kids bars are one of my favorite picks since each bar provides 1/2 serving of whole grains, only 90–100 calories and no artificial ingredients.”

— Jackie Newgent, RDN and author of The All-Natural Diabetes Cookbook”



“This natural whole-grain food is a healthy snack as long as you don’t add extra butter and salt. You can grab a bag of Skinny Pop for a quick low-calorie snack. However, if you’re feeling creative, dust the popcorn with cocoa powder, cinnamon and a drizzle of honey for added sweetness. Or try cracked black pepper, garlic powder and smoked paprika if you’re in the mood for a savory, smoky kick.”

— Mason


Frozen Yogurt Tubes

“I look for yogurt tubes that have 5 grams of sugar or less per serving. I love to freeze the tubes and add them to a beach bag. It’s a nice dose of protein along with vitamins and minerals. Plus, you don’t need to pack a spoon!”

— Feller

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