Snacks are tasty, satisfying enough to keep you going until your next meal, and, ideally, nutritious. But for people living with IgA nephropathy (IgAN), other criteria come into play.
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Pairing foods can help you make a more well-rounded, satiating snack with fiber, protein, and healthy fats, too.[2]
But what does that look like on your plate? Here are eight snack options to have on hand for when hunger strikes.
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1. Apple Slices With Cinnamon Nut Butter
When you’re thinking of snack formulas, the key is to match a fruit or vegetable with a protein, says Sara Prato, RDN, a registered dietitian nutritionist and the founder of the CKD Dietitian in Colorado Springs. “It keeps people full for longer, and it’s simple to put together. Familiar and easy is the goal.”
She recommends a sliced apple with a tablespoon of nut butter, such as almond butter or peanut butter. “This is such an easy kidney-friendly snack. The apple has fiber, and unsalted or low-sodium nut butter adds plant protein and healthy fats,” she says. Read the ingredient list to ensure there’s no added sweetener like sugar or honey.
Slice the apples ahead of time, add a sprinkle of cinnamon to your favorite nut butter, and pack them up in a small Tupperware container for a portable snack, she says.
2. Air-Popped Popcorn With Savory Seasonings
For people craving a savory snack, air-popped popcorn is a great option that provides you with fiber, crunch, and control over how much salt you add, says Melissa Mroz-Planells, RDN, a registered dietitian nutritionist in Seattle specializing in chronic kidney disease and a spokesperson for the Academy of Nutrition and Dietetics.
There are plenty of ways to add flavor instead of using the saltshaker: Try chili powder, garlic powder, or nutritional yeast for a cheesy taste.
“I actually like putting a little bit of soy sauce and Parmesan cheese on my popcorn,” she says. Use lower-sodium soy sauce and small amounts of both ingredients to keep the sodium in check.
To make your popcorn more filling, toss in a handful of no-salt-added, oven-roasted chickpeas or dry-roasted edamame. These additions offer extra protein and fiber, Mroz-Planells says, turning a simple bowl of popcorn into a more substantial snack.
3. Baked Zucchini Fritters
If you’re meal prepping, put together a savory snack with zucchini, says Blake Shusterman, MD, a nephrologist in Greenville, South Carolina.
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Pair the fritters with a homemade dip made with plain nonfat Greek yogurt, lemon juice, black pepper, basil, and thinly sliced scallions, he says.
Aim to keep your kitchen stocked with ingredients you can make healthy snacks with, Dr. Shusterman says. “If less healthy options are sitting there staring someone in the face when they’re hungry, they’re going to have a harder time avoiding them.”
4. Yogurt Parfait With Berries and Walnuts
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Mix 1 cup of plain, unsweetened yogurt with a teaspoon of vanilla extract, one small peach (or another fruit of your choice), and ½ cup of blueberries. Top with 2 tablespoons of chopped walnuts.
“For someone with IgAN, I’m often thinking of ways to reduce inflammation, maintain blood sugar balance, and improve gut health — and this option can support all three,” she says. It has fiber, antioxidants, protein, and it’s filling.
You’ve prepared two servings with this recipe. If you need a dairy-free option, a lower-sugar plant-based yogurt also works, but Connolly suggests checking labels for phosphorus additives.
You can adjust the recipe depending on which fruits are in season, your preferences, and what you have on hand, Shusterman says.
5. Homemade Trail Mix With Dark Chocolate
Because people with IgAN tend to watch their intake of sodium and processed foods closely, making trail mix at home is a great way to control what goes into your snacks.
“The easiest way to cut back on both sodium and phosphorus additives is to choose more whole foods over ultra-processed ones,” Prato says.
With a DIY trail mix, you can also add your favorite ingredients: Mix an ounce of your choice of unsalted nuts and seeds with a few pieces of dried fruit and dark chocolate. This combination has plant protein, healthy fats, fiber, and antioxidants — all while still feeling like a treat, Prato says.
If you’re on the go and don’t have a snack on hand, you can make — or buy — a trail mix on the fly, too. Or simply pair unsalted nuts with a piece of fresh fruit, Prato says.
6. Overnight Oats With Fruit and Nut Butter
Overnight oats are a breakfast staple, but you can make a smaller portion for a ready-to-eat portable snack, says Mroz-Planells.
Start with a quarter cup of oats and mix with your choice of milk, plant-based milk, or plain, unsweetened yogurt. Add berries or chopped apples, then customize with a little peanut butter, powdered peanut butter, or unsalted nuts, she says.
Prepare your oats the night before and refrigerate them so they’re ready to pack the next day. “You don’t have to reserve oats just for breakfast. It could really be eaten anytime,” Mroz-Planells says.
7. Hummus With Crunchy Vegetables or Crackers
Another savory — and filling — option that requires no cooking is hummus with crunchy vegetables or crackers.
“I like hummus or a bean dip with vegetables because it supports gut health and gives people a way to include more plant foods without making the snack complicated,” Connolly says.
Prato suggests carrots, cucumbers, red peppers, and snap peas with lower-sodium or homemade hummus. Try different flavors, such as garlic or roasted red pepper, to keep the snack interesting.
You can also build this into a small snack board, Mroz-Planells suggests: Arrange a few unsalted crackers, a tablespoon of hummus, a handful of raw vegetables, and some grapes or orange segments in a container for a portable assortment.
Crackers and chips can still have a place in an IgAN-friendly diet. Just pay attention to sodium when choosing them. “If someone loves chips, they can try lightly salted chips, lower-sodium tortilla chips, or popcorn,” Prato says.
8. Cheese and Fresh Fruit
For a snack you can put together in minutes, pair fresh fruit with a portion of lower-salt cheese, Mroz-Planells suggests. Try apple slices, grapes, or berries for a combination that brings together fiber from the fruit and protein and fat from the cheese.
Pairing foods can help make a snack more satisfying than eating fruit alone, she says. Pack the fruit and cheese in a small container and keep it chilled until you’re ready to eat.
If you’re out and haven’t brought a snack, Connolly suggests looking for a premade cheese-and-fruit snack box at a coffee shop. “On the go, I’d focus less on finding the ‘perfect kidney snack’ and more on choosing the better option available,” she says.
Keeping a nonperishable snack on hand in your purse, backpack, or car is always a good idea, Prato says. Unsalted nuts, trail mix, applesauce, or a granola bar are convenient options. “Prepping snacks at the start of the week makes it so much easier to grab something good when life gets busy,” she says.
