• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

THE IBS DIETITIAN

Kirsten Jackson Consultant BSc Hons PG Cert RD

  • About
    • About
    • The Team
      • Kirsten Jackson – Consultant Dietitian
      • Kirsty Donald – Specialist Gastroenterology Dietitian
      • Kelly Watkins – CBT Psychologist
      • Serena Bansal – Business Manager
      • Beth Wilson – Content Manager
    • Medical Information Reviewers
    • Podcast
  • Client Testimonials
  • Services
    • For IBS Sufferers
      • E Books
        • Low FODMAP E-Book
        • Histamine Intolerance – E Book
        • SIBO E Book
      • Group Programme
      • 121 VIP Programme
      • Cognitive Behavioural Therapy 121
    • IBS Training for Dietitians
    • Brand Partnerships
  • Blog
    • The Low FODMAP diet
    • Low FODMAP Recipes
    • Dietary Advice (non Low FODMAP)
    • Treatments, Testing and Diagnosis
    • Mental health
    • Lifestyle Advice
    • Supplements
    • SIBO
  • Book an Enquiry Call

35 Low FODMAP Snacks

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 1 Comment

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
low FODMAP snacks

Table of Contents

  • Where can you buy low FODMAP snacks? 
  • Low FODMAP Snack Brands
    • Online Websites for low FODMAP snacks 
  • Low calorie – low FODMAP snacks
    • Fruits
    • Vegetables
  • Low FODMAP Snacks for Lunch Boxes
    • Savoury low FODMAP snacks
    • Sweet low FODMAP snacks
  • High Fibre, Low FODMAP Snacks
  • Low FODMAP snacks recipes
  • Are French fries low FODMAP?
  • Summary

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 
  • 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

Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Filed Under: Low FODMAP diet Tagged With: low FODMAP snacks, Snack ideas

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Previous Post: « Probiotics for IBS
Next Post: Instant Bloating Relief »

Reader Interactions

Comments

  1. Kathy says

    at

    As you know many suffer with bouts of this 🥺. I am so very thankful I’ve been able to discover options to help! Thank thank you thank you for staying on top of an issue no one ever wants to discuss… from the sister & mom that is referenced to as “ oh she just has stomach problems – always has – just leave her alone a few days “
    I guess some people have a small issue and others deal with it like me … days of bed & bathroom routines.. ER visits followed by Dr visits saying – let’s run more test / same test with no answers. I’m looking forward to maybe getting back to work and traveling… hope discovered with FODMAP on my horizon 🤞🏻🤞🏻🤞🏻🙏🏻🙏🏻🙏🏻

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Footer

Contact

Privacy and Cookies

Social Media Policy

Website Content Disclaimer

Copyright © 2023 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT