85+ Best Low FODMAP Snacks

Are you stuck looking for low FODMAP snacks to get you through the day?

Low FODMAP Snacks are an important part of my life as I have IBS and SIBO. I like to have a tea break at 11 am and 3 pm with a little chack on the side ;).

But with low FODMAP diet limitations, snaking can become problematic in regard to calorie intake and general healthy eating.

Especially on the go.

Here are some of my easy and healthy low-FODMAP snack ideas to help keep hunger at bay! 

This list was created with Monash University APP guidelines and a low FODMAP diet in mind.

Easy Low FODMAP Snacks

Savory Low FODMAP Snacks

fruits and vegetables that can be eaten only up to a certain amount per serving: 

Please use the Low FODMAP Smartphone Diet App by Monash for the most up-to-date listing of Fresh Vegetables and Fruits. 

Sweet Low FODMAP Snacks

Small-size dark chocolates, peanut butter cups, and FODY bars are okay. Even gummy bears can be low FODMAP – but always check labels!

Crackers and Toppings

Crackers also make a great low FODMAP snack.

~ LOW FODMAP CRACKERS

• Rice cakes (max. 2 per serving), they will get soggy very fast.
• Gluten-free & low FODMAP crisp bread, such as Schär crisp bread
• Gluten-free & low FODMAP cream crackers, such as Schär cream crackers
• My favorite is “The life-changing crackers” (up to 6 per serving), or you can watch the video of me making them.

~ LOW FODMAP TOPPINGS

• A tablespoon of peanut butter or almond butter (almond butter becomes moderate in FODMAPs at 1 1/2 tbsp or more)
• Cheese (Blue Cheese, Brie, Camembert, Cheddar, Cottage Cheese)
• Lactose-free cream cheese (with slices of cucumber)
• A few slices of meat, I love chicken on a cracker.
• A boiled egg, in slices
• Homemade egg salad
• Low FODMAP tuna salad with cucumber
• Smoked salmon with lactose-free cream cheese
• Smoked chicken with lactose-free cream cheese
• low FODMAP Nutella

Low FODMAP Snacks For Traveling

This list is not an exhaustive list you can make your own snacks, there is plenty of low FODMAP recipes online.

25 Low FODMAP Snacks at Walmart

It is important to look at the ingredients when choosing snacks. According to Canadian Registered Dietitian Andrea Hardy “Sometimes it is unclear in what quantity you may be able to consume a moderate FODMAP food. … keep the Monash App on hand/ This is especially helpful for identifying sweeter foods that are FODMAP-safe.” A List of 15+ Low FODMAP Store-Bought Snacks.

1. FODY products
2. Firm banana ⁠
3. 1/4 cup blueberries or 4-5 strawberries⁠
4. Fresh fruits: grapes, oranges, strawberries (in moderation), and blueberries (in moderation)
5. Rice cakes or Schar crackers
6. Cheese⁠ (Blue Cheese, Brie, Camembert, Cheddar, Cottage Cheese)
7. Peanuts, walnuts, or macadamias⁠ (look for unsalted varieties)
8. Plain Corn chips & Fody Salsa⁠
9. Nature Valley Crunch Bar⁠
10. Lays plain potato chips⁠
11. Que Pasa corn nachos
12. Lactose-free cream cheese
13. Original Terra vegetable chips
14. Glutino gluten-free pretzels
15. Skinny Pop popcorn
16. Mary’s Organic Crackers (up to 2 per serving)
17. Baby cucumber
18. Baby carrot sticks
19. Hard-boiled eggs
20. Dark chocolate (75% or more)
21. Righteous Dary-free sorbet
22. Frozen Dole dark chocolate pineapple dippers
23. Glutino gluten-free lemon wafers
24. Walker’s gluten-free shortbreads
25. Soft-baked mini chocolate chip cookies from Made Good

And remember, the low FODMAP diet is NOT all or nothing – so if you do happen to have a high FODMAP treat, don’t panic! Take note of how you feel, and remember to let your dietitian know your reactions – it can be especially helpful during the reintroduction phase.

FAQ

Remember, individual tolerance to FODMAPs may vary, and it’s always a good idea to work with a registered dietitian or healthcare professional to customize a low FODMAP diet plan that suits your specific needs and tolerances.