Snacking is often associated with junk food or mindless eating, but that view is too negative. In reality, snacking is essential when you’re busy and on-to-go.
When you’re also on the FODMAP Diet, you need low-FODMAP snacks that keep you satisfied, energized, and symptom-free. That’s not too much to ask for, right?!
Not only is snacking important for convenience, but it can be a great way to manage digestive symptoms. In my experience working with IBS sufferers, eating 4-5 small meals throughout the day can help reduce the discomfort and bloating that might result from large meals.
Rather than just a few generic ideas, I created a master list of over 50 Low-FODMAP Snack Ideas. The list is divided into categories so you can best find what you’re craving, such as:
Snack bars for easy, on-to-go options
Savory snacks from quick bites to mini meals
Sweet snack for when you want to feel satisfied but you’re also craving something sweet
Get a printable version of our 50+ Low-FODMAP Snack Ideas when you download the free PDF of this Ultimate Guide to FODMAP!
50+ Low-FODMAP Snack Ideas
Use this list for snack inspiration. As always, check ingredients and keep your serving sizes in the low to moderate-FODMAP range according to the Monash app.
SNACK BARS
1) Nature Valley Crunchy Granola Bars Peanut Butter or Pecan Crunch
2) Go Macro Peanut Butter Bars (other flavors that are low fodmap: Peanut Butter Chocolate Chip, Sunflower Butter and Chocolate)
3) Rachel Pauls Food Low-FODMAP Happy Bars
4) FODY Foods Dark Chocolate Sea Salt and Almond Coconut bars (or trail mix)
5) Casa de Sante Chocolate Protein Bars
6) Stellar Labs Cacao Chip Protein Bars
7) 88 Acres Bars: Dark Chocolate Sea Salt, Oats & Cinnamon, Double Chocolate Mocha
SAVORY SNACKS
8) Hard-boiled eggs with Dijon mustard and/or hot sauce
9) Wrap on Rudi’s GF Plain Tortillas with cheese, chicken, mustard/mayo lettuce, tomato
10) Good Thins Simply Salt Rice Crackers
12) Garden of Eatin’ Blue Corn Tortilla Chips
13) Mary’s Gone Crackers Original
14) Minute Rice ready to serve cups (white rice, brown rice, brown rice & quinoa varieties); season with spices, mix in veggies, or make it sweet with cinnamon and maple syrup
15) Quaker Instant Grits Original with cheese (optional)
16) Nuts - Brazil, walnuts, pecans, peanuts, macadamia; almonds (limit to 10)
17) Pumpkin or sunflower seeds
18) Popcorn (season it with olive oil spray and ancho chile powder, cinnamon, or parmesan and dried herbs)
19) Corn/tortilla chips with purchased or homemade salsa
20) Hummus with GF crackers, rice cakes, or carrot sticks
21) Deviled eggs
22) Cheese quesadilla on two corn tortillas
23) Rice cakes with peanut butter*, jam, cheese or ⅛ avocado
24) Gluten-free pretzels
25) Rice crackers with cheese or peanut butter
26) Tomato with mozzarella, basil and 1 tbsp balsamic vinegar
27) Roasted eggplant slices with prosciutto and feta
28) Roasted eggplant slices or spaghetti squash topped with Fody Tomato Sauce
30) Salmon or tuna salad (yogurt or mayo, scallions, ancho chile powder, mustard) with GF crackers or lettuce wraps
31) Chicken lettuce wraps with cheese, chopped veggies and homemade vinaigrette or low-FODMAP dressing
32) Olives
33) String cheese
34) Side salad with tomato, shredded carrot, cucumber, goat cheese, sunflower seeds, lemon juice and olive oil
35) Shrimp (buy already cooked) with low-FODMAP dressing
36) Curried tuna or chicken salad: mix spoonful of plain lactose-free yogurt, lime juice, scallions and curry powder to taste (optional: other chopped veggies, cilantro)
38) Greek lentil salad: rinsed canned lentils (¼ cup or 46 grams) + olives + feta + chopped tomatoes + cucumber + parsley + olive oil + lemon or red wine vinegar
39) Smoked salmon on rice cakes or GF crackers with cream cheese (up to 2 tbsp) or Dijon mustard
SWEET SNACKS
40) Dark chocolate (such as Lindt)
41) 88 Acres single-serving Dark Chocolate Sunflower Seed Butter or Pumpkin Seed Butter
42) Orange/clementines
43) Grapes
44) GF toast with peanut butter and/or jam
45) GF toast with sliced avocado and sea salt
46) Justin’s dark chocolate peanut butter cups
47) DIY trail mix: peanuts, pecans, macadamia, Brazil or walnuts+mini chocolate chips+dried cranberries or raisins (1 tbsp is a low-FODMAP serving)+sunflower seeds+pumpkin seeds
48) Lactose-free yogurt (such as Green Valley Organics)
49) Chia pudding (such as this or this)
50) Banana (under ripe bananas with green at the tips and no brown spots are low-FODMAP) with peanut butter
51) Boom Chicka Pop Popcorn (sea salt, lightly sweet, or sweet & salty kettle corn flavors)
52) Hot cereal (oats, quinoa flakes, cream of rice) with peanut butter, banana, maple syrup, berries, nuts, seeds, etc.
53) Smoothie
54) Candied pecans
55) Cereal with lactose-free milk (such as Frosted Flakes, Cocoa Krispies, and Crispix)
56) Lactose-free yogurt with ⅓ cup canned pumpkin + cinnamon + maple syrup
57) Strawberries tossed with feta, black pepper and 1 tbsp balsamic vinegar
Products often come in a variety of flavors, so be sure to choose those specified on this list, or check for high-FODMAP ingredients.
*You can substitute sunflower seed butter or almond butter (up to 1 ½ tbsp) for peanut butter in any of the above snacks
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Whew! We’ve covered the basics of the FODMAP Diet including:
What it is and who it’s for
How it works
What to eat (including some awesome snacks!)
Now it’s time to make sure you get the biggest benefit from your efforts. In other words, we’re going to cover some nitty gritty tips and strategies that will help you reduce your symptoms even more.
Combining these habits and lifestyle tweaks together with the FODMAP Diet will give you the most symptom relief possible!
Click the image to continue on for your calmest belly ever!
