35 Low FODMAP Snacks

Coming up with low FODMAP snacks to have while on the go can be easier said than done! That’s why we have provided you with a range of 35 low FODMAP snacks ideas to make your life  easier!

This article is organised into;

• Low calorie, low FODMAP snacks
• Low FODMAP snacks for lunch boxes
• High in fibre, low FODMAP snacks

Where can you buy low FODMAP snacks? 

You can find low FODMAP snacks sold by low FODMAP brands available at your regular supermarket and health food stores.

Some low FODMAP brands have a ‘FODMAP friendly’ certification logo to help you identify the products that have been tested to be low FODMAPs. Make sure to look out for the ‘free from’ section at your local supermarket for low FODMAP snacks too!

Low FODMAP Snack Brands

Examples of low FODMAP snack brands available either online or at your local supermarket include: 

• Fodilicious cookies – Certified low FODMAP friendly, plant-based, bite-sized cookies that come as cocoa, ginger and coconut flavours.
• Orgran cookies – Certified low FODMAP friendly brand producing zesty lemon or chocolate cacao flavours. 
• Biona – Organic brand that produce low FODMAP quinoa based rice cakes (max serving: 2 rice cakes)
• Nairns oatcakes– A great snack when on the go! Low FODMAP options include fruit and seed as well as their gluten free cheese or superseded range. 
• Chobani branded yoghurts are a great low FODMAP snack option. They contain the enzyme lactase to digest the fodmap sugar lactose. They also contain no added inulin, a fructo-oligosaccharides that is often found in low lactose yoghurts. 

Online Websites for low FODMAP snacks 

If it’s convenience that you are after, you can also purchase low FODMAP snacks online through websites such as:

• Fodmarket
• Fodyfoods
• Fodmap Every Day

Low calorie – low FODMAP snacks

Finding the right low-calorie mid-morning or afternoon snack is important if you are being mindful of your weight with IBS. Below is a range of low calorie, low FODMAP snack options to try!

Fruits

Introducing a variety of fruits (max 3 x 80g portions per day) is key to following a healthy, balanced diet (1).

Make sure to remember to spread your intake of fruit throughout the day rather than consuming them all in the one sitting (2). See the previous article on ‘Low FODMAP fruits’ to find out which fruits are suitable on a low FODMAP diet. 

Examples of low FODMAP fresh fruits (approx 80g each) to have as a snack include (2)

·   Small banana (60kcal)

·   Blueberries (30kcal)

·   Large Mandarin (30kcal)

·   Kiwi (40kcal)

·   Strawberries (25kcal)

Enjoy any defrosted, frozen fruit with a lactose-free or non-dairy yoghurt for extra creaminess!

Vegetables

As with fruit, having a range of low FODMAP vegetables (at least 2 portions of 80g per day) is a great way to add fibre, vitamins and minerals to your snacks while also being low in calories too!

Typical low calorie, low FODMAP vegetables (approx 80g each) to snack on include (2)

• Red peppers (20kcal)
• Cucumber (10kcal)
• Carrots (30kcal)
• Cherry tomatoes (20kcal)

You could also try adding a healthy and delicious low FODMAP hummus or lactose-free tzatziki yoghurt dip alongside your vegetables! 

Low FODMAP Snacks for Lunch Boxes

Depending on your taste preferences, there are a range of savoury and sweet low FODMAP snacks options for lunch or while on the go!

Savoury low FODMAP snacks

Cheese can be a great low FODMAP, lunch-time snack option. This is because most cheeses (40g servings) are low in lactose including hard and soft cheeses (expand). Typical examples of low FODMAP friendly cheeses include (2): 

• Cheddar
• Brie
• Camembert 
• Quark 
• Lactose-free cream cheese 

Add in some wheat-free crackers that contain fibre too for a delicious and nutritious lunch-time low FODMAP snack!

Other delicious, savoury and low FODMAP options for lunch-box snacks include 

• Plain potato chips
• Popcorn
• Crisps

Sweet low FODMAP snacks

For those of you with a sweet tooth, there are a range of delicious, low FODMAP bars and biscuits as a snack. Just be aware that not all flavours provided by these brands will be low FODMAP. 

These include:

• Mini kelkin dark chocolate rice cakes with the option of adding some smooth peanut butter on top to keep you fuller for longer 
• TREK protein bars (cocoa oat, banana bread or cocoa coconut)
• Nairns cookies (oats syrup and ginger, dark chocolate chip)
• FODY bars – dark chocolate, peanut butter 

Try adding some lactose-free ice cream (1 scoop) or lactose-free, coconut or soya yoghurts alongside your sweet tasting low FODMAP snacks as a tasty and wholesome snack! 

High Fibre, Low FODMAP Snacks

Many foods which are low FODMAP such as fruits and vegetables mentioned above are naturally high in fibre which helps support a healthy gut! 

Other great options for high fibre, low FODMAP snacks are wheat-free crackers which can be combined with a topping of your choice! These include: 

• Amisa Buckwheat crackers
• Nairns oatcakes – fine milled, organic, rough, seeded black pepper oatcakes
• Realfoods corn thins, multi-grain original, sesame crackers

When buying crackers, choose the ones that do not contain wheat, barley, onion, fructose or garlic (2).

Nuts are also a great high fibre low FODMAP snack which can help to keep you well satiated throughout the working day! These include: 

• Almonds 
• Pecan halves
• Macadamia nuts
• Walnuts

See the previous post on ‘Are nuts low FODMAP’ for more information on the benefits of nuts and the appropriate amounts on a low FODMAP diet. 

Low FODMAP snacks recipes

Having the ease of picking up low FODMAP snacks at the supermarket or the convenience of online shopping is great. But nothing beats making your own home-made low FODMAP snacks. That’s why we have provided you with some tasty and simple low FODMAP recipes for you to try at home!

• Low FODMAP No Bake Oatmeal Chocolate Energy Bites 
• Low FODMAP cookies dough snack bites 
• Low FODMAP Pumpkin Muffins with Chocolate Chips 
• Low FODMAP Crunch Salted Caramel 
• Low FODMAP egg muffins 
• Carrot cake protein balls 
• 3 Ingredient low FODMAP peanut butter cookies 
• Low FODMAP vegan crackers 
• Low FODMAP salt and vinegar baked zucchini chips 

Are French fries low FODMAP?

Luckily, regular white potatoes are low FODMAP. This means that plain french fries aka crisps are allowed on the low FODMAP diet.

According to MONASH university, 1 serving (11g) of potato chips is low FODMAP and can be tolerated in most people with IBS. Large servings (>40g) contain high amounts of the oligo-GOS and should be avoided (2).

Although french fries (crisps) are suitable on a low FODMAP diet, it is important to be aware as to how they are being cooked. This is because some french fries may have onion and garlic seasonings added to them for flavour.

Onion and garlic seasonings are high in the FODMAP oligosaccharides and fructans (2). 

Summary

There are plenty of options for low FODMAP snacks including low calorie, high fibre, sweet or savoury snacks available for people on a low FODMAP diet. Choosing where to buy low FODMAP snacks including at your local supermarket, online or making them from scratch at home will depend on your needs and dietary preferences.

Post written by Emily Stynes BSc. in Human Nutrition and reviewed by Kirsten Jackson