[Last updated 7th March, 2023]
Different occasions call for different snacks.
However, on a low FODMAP diet it can be very tricky to know what’s a safe option… Fear not!
I’ve compiled a giant list of 77 easy low FODMAP snacks divided into different categories, so you don’t have to miss out.
This list includes naturally low FODMAP foods, certified low FODMAP snack products and snack recipes for any occasion.
No Prep, Portable Low FODMAP Snacks
These low FODMAP snacks require no preparation and are transport-friendly.
They won’t perish in your handbag or on long road trips in the car. Grab and go!
- One serve of low FODMAP fruit. 1 firm banana, 10 strawberries, 20 blueberries
- Low FODMAP vegetable sticks e.g. carrot, cucumber, red capsicum; team them with low FODMAP dip made in advance
- Lactose free yogurt (avoid high FODMAP ingredients)
- Liddell’s Lactose Free Yoghurt (Australia only)
- Cheese stick, cubed cheese or a slice of cheese
- Low FODMAP serves of nuts and seeds. 10 almonds, 2 tbsp pumpkin seeds portioned into plastic containers or zip lock bags
- Plain rice cakes or rice crackers and take a small container of peanut or almond butter
- 10 dried banana chips
- Packet of plain popcorn
- FODY Woodpecker trail mix (USA and UK)
- FODY Mockingbird trail mix (USA and UK)
- FODY Almond Coconut Bars (USA and UK)
- FODY Dark Chocolate Bars (USA and UK)
- Food For Health bars (Australia only)
- TrueSelf snack bars (available online)
- Carman’s Kitchen Fruit Free & Super Berry Muesli Bars (Australia only)
- Golden Days Yoghurt Sesame Snaps (Australia only)
- Golden Days Original Sesame Snaps (Australia only)
- Golden Days Peanut Nut Snaps (Australia only)
- Golden Days Mixed Nut Nut Snaps (Australia only)
- GoMacro bar- peanut butter chocolate chip (USA at Trader Joe’s)
- Organic yellow corn tortilla chips (USA at Trader Joe’s)
- Blue corn tortilla chips (USA at Trader Joe’s)
Low FODMAP Work Snacks
These snacks provide you with protein to keep you full and satisfied and some carbs to give you the energy to concentrate and get through your work day.
- Cheese and rice crackers
- Brown rice organic rice cakes (USA at Trader Joe’s)
- Roasted chickpeas
- FODMAPPED for You Minestrone Soup
- FODMAPPED for You Pumpkin Soup
- Plain rice cakes or rice crackers with 1 tbsp of peanut or almond butter
- Firm banana with 1 tbsp of peanut or almond butter
- Canned tuna (avoid high FODMAP ingredients) on one slice of low FODMAP toast e.g. Brumby’s Quinoa and Linseed Low FODMAP Loaf (Australia only) or Baker’s Delight Lo-Fo Loaf (Australia only)
- One serve of low FODMAP muesli (recipe) or Food For Health Fruit Free Clusters (Australia only) with ½ cup of lactose free milk or a tub of lactose free yoghurt
- Low FODMAP fruit and lactose free yogurt (avoid high FODMAP ingredients) e.g. Green Valley Organics Lactose Free Yogurt (USA only) or Liddell’s Lactose Free Yoghurt (Australia only)
- TrueSelf snack bars (available online)
- Cinnamon spice instant oatmeal (USA at Trader Joe’s)
- Oat & Flax instant oatmeal (USA at Trader Joe’s)
Low FODMAP Lunchbox-Friendly Snacks
Low FODMAP snack ideas that won’t be returned at the end of the school day!
- Cheese stick or cubed cheese
- Boiled egg
- ½ cup of pretzels
- Low FODMAP fruit
- Lactose free yogurt (avoid high FODMAP ingredients)
- Green Valley Organics Lactose Free Yogurt (USA only)
- Liddell’s Lactose Free Yoghurt (Australia only)
- Vegetable frittata (recipe) cut up into lunchbox friendly sizes
- Savoury pikelets (recipe)
- Mamee Monster Rice Sticks (occasional snack, Australia only)
- Golden Days Yoghurt Sesame Snaps (occasional snack, Australia only)
- Golden Days Original Sesame Snaps (occasional snack, Australia only)
- Banana bread muffins (recipe, occasional snack)
Low FODMAP Comfort Snacks
These snacks are perfect for adding a bit of extra fun to your diet.
Just remember they should be occasional snacks only.
- 1 or 2 scoops of lactose free ice-cream (avoid high FODMAP ingredients or choose a certified low FODMAP ice-cream e.g. Cocofrio Dairy Free Ice-Cream (Australia only)
- Low FODMAP chocolate chip cookies (recipe)
- Chewy peanut butter cookies (recipe)
- Low FODMAP soft ginger cookies (recipe)
- Kez’s Kitchen cookies and biscuits (Australia only)
- Potato crisps (avoid high FODMAP ingredients)
- Dark chocolate – 30g
- Milk or white chocolate – 15g
- 2 tsp cocoa drinking chocolate with lactose free milk
- Mamee Monster Rice Sticks (Australia only)
- Mamee Monster Rice Chips (Australia only)
- Piranha Probiotic Snaps (Australia only)
- Simply Wize Choc O Biscuits (Australia only)
- Naturally Good Munchy Muesli Choc Chip Cookies (Australia only)
- Naturally Good Munchy Muesli Brownie Chomp Cookies (Australia only)
- Caramel Popcorn (USA at Trader Joe’s)
- Plain potato chips- olive oil (USA at Trader Joe’s)
- Ridge cut potato chips plain (USA at Trader Joe’s)
Low FODMAP Party Snacks
These tummy friendly low FODMAP snacks won’t dampen your social life like your digestive issues may have done in the past.
- Corn chips with low FODMAP salsa (recipe) or FODY salsa (USA and UK)
- Chicken wings (recipe)
- Chicken quinoa meatballs with teriyaki sauce (recipe)
- Low FODMAP fruit salad (recipe)
- Simply Wize deli wafers (Australia only)
- Simply Wize BBQ corn crunch (Australia only)
- Simply Wize Choc O Biscuits (Australia only)
- Mamee Monster Rice Chips (Australia only)
- Wilde Ale Beer (Australia only)
- FODY BBQ chips (USA & UK)
Would you like a full list of foods you can safely eat on a low FODMAP diet?
Tap the blue button below to download our “Eat This, Not That” list as well as additional resources for IBS and digestive issues (it’s free!)
