25 Low FODMAP Snack Ideas 
Packaged and quick DIY FODMAP snack ideas to fuel you
The low FODMAP diet is a useful tool for those with irritable bowel syndrome (IBS) with studies demonstrating it can significantly improve symptoms in 3 out of 4 individuals (for more information on the low FODMAP diet, see here).
Although this is great news, the diet can be tricky to follow as there are many foods on the “avoid” list during the elimination phase. Because of this, finding delicious and satisfying snack options can be a challenge. Fear not! We’re here to guide you through a myriad of palate-pleasing, low FODMAP snack ideas that will keep your hunger at bay without aggravating your digestion.
Fast and Fresh Low FODMAP Snacks:
- Lactose-free Greek yogurt with blueberries and low FODMAP granola (such as Nature’s Path Pumpkin Flax Granola)
- Peanut butter and 1/2 cup hard pretzels
- 1 piece gluten-free bread with peanut butter
- 1 cup pineapple and 1/2 cup lactose-free cottage cheese
- 1 matchbox size piece of old cheddar and kiwi
- Gluten-free Crackers (such as Mary’s Original Gluten-Free), 1/2 cup cantaloupe, and 1 matchbox size slice of cheddar cheese
- Gluten-free cereal- such as Mesa Sunrise with lactose-free or almond milk
- Plain instant oatmeal and blueberries with peanut butter
- Canned tuna with gluten-free crackers
- Two hardboiled eggs and ½ cup sliced cucumber
- Mandarin oranges with peanuts
- Rice cakes spread with peanut butter and topped with sliced firm/under ripe banana
On the Go Low FODMAP Snacks:
13. Nature’s Valley Peanut Crunchy Bar
Don’t Forget Your Low FODMAP Soulful Foods:
17. Lactose-free ice cream bars or ice cream (such as Natrel Very Vanilla, Natrel Completely Chocolate, or PC Lactose-Free Lemon Skyr Bars)
18. Dark chocolate
19. Plain, salted potato chips, such as Lay’s Classic Potato Chips
20. Corn tortilla chips with low FODMAP salsa ( FODY salsa or El Gringo Low FODMAP Salsa)
21. Lactose-free milk or almond milk latte with gluten-free cookies (such as Gluten-Free Oreos or Glutino Gluten-Free Lemon Wafers)
22. Popcorn (optional add in pieces of dark chocolate and/or peanuts)
Make Ahead Low FODMAP Snacks
23. Chia Pudding (use lactose-free milk or almond milk)
How to Check a Pre-Packaged Snack Food is Low FODMAP
Pre-packaged snacks can be included on the low FODMAP diet, but it is important to be aware of what to look out for on the ingredients list. Here are some ingredients that are considered high FODMAP that should be avoided while on the elimination phase of the low FODMAP diet.
Spices/Additives | Sweeteners | Wheat/Flours | Milk |
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Navigating the world of snacking on a low FODMAP diet doesn’t have to be bland or boring. With a bit of creativity and planning, you can indulge in a variety of delicious and satisfying snacks that won’t leave your digestive system in turmoil. So, stock up on these low FODMAP snack ideas and snack away with confidence!
Next Steps:
IBS can be very complicated, uncomfortable, and confusing to manage. If you are struggling with your digestive health and are feeling overwhelmed, do not hesitate to reach out to work with one of our digestive health dietitians for support.
*Note: no sponsorship, endorsement or financial compensation was provided by product brands mentioned in this blog post. Product brands mentioned are provided as professional opinion and examples only in a wide array of products available.
Struggling with uncomfortable symptoms such as gas, bloating, cramping, constipation, or diarrhea?
Take the first step by booking a FREE consultation for nutrition counselling. Our online and Calgary IBS dietitian services can support you about what to eat for IBS, the low FODMAP diet, constipation, diarrhea, celiac disease, Crohn’s disease, colitis and other digestive health concerns.
Learn more about our IBS nutrition counseling services here:
Looking for more FODMAP and IBS resources? Check these out!
Courtney Skanderup
Disordered Eating, Emotional Eating & Chronic Disease
Thoughtful and empathetic are words often used to describe Courtney. She strives to create genuine connections with clients and works to create an inclusive space for all. She is passionate about working with individuals struggling with health issues, yo-yo dieting recovery, disordered eating and helping clients feel at peace with food and their bodies.
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