40+ Low FODMAP Crackers and How to Choose!
Crackers come in so many different shapes and sizes! Due to their abundance and variety, they can be difficult to shop for when you are on an elimination diet such as the low FODMAP diet. No one wants to spend hours in a grocery store reading every ingredient on a label! Low FODMAP crackers are a great snack option especially because they are typically paired with some other food source. Check out our 30 low FODMAP snacks blog for some ideas!
Now let’s talk through some tips for choosing a low FODMAP cracker.
How to Choose a Low FODMAP Cracker
First off, I suggest narrowing down your search by looking for gluten free crackers which will still leave you with quite a few options. Most low FODMAP crackers will be made primarily of rice but many are also corn or oat based. From there, you can look at the label for any big FODMAP offenders such as garlic, onion, high fructose corn syrup or honey.
Please note, the low FODMAP diet is not a full gluten free diet, so wheat crackers and saltines are tested by Monash University and considered low FODMAP in small portion sizes. This can be an option, but many individuals will want more than 2 crackers when snacking!
No matter what type of texture and taste you are looking for, there is a low cracker out there for everyone! My favorite way to have crackers is with peanut butter for a salty and sweet pairing that provides a punch of protein, fat, and fiber.
Certified Low FODMAP Crackers
The crackers on this list below are certified low FODMAP either by Monash University, or FODMAP Friendly. The list may seem short but the process of receiving a formal certification can be a lengthy one. Luckily, one of my favorite cracker brands made the cut—Schar!
Because some companies are based outside of the US, in store products that are certified are not as abundant as they could be due to shipping!
Orgran is an Australian company that has hit the ground running with their low FODMAP
crackers. Unfortunately, they aren’t sold in the US and are only accessible through
- Beetroot Wafer Cracker
- Buckwheat Wafer Cracker
- Buckwheat Crispibread
- Chia Crispibread
- Chia Wafer Cracker
- Corn Crispibread
- Quinoa Wafer Crackers
Glutino Bagel Chips
A little thicker than your typical cracker but can still be used in the same way. Try pairing with some lactose free cream cheese and salt/pepper for a savory snack!
San J crackers are delicious but a bit more difficult to find in stores. They are one of the largest producers of soy sauce/tamari which explains the fun cracker flavors that are offered. When In doubt, you can order these online!
- Tamari Black Sesame Crackers
- Sesame Brown Rice Cracker
Schar crackers are in my opinion the most accessible. Plus, the abundance of their products is great. Some examples of stores where to find Schar Products are Safeway, Harris Teeter, Giant, Food Lion, Wegmans and Whole Foods. Wherever you are shopping, the likelihood of finding Schar Products is high! They have some other cracker types that are not certified low FODMAP but likely are safe to consume.
- Entertainment Crackers
- Italian Breadsticks
- Table Crackers
Wheat Crackers (2 crackers)
Saltines (5 crackers)
If you are unable to find the certified low FODMAP crackers, do not fret. Many other crackers on the market are considered safe on the elimination phase of the low FODMAP diet based on ingredient labels. Read on to learn which ones!
Non-Certified Low FODMAP Crackers
Despite the lack of certification for these crackers, based on the ingredient lists, they are likely safe to consume on the low FODMAP diet during the elimination phase. Opt for the plain or original flavor of the cracker before moving to the more adventurous options. Of course, personal tolerance matters, so start with 1 standard serving per the box and see how you feel!
Many stores are now carrying their own brand of a plain rice cracker which is a good fallback if you are unable to find anything more interesting!
Back to Nature Rice Thins
- Sea Salt and Pepper
- Multigrain—Sea Salt
- Simply Olive oil and Sea Salt
- Rosemary and Olive Oil
- Sea Salt
- Cheddar Cheese
Mary’s Gone Crackers
- Black Pepper
- Real Thin Sea Salt
- Superseed Classic
Milton’s Gluten Free Baked Crackers—Sea Salt
- Rice Crackers, Simple Salt
- Rice Crackers, Sesame
- Sea Salt Corn Snacks
- Multigrain and Millet
Trader Joe’s Rice Crackers with Tamari
- Sweet Potato Crackers
- Kale Crackers
Simple Truth Multigrain Rice Crackers (Kroger Brand)
365 Whole Foods Rice Crackers
- Black Sesame
Feel free to get creative with how you want to use your crackers. Because they are shelf stable, they serve as a great on the go option. Enjoy them plain, as part of a meal, or for a heartier snack.
Here are some of my favorite ways to use low FODMAP crackers:
- Crackers and 1 oz of hard cheese
- Crackers and 2 tbsp of peanut butter
- Crackers and deli turkey
- Crackers with 1-2 tbsp strawberry jam
- Crackers with homemade hummus without garlic (it’s easier than you think to make!)
- Crackers with tuna or chicken salad
- Crackers with lactose free cottage cheese
No matter how you prefer your crackers, there are many low FODMAP options out there for you!
For more on the Low FODMAP Diet, check out these resources:
- Low FODMAP Dairy: Your Ultimate Guide to Gut Friendly Choices
- Low FODMAP Yogurt Options for IBS Management
- Low FODMAP Protein Bars for Easy on the Go Snacks
- The Ultimate Guide to Low FODMAP Pasta Sauces: Taste without Worry
As a certified LEAP therapist, Dietitian Kathleen can help you solve your digestive difficulties with cutting edge research and state of the art protocols. Co-author of Cooking with Food Sensitivities Survival Guide.