Imagine enjoying a snack without worrying about potential digestive discomfort.

Being on an elimination diet, like the low FODMAP diet, can feel frustrating and restrictive at times. But just because you are limited to certain foods to help your GI symptoms, that doesn’t mean you don’t have snack options.

We will go through our favorite low FODMAP snack ideas that are gentle on the gut, quick and easy to put together, and will keep you satisfied between meal times. We included options that you can make easily at home and things you can get on the go as well.

What are FODMAPS?

FODMAPs is an acronym for Fermentable Oligo-, Di-, and Monosaccharides And Polyols. These are carbohydrates that can ferment in the gut and trigger these unwanted symptoms.

If you go on a low FODMAP diet, you remove foods that contain those certain carbohydrates for a period of time, to see if you start to feel better. Once your symptoms improve, you start to add foods back in to see what exactly is causing the issue.

Common High FODMAP Foods

Some FODMAPS can cause more digestive discomfort than others. If following the full low FODMAP protocol feels overwhelming, you can start by eliminating some of the top FODMAP foods to see if they improve your GI symptoms. These include:

• Grains: wheat, rye, barley
• Fruit: apples and pears
• Vegetables: onions and garlic
• Legumes such as beans and lentils
• Dairy: milk and milk products 
• Sweeteners: Agave, high fructose corn syrup, honey, all polyols/sugar alcohols

Benefits of a Low FODMAP Diet

One of the appeals of following the low FODMAP diet is that it is so effective. Studies have found that up to 86% of patients with IBS who follow the low FODMAP diet see an overall improvement in GI symptoms such as pain, bloating, constipation, diarrhea, and gas.

It is not recommended to stay on the low FODMAP diet long term, because of the restrictive nature of the plan. This can lead to nutrient deficiencies and be detrimental to your gut microbiome.

Criteria for a Low FODMAP Snack

Snacks are an important part of any eating plan! Snacking between meals can help get us from one meal to the next without reaching ravenous levels of hunger, leading to less nutritious choices. Having access to low FODMAP snacks can also help with staying compliant on the diet.

Ingredients

When choosing a low FODMAP snack, be sure to take a look at the ingredient list. If the item contains any of the following high FODMAP ingredients, it may cause digestive discomfort.

• Agave
• Honey
• high fructose corn syrup
• Sorbitol
• Mannitol
• Xylitol
• Isomalt
• Inulin
• Chicory
• Coffee Substitutes
• Prebiotics
• Probiotics
• Garlic Powder/ Salt
• Onion Powder/ Salt
• Wheat
• Rye
• Fiber
• Protein powders
• Fruit Juice
• Fruit Pieces

Portion Sizes

Food intolerances like FODMAPs are dose dependent, which means that symptoms won’t occur until you consume over your own personal threshold. So, it’s important to be mindful of what portion of higher FODMAP foods you can consume. Even if you are eating low FODMAP portions, if you eat multiple servings at a time, it can accumulate in your digestive system and lead to symptoms.

Balance

When assembling your low FODMAP snack, we recommend creating a balanced snack that incorporates at least two of the food groups, carbohydrates, protein, and fat. Pairing a carbohydrate food with a food that is high in protein, fiber and healthy fat tends to fill and satisfy us for longer.

Disclosure: This post contains affiliate links. This means I earn a percentage of any sales made through those links, at no extra cost to you. Affiliate links are identified with an asterisk (*). 

Our Favorite Low FODMAP Snacks

While we are dietitians, we are not your dietitians. Each person may respond differently to some of the foods listed below, so please consult with a health care professional for additional support for navigating the low FODMAP diet.

Fruits and Nuts

Low FODMAP Friendly Fruit

It might seem like a lot of produce is restricted on the Low FODMAP, but you still have plenty of options for snack time! The portion of fruit is important to make sure you are staying within the low FODMAP load.

Low FODMAP fruits include:

• Banana (unripe)
• Blueberries (1 cup)
• Cantaloupe
• Clementines
• Dragon fruit
• Grapes (2)
• Honeydew
• Kiwifruit
• Orange
• Passionfruit
• Pineapple (1 cup- fresh)
• Pomegranate (1/4 cup seeds)
• Raspberries
• Starfruit
• Strawberries (5 medium)

Low FODMAP Friendly Nuts

Nuts are one of those foods that are dose-dependent on the low FODMAP diet. That means that only certain quantities are considered to be low FODMAP. But that is no reason to fully avoid them. They are quick to grab and high in protein, heart-healthy fat and fiber!

See below for some low fodmap friendly nut options and the recommended portion size to keep them gut-friendly!

• Almonds*: 10 nuts
• Peanuts*: 32 nuts
• Walnuts: 10 nut halves 
• Brazil Nuts: 10 nuts 
• Hazelnuts: 10 nuts 
• Macadamia: 20 nuts
• Mixed nuts without pistachio/cashew: 18 assorted nuts
• Pecans: 10 pecan halves 

 Avoid cashews and pistachios on the Low FODMAP diet.

Vegetable Sticks with Dip

While some vegetables are restricted on the low FODMAP diet, there are plenty of low FODMAP friendly veggies you can reach for at snack time.

Low FODMAP friendly vegetables include:

• Bell Pepper (1/3 cup red pepper, ½ cup green pepper, ¼ cup orange pepper)
• Broccoli florets (3/4 cup)
• Carrots
• Cucumber
• Radish
• Zucchini (1/3 cup)

FODY* has a lot of gut friendly dressing options you can use for dipping your vegetables or you can try making your own low FODMAP salad dressing at home!

Epicured Snack Packs

Epicured has quickly become a favorite among our office, with both our dietitians and our clients. They offer ready-made FODMAP friendly meals and snacks.

If you need something quick (that is delivered to your door), check out any of their snack packs. Some of our favorites include the cheese plate, their energy bites, and their hummus.

No Bake Energy Bites

No bake energy bites have become very popular recently! They are usually made with oats, nut butters, and something sweet to hold it all together.

They are great because they come together fast (no more than 5 minutes prep!) and can be stored for a while in your fridge/freezer, but are also shelf stable for an on-the-go snack. Check out this low FODMAP no bake energy bite recipe for a FODMAP-friendly version that will keep you full and satisfied at your next snack time.

Low FODMAP Protein Bars & Low FODMAP Granola Bars

Snack bars are an excellent snack, but many products have ingredients that keep them off the FODMAP-friendly list, like honey, inulin, or chicory! Not to worry though, there are still plenty of snack bars that work.

Check out some of our favorite brands below, but keep in mind, some brands only have specific flavors that are Low FODMAP friendly. You can also check out our extensive list of low FODMAP protein bars as well. 

• Hemp Yeah*
• 88 Acres*: Dark Chocolate & Sea Salt *
• Go Macro: protein pleasure*, prolonged power*, protein purity*, protein replenishment*, everlasting joy*, timeless treasure, balanced goodness, protein decadence, mocha chocolate chip, smooth sancutary
• FODY Bars*: All of their bars are low FODMAP friendly!
• Bobo Bars*
• Enjoy Life Bars : Banana Caramel Grain & Seed Bar, Chocolate Marshmallow Bar, Maple Sweet Potato Bar, Dark Raspberry Protein Bites, Banana Protein Bites, Sunseed Butter Protein Bites, Cinnamon Spice Protein Bites*
• Happy Bars: All of their bars are low FODMAP friendly!
• True Self*
• Belliwelli Snack Bars*

Turkey and Cheese Pinwheel

This can make a really quick and easy snack or meal! Wrap turkey with a low FODMAP friendly cheese like cheddar or havarti in a corn tortilla or a gluten free wrap like Food for Life Brown Rice Tortillas.

You can even add some lettuce and tomato for some extra crunch and veggies for your day. Be cautious of any onion or garlic seasoning on the deli turkey (those seasonings are not FODMAP friendly). 

Rice Cakes with Topping

Plain rice cakes like the Quaker Rice brand are a FODMAP friendly snack, that is shelf stable and great for on the go. Pair it with 2 TBSP of peanut butter and some enjoy life chocolate chips for a yummy snack.

Lactose-Free Yogurt with Low FODMAP Granola

Yogurt and granola make an excellent snack, especially because it is portable and high in calcium. To keep this pairing FODMAP friendly, you will need to choose a low FODMAP yogurt and a low-FODMAP granola. Green Valley Creamery is one of our favorite yogurt options.

There are plenty of options out there if you are looking for a low FODMAP granola to buy. We also have a low-FODMAP granola recipe if you feel like making it on your own! 

You can add in a FODMAP friendly fruit like raspberries and 1 TBSP of chia seeds even more crunch.

Lactose- Free Cottage Cheese

Another classic combination! Look out for lactose free cottage cheese to make this snack FODMAP friendly, some brands include Green Valley Creamery and Lactaid (most stores have their own store brand as well). Pair it with 1/4 cup canned pineapple and enjoy!

Smoothies

A smoothie is a quick snack you can make at home that is filling very customizable to meet your needs! When making a low FODMAP smoothie, be mindful of how much fruit you use, to keep the FODMAP load within range.  Don’t forget to add in a protein source like a low FODMAP yogurt or low FODMAP protein powder like the Stellar Labs Whey Protein Isolate*.

Corn Chips with low FODMAP Salsa

FODY* comes through to save the day for your next taco night! Their salsa is FODMAP friendly and makes a delicious afternoon snack with some corn chips.  FODY also have a low FODMAP taco seasoning* which can be a staple for your next taco Tuesday.

You can also pair some corn tortilla chips with a low FODMAP cheese and throw it in the microwave until the cheese is melted. Then serve with FODY salsa and enjoy!

Hard-Boiled Eggs

There has been a lot of confusing information recently about eggs. I have had plenty of clients say to me “I can’t have eggs because they are high in cholesterol.”

While eggs are high in cholesterol, recent studies have shown that dietary cholesterol, like the one that is found one eggs, actually does not increase blood cholesterol levels.

Eggs are high in protein and are easy to make OR can be bought pre-peeled for convenience. Pair your egg with a piece of fruit or gluten-free crackers for a balanced snack.

Instant Oatmeal

Instant oatmeal is quick to make and very portable. It is high in fiber, and very filling. It also gets bonus points because it is non-perishable and is easy to store at home, work or school.

Check the label to make sure that there is no chicory or inulin added.

P3 Packs

If you need something on the go, take a look in the deli section of the grocery store. You can find these P3 Snack Packs in the deli aisle. It is a high protein snack, portable and is easily stocked at work or home.

Snack Plate with Olives, Cheese, Fruit and Nuts

Putting together your own snack plate is a great way to get a balance of all the food groups during the snack time, and can be customized so many different ways that you’ll never get bored!

Olives are low FODMAP, high in heart-healthy fats, and are great cold or warm. Try serving them on a snack plate with gluten-free crackers, grapes, cheddar cheese and almonds for a satisfying and filling snack (or lunch!)

Pumpkin Seeds

Who doesn’t love the satisfying crunch of pumpkin seeds*? You can have them on their own or mixed into low lactose yogurt. They can also be added to trail mix for added crunch.

Pumpkin seeds are filled with heart healthy fats and high in fiber. You can make your own at home (after you carve your pumpkin) or buy them in the grocery store. Just check the seasonings to make sure there is no added onion or garlic!

Remember, a low FODMAP serving is considered 2 TBSP.

Popcorn

If you want something to satisfy that afternoon crunch craving, try popcorn! It is low FODMAP friendly and delicious!

And you get a lot of bang for your buck, 7 cups is considered a low FODMAP serving!

Crackers with Cheese

While lactose is restricted on the Low FODMAP diet, this doesn’t mean that cheese is off the table. We listed some of our favorite low FODMAP cheeses below. Pair with low FODMAP crackers like the Blue Diamond Almond Nut Things* or Good Thins Rice Crackers* for a satisfying snack.

Low FODMAP cheeses include:

• Camembert
• Cheddar
• Colby
• Feta
• Goat Cheese
• Havarti
• Pecorino
• Brie
• Swiss
• Mozzarella
• Parmesan

Sardines

Sardines are a great fatty fish that make a low FODMAP, high protein snack. Not only do they contain heart healthy omega-3 fatty acids, but they are high in calcium as well (great for keeping those bones nice and strong).

Tuna

Tuna is another fatty fish that is a great high protein snack. Serve the fish as tuna salad on lettuce wraps, corn tortilla or with low FODMAP crackers or rice cakes.

Peanut Butter and Gluten Free Pretzels

This was one of my favorite after-school snacks! The low FODMAP diet would stop you from enjoying this oldy but a goody. Peanut butter and gluten free pretzels like Glutino Pretzels* are quick and easy, and are also high in protein and fiber.

To save some time, you can always buy pre-packaged peanut butter* for a shelf stable, on the go snack.

If you are allergic to peanut butter, you can substitute with 1 TBSP of almond butter or Sunbutter*.

Gluten-Free Pretzels and Cream Cheese

If you want another option for a snack that involves gluten-free pretzels, pair your pretzels with 2 TBSP of cream cheese instead of peanut butter!

Hummus

You might be thinking, “hold on, doesn’t hummus have chickpeas and garlic in it, taking this off the FODMAP friendly list?” Not to worry! We have you covered.

Yes, chickpeas are a dose dependent food (¼ cup is considered FODMAP friendly), but that doesn’t mean you can’t enjoy some hummus!

You can try your hand at making your own hummus using this recipe (omitting the garlic) or you can buy the Tribe Rosemary and Lemon Hummus in stores, or try Epicured’s hummus (see above).

Serve your hummus with low FODMAP-friendly veggies including Carrots, cucumbers, broccoli, radish, bell peppers, celery (1 stalk max). 

Special K Breakfast Cereal

Who says cereals only have to be for breakfast? Not us! Try the original special K gluten free cereal with a lactose-free milk for an easy and quick FODMAP friendly snack.

Low FODMAP Protein Shake

Orgain

This is one of my personal favorites. Sometimes you need something quick on the go, and the Orgain* ready made protein shakes fit the bill. They are available online and in stores, and give you a good source of protein to keep you full between meals.

Owyn

Owyn* is another great protein shake option if you are looking for something on the go. The shakes are made from 100% plant-based protein and are also free of the top 8 allergens. 

Homemade Peanut Butter Krispie Bars

I bet you didn’t think that a Rice Krispie treat could be a snack option on the low FODMAP diet? Kellogg’s Rice Krispie Cereal is certified low FODMAP by Monash University which makes this tasty snack a delicious treat that everyone will love!

Low FODMAP Chips

If you enjoy a crunchy snack, you are in luck! There are plenty of low FODMAP chip options that you can lean on during snack time!

Beef Jerky

Jerky is another great protein heavy snack that has the added benefit of being shelf stable! You can take it on the go, leave it at work or in your bag until you need it. We like the Jack Links Meat Snacks Original Beef Jerky*.

Navigating a low FODMAP diet doesn’t mean you have to compromise on delicious and satisfying snacks. By incorporating a variety of FODMAP-friendly options such as fresh fruits, nuts, rice cakes, and specially formulated low FODMAP products, you can enjoy tasty treats that support your digestive health.

Whether you’re on-the-go, at work, or relaxing at home, these snacks provide the perfect solution to keep you nourished and symptom-free. Embracing a low FODMAP lifestyle can be simple and enjoyable with the right choices, allowing you to indulge in snacks that are both flavorful and gut-friendly.

Share your favorite low FODMAP snack in the comments below! 

Other Low-FODMAP Resources

• Monash University Low FODMAP App – complete guide on which foods are low or high in FODMAPs
• Spoonful App – scan products in the store to see if they are low FODMAP friendly.
• Low FODMAP Blogs– tips and food lists for following the low FODMAP diet
• Low FODMAP Recipes– easy recipes to make while following the low FODMAP diet
• Maximize Your Gut Health with Better Nutrition: A Comprehensive Guide