Low FODMAP Snacks

Finding delicious, gut-friendly snacks can be challenging when following a Low FODMAP diet. Whether you’re managing IBS, digestive issues, or simply reducing high-FODMAP foods, it’s important to have snack options that won’t trigger symptoms like bloating or discomfort.

This guide will not only provide you with easy and satisfying Low FODMAP snacks, but it will also include both store-bought options and homemade recipes. Furthermore, these snacks are quick to prepare, packed with nutrients, and ideal for any situation—whether you’re on the go or enjoying a snack at home.

Best Ingredients for Low FODMAP Snacks

Just because you’re eating low FODMAP doesn’t mean you have to sacrifice delicious and satisfying snacks. In fact, with the right choices, you can still enjoy a variety of flavorful and nutritious options. The key is to select gut-friendly ingredients that not only support digestion but also provide essential nutrients.

1. Safe Fruits

Not all fruits are low FODMAP, but these are great for snacking:

• Bananas (unripe, firm) – A good source of energy.
• Oranges & mandarins – Naturally sweet and hydrating.
• Grapes (red, green, or black) – Easy to grab and eat.
• Kiwi – High in fiber and vitamin C.
• Strawberries & blueberries – Antioxidant-rich and great for smoothies.

Tip: Avoid apples, pears, and watermelon, as they are high in FODMAPs.

2. Low FODMAP Vegetables

These veggies are safe and perfect for snacking:

• Carrots – Crunchy and naturally sweet. Try a unique plant-based snack with this Carrot Lox Recipe—a flavorful alternative to smoked salmon.
• Cucumber – Refreshing and hydrating.
• Bell peppers (red, yellow, green) – Great for dipping.
• Cherry tomatoes – Flavorful and easy to eat.
• Zucchini – Mild and great in raw veggie sticks.

Tip: Avoid onions, garlic, cauliflower, and asparagus, as they are high in FODMAPs.

3. Protein Sources for Snacking

Protein helps keep you full and is an essential part of a balanced snack.

• Hard-boiled eggs – A high-protein, easy-to-make snack.
• Lactose-free Greek yogurt – Creamy and gut-friendly.
• Firm tofu – A great plant-based protein option.
• Peanut butter (without high-FODMAP additives) – Pairs well with rice cakes or fruit.
• Pumpkin seeds & walnuts – Nutritious and crunchy.

Tip: Avoid cashews and pistachios, as they are high in FODMAPs.

4. Dairy Alternatives

For those who need dairy-free, low FODMAP options:

• Lactose-free milk – A great replacement for regular milk.
• Almond milk (unsweetened) – Light and nutty.
• Coconut yogurt (without inulin) – Creamy and gut-friendly.
• Hard cheeses (cheddar, Parmesan, Swiss) – Naturally low in lactose.

Tip: Avoid regular cow’s milk, soft cheeses, and high-lactose dairy.

5. Low FODMAP Grains & Crackers

Whole grains provide fiber and energy while being easy on digestion.

• Rice cakes & corn tortillas – Simple and crunchy.
• Gluten-free oats – A great base for granola bars.
• Quinoa or buckwheat crackers – High in protein and fiber.
• Popcorn (plain, air-popped) – A light and satisfying snack.
• Sourdough bread (properly fermented) – A low-FODMAP bread option.

Tip: Avoid wheat-based crackers, rye bread, and granola with high-FODMAP sweeteners.

By choosing these low FODMAP ingredients, you can create delicious, gut-friendly snacks that keep you full and energized throughout the day!

Easy Homemade Low FODMAP Snack Ideas

Making your own low FODMAP snacks at home allows you to control ingredients while ensuring they are gut-friendly and nutritious. Here are some simple and delicious snack ideas to keep you satisfied throughout the day.

1. Energy Balls

Energy balls are quick to prepare and packed with protein and fiber.

Ingredients:

• 1 cup rolled oats (gluten-free)
• 2 tablespoons peanut butter (without high-FODMAP additives)
• 1 tablespoon maple syrup
• 1 tablespoon chia seeds
• 1 tablespoon dark chocolate chips (low-FODMAP)

Instructions:

1. In a bowl, mix all ingredients until combined.
2. Roll into small balls and refrigerate for at least 30 minutes.
3. Store in an airtight container for up to a week.

2. Nut Butter Rice Cakes

A simple, crunchy snack with healthy fats and protein.

Ingredients:

• 2 rice cakes (plain, unsweetened)
• 2 tablespoons almond butter or peanut butter
• ½ teaspoon cinnamon
• 1 teaspoon chia seeds or pumpkin seeds

Instructions:

1. Spread nut butter evenly over rice cakes.
2. Sprinkle with cinnamon and seeds for extra texture.

3. Low FODMAP Yogurt Parfait

A creamy, protein-rich snack that is easy to customize.

Ingredients:

• 1 cup lactose-free Greek yogurt
• ¼ cup strawberries or blueberries
• 2 tablespoons homemade granola (see recipe below)
• 1 teaspoon maple syrup (optional)

Instructions:

1. Layer yogurt, berries, and granola in a glass or bowl.
2. Drizzle with maple syrup for added sweetness.

Looking for more quick meal ideas? Try these Trader Joe’s Thai Noodle Recipes for fast, gut-friendly options.

4. Homemade Low FODMAP Granola

Store-bought granola often contains high-FODMAP ingredients, so making your own ensures a safe, delicious option.

Ingredients:

• 2 cups gluten-free rolled oats
• ¼ cup pumpkin seeds
• 2 tablespoons shredded coconut (unsweetened)
• 2 tablespoons maple syrup
• 1 tablespoon melted coconut oil
• ½ teaspoon cinnamon

Instructions:

1. Preheat oven to 325°F (165°C).
2. Mix all ingredients in a bowl until coated.
3. Spread on a baking sheet and bake for 15–20 minutes, stirring halfway through.
4. Let cool and store in an airtight container.

For a fresh and light side dish, pair your snacks with this Balthazar Beet Salad for a balanced meal.

Store-Bought Low FODMAP Snacks

1. Certified Low FODMAP Snack Brands

To ensure you’re choosing safe options, be sure to look for products labeled Low FODMAP Certified by organizations like Monash University or FODMAP Friendly. Additionally, some trusted brands to consider include:

• FODY Foods – Offers snack bars, trail mixes, and low FODMAP sauces.
• GoMacro (Certain Flavors) – Their Maple Sea Salt and Peanut Butter bars are Monash-approved.
• Nice & Natural (Low FODMAP Line) – Offers protein bars and nut-based snacks.
• Enjoy Life – Allergy-friendly and low FODMAP-certified cookies and granola.

2. Low FODMAP Protein Bars

Many protein bars contain high-FODMAP sweeteners like honey or inulin, but these options are safe:

• FODY Peanut Butter Chocolate Bars – Made without high-FODMAP ingredients.
• GoMacro Maple Sea Salt Bar – A simple, gut-friendly protein snack.
• Green’s Power Snacks Almond Coconut Bar – Lightly sweetened and Monash-certified.

3. Low FODMAP Crackers

Crackers make a great portable snack and pair well with nut butters, cheese, or dips.

• Simple Mills Almond Flour Crackers – Gluten-free and light.
• Mary’s Gone Crackers (Original) – Made with whole grains and seeds.
• Schar Gluten-Free Table Crackers – Light and crunchy, perfect for pairing with toppings.

4. Low FODMAP Chips and Crunchy Snacks

For a salty, crunchy snack, choose these safe options:

• Plain or Lightly Salted Potato Chips – Check ingredients for additives.
• Popcorn (Air-Popped, Unsweetened) – A light, high-fiber snack.
• Lundberg Rice Cakes – A versatile, crunchy option for spreading nut butter.
• Off The Eaten Path Veggie Crisps – Made with low FODMAP-friendly ingredients.

By choosing certified low FODMAP brands and carefully reading labels, you can enjoy quick, gut-friendly snacks that won’t trigger symptoms.

Savory vs. Sweet Low FODMAP Snacks

Choosing between savory and sweet low FODMAP snacks depends on your cravings, but both can be delicious and gut-friendly with the right ingredients. Whether you prefer cheesy, crunchy options or naturally sweet treats, here’s how to balance flavors while keeping your snacks satisfying.

Savory Low FODMAP Snacks

For a salty, crunchy, or protein-packed snack, these options are filling and flavorful.

1. Nuts & Seeds

• Pumpkin seeds – A crunchy, protein-rich option.
• Walnuts & pecans – Great on their own or mixed with cheese.
• Peanut butter (without high-FODMAP additives) – Spread on rice cakes or crackers.

Tip: Avoid cashews and pistachios, as they are high in FODMAPs.

2. Cheese & Crackers

• Cheddar, Swiss, or Parmesan – Naturally low in lactose.
• Almond flour or rice crackers – A perfect base for cheese and nut butter.

Tip: Add a drizzle of olive oil or balsamic glaze for extra flavor.

3. Savory Rice Cake Toppings

• Almond butter & sea salt – A simple, salty-sweet combo.
• Lactose-free cream cheese & smoked salmon – A protein-rich snack.
• Avocado (small portion) & chili flakes – A creamy, flavorful option.

Tip: Stick to ¼ of an avocado per serving to stay low FODMAP.

Sweet Low FODMAP Snacks

If you’re in the mood for something naturally sweet, try these delicious and satisfying options. Not only do they curb cravings, but they also provide essential nutrients to keep you energized throughout the day.

1. Dark Chocolate & Fruit

• Dark chocolate (70% or higher, in small amounts) – A rich, satisfying treat.
• Strawberries or blueberries – Naturally low in FODMAPs.
• Banana (unripe, firm) with peanut butter – A creamy and sweet combination.

Tip: Avoid milk chocolate, which contains lactose.

2. Low FODMAP Yogurt Parfait

• Lactose-free Greek yogurt
• Granola (homemade or certified low FODMAP)
• Chia seeds & maple syrup

Tip: Avoid honey and dried fruits like raisins or apples, which are high in FODMAPs.

3. Baked Oatmeal Bites

• Gluten-free oats
• Mashed banana (firm, unripe)
• Peanut butter or almond butter

Tip: Bake in muffin tins for an easy grab-and-go snack.

Balancing savory and sweet low FODMAP snacks helps keep your diet varied and satisfying.

Tips for Creating Balanced, Gut-Friendly Snacks

To maintain both energy and digestive health, a well-balanced low FODMAP snack should not only provide sustained energy but also support digestion and keep you full without causing bloating or discomfort. In order to achieve this, the key is to thoughtfully combine protein, fiber, and healthy fats, which work together to promote better digestion and overall gut health.

1. Include a Protein Source for Sustained Energy

Protein helps stabilize blood sugar levels and keeps you feeling full longer.

Best Low FODMAP Protein Sources:

• Hard-boiled eggs – A quick and easy option.
• Lactose-free Greek yogurt – High in protein and gut-friendly.
• Nut butter (peanut, almond, or sunflower seed butter) – Great with rice cakes or fruit.
• Pumpkin seeds & walnuts – A crunchy, nutrient-dense snack.

Example Snack: Almond butter on rice cakes with a sprinkle of pumpkin seeds.

2. Add Fiber for Gut Health

Fiber promotes healthy digestion, but it’s important to choose low FODMAP fiber sources to avoid bloating.

Best Low FODMAP Fiber Sources:

• Oats (gluten-free) – Great for homemade granola or oatmeal bites.
• Chia seeds – Help digestion and add texture to yogurt or smoothies.
• Strawberries & kiwi – Naturally sweet and fiber-rich.
• Cucumber & bell peppers – Crunchy, hydrating, and easy to digest.

Example Snack: Lactose-free yogurt with strawberries, chia seeds, and homemade granola.

3. Incorporate Healthy Fats for Digestion Support

Healthy fats help absorb nutrients and also provide lasting energy without spiking blood sugar.

Best Low FODMAP Healthy Fat Sources:

• Olive oil & avocado oil – Great for drizzling over crackers or salads.
• Dark chocolate (70% or higher, in small amounts) – A satisfying sweet option.
• Coconut yogurt – A dairy-free alternative with natural fats.
• Cheddar, Swiss, or Parmesan cheese – Naturally low in lactose.

Example Snack: Sliced cucumber with cheddar cheese and a drizzle of olive oil.

4. Keep Portions in Mind to Stay Low FODMAP

Tips for Portion Control:

• Stick to recommended serving sizes (e.g., ¼ cup nuts or ½ cup yogurt).
• Use smaller plates or containers in order to prevent overeating.
• Pair different food groups to create balance rather than eating one type of food in excess.

By thoughtfully combining protein, fiber, and healthy fats, you can not only create gut-friendly snacks but also ensure they are nourishing, satisfying, and easy to digest. As a result, these balanced snacks will help support digestion, keep you full longer, and provide lasting energy throughout the day.

Meal Prepping and Storing Snacks

Preparing low FODMAP snacks in advance not only saves time but also ensures you always have gut-friendly options ready to go. Moreover, using proper storage techniques helps maintain freshness and flavor throughout the week, making it easier to stick to a healthy, low FODMAP diet without extra effort.

1. Plan and Prep Snacks in Batches

Making snacks ahead of time allows for quick, easy access when hunger strikes.

Best Make-Ahead Low FODMAP Snacks:

• Energy balls – Store in the fridge for up to one week.
• Homemade granola – Lasts two weeks in an airtight container.
• Hard-boiled eggs – Keep in the fridge for up to one week.
• Chopped veggies (carrots, cucumbers, bell peppers) – Store in airtight containers for 4–5 days.
• Overnight oats (with lactose-free milk or almond milk) – Prepare individual jars for a ready-to-eat breakfast or snack.

Tip: Set aside one day a week for meal prepping to stay stocked with healthy options.

2. Best Storage Tips to Keep Snacks Fresh

Refrigerated Snacks (3–7 Days of Freshness)

• Lactose-free yogurt parfaits: Store in sealed glass jars for up to 3 days.
• Nut butter and rice cake snacks: Store nut butter in a cool, dry place and assemble rice cakes fresh.
• Pre-cut fruit (strawberries, kiwi, grapes): Store in an airtight container with a paper towel to absorb excess moisture.

Tip: Use glass containers instead of plastic for better freshness and to avoid odors.

Freezer-Friendly Snacks (Up to 3 Months Storage)

• Energy balls & granola bars: Freeze in single layers before transferring to a container.
• Homemade granola: Store in a freezer-safe bag to prevent staleness.
• Baked oat muffins or low FODMAP banana bread: Freeze individually for easy grab-and-go snacks.

Tip: Label freezer bags with the date to track freshness.

3. Portion Snacks for Easy Grab-and-Go Convenience

Ways to Portion Snacks:

• Use small storage containers or ziplock bags for nuts, granola, and crackers.
• Pre-fill snack-size containers with yogurt or overnight oats.
• Divide chopped veggies into portioned containers for quick access.

Tip: Store snack-sized portions in clear containers so they are visible and easy to grab.

FAQs

1. Can I eat popcorn on a low FODMAP diet?

Yes! Plain, air-popped popcorn is low FODMAP and a great high-fiber snack.

Serving size: Stick to up to 7 cups (56g) per serving to keep it low FODMAP.

Tips for Flavoring:

• Use olive oil or butter instead of flavored seasonings.
• Sprinkle with sea salt, nutritional yeast, or cinnamon for extra taste.

2. Are nuts low FODMAP?

Some nuts are low FODMAP in small portions, while others should be avoided.

Safe Low FODMAP Nuts (in small portions):

• Walnuts – 10 halves
• Pecans – 10 halves
• Macadamia nuts – 20 nuts
• Peanuts – 32 nuts

High FODMAP Nuts to Avoid:

• Cashews
• Pistachios
• Almonds (limit to 10 nuts to stay low FODMAP)

3. What are the best sweeteners for a low FODMAP diet?

Low FODMAP Sweeteners (Safe to Use):

• Maple syrup – Great for baking and sweetening oatmeal.
• Cane sugar – Safe in moderation.
• Stevia – A natural, sugar-free option.
• Rice malt syrup – Low FODMAP and mild in flavor.

High FODMAP Sweeteners to Avoid:

• Honey
• Agave syrup
• High-fructose corn syrup
• Sugar alcohols (sorbitol, maltitol, mannitol, xylitol)

Conclusion

Surprisingly, finding delicious and gut-friendly snacks on a low FODMAP diet is easier than you might think! By taking the time to carefully choose safe ingredients, strategically planning ahead with meal prepping, and thoughtfully balancing protein, fiber, and healthy fats, you can not only enjoy a wide variety of satisfying snacks but also avoid discomfort. As a result, sticking to a low FODMAP lifestyle becomes much more manageable and enjoyable.

Now that you have plenty of ideas, it’s time to try them out! Whether you crave savory crackers, energy balls, or a refreshing yogurt parfait, there’s something for everyone to enjoy. So, give these snacks a try, and don’t forget to share—let me know your favorite low FODMAP snack!