Low FODMAP crackers are a very versatile snack option when you are on the low FODMAP diet.
Their savoury base provides a good start to something which can then have a flavour packed topping added to it.
However, crackers do typically contain wheat which may make you think that they are high in FODMAPs. But you will be pleased to know that there are plenty of low FODMAP options to choose from.
We have provided helpful information for you to you choose low FODMAP crackers whenever you feel like reaching for crackers as a snack or as part of a meal.
What Are Crackers?
Crackers are flat, baked biscuits typically made from flour that can be easily incorporated into your diet. Crackers are considered a staple food.
They are a great snack on their own or with cheeses, meats, fruits, or soft spreads.
Crackers are also a great addition to a meal and are a delicious accompaniment alongside soups and stews.
Crackers can also be a great source of fiber and can often provide a source of protein in crackers that contain grains and seeds.
Some crackers are also fortified with vitamins and minerals, depending on the type of flour used.
Crackers often have ingredients added to them, including:
High FODMAP cracker ingredients to avoid
When choosing which crackers to eat on the low FODMAP diet, check for common ingredients or flavorings that can make them become high FODMAP, such as:
- Garlic/garlic powder & salt
- Onion/onion powder
- High fructose corn syrup
List of low FODMAP crackers
Choosing low FODMAP crackers may seem complicated because there are so many options; however, we have listed the choices you can choose from when following the low FODMAP diet.
1. Cream Crackers
Cream crackers are flat, square, savory biscuits made from fermented dough.
During their manufacturing process, they go through a ‘creaming’ process, which gives these crackers their name.
Monash has tested the FODMAP content of cream crackers and found that four crackers are low FODMAP (1).
2. Wheat Crackers
Wheat crackers are made from wheat flour, raising agents, yeast extracts, oils, and salt. They typically have a slightly sweet and salty taste.
Wheat crackers normally contain honey which is high FODMAP. Monash has tested wheat crackers and found a serving of two crackers to be low FODMAP (1).
3. Rye Crackers
Rye crackers are made from rye flour, white flour, salt, water, and other ingredients, such as mixed seeds.
Monash has tested rye crackers and found them to be low FODMAP crackers in a portion size of one cracker (1).
Here are some low FODMAP rye cracker brands:
Please note that rye crackers are different to rye crispbreads which are generally larger than rye crackers; they are normally used for European style open-faced sandwiches.
Rye crispbreads are not low FODMAP as they contain high amounts of fructans (1).
4. Rice Crackers
Rice crackers are small crackers originating from East Asia and are typically made from rice flour and
often baked or fried. They can be plain or coated in seasonings and have a light, crunchy texture.
Monash found that rice crackers are FODMAP free and can be consumed on the low FODMAP diet (1).
5. Rice Cakes
Rice cakes are made from puffed rice compressed to form rice cakes, normally in a round or rectangular shape.
They can be consumed on the low FODMAP diet in portion size of two rice cakes; higher portions contain moderate amounts of fructans.
Rice cake brands include:
6. Corn Crackers
Corn crackers, also known as corn thins, are made from corn, salt, and sometimes sunflower oil. They are made by popping the corn into square or circular shapes before pressing it down.
Corn crackers are low FODMAP crackers in a serving size of one cracker per serving. Some brands that are low FODMAP include:
- Corn Thins – Original
- Corn Thins – Multigrain
- Corn Thins – Sesame Organic
- Corn Thins – Soy, Linseed & Chia
- Corn Thins – Sour Cream & Chives
- Kallo Corn Cakes
7. Prawn Crackers
Prawn crackers are deep-fried crackers made from prawns, tapioca flour, and water. They are a traditional snack food in South Asian cuisine.
Monash has tested prawn crackers and has found them to be low FODMAP in a serving size of ten crackers (1).
Here are some low FODMAP prawn cracker brands:
8. Saltine Crackers
Saltine crackers are flat, square crackers made from white flour and sometimes made with baking soda. They have a dry texture with a light sprinkle of salt on top.
Monash tested plain saltine crackers and found a serving size of five crackers to be low FODMAP (1).
If you enjoy saltine crackers, here are some low FODMAP brands that produce saltine crackers or similar products:
- Nabisco Premium Original Saltine Crackers
- The Fine Cheese Co Olive Oil and Salt Crackers
- Cradoc’s Sea Salted Crackers
Are Crunchmaster Crackers low FODMAP?
Crunchmaster crackers are made from rice flour, and some are also made from rolled oats. They have many different products and flavors.
Some Crunchmaster cracker products are low FODMAP. These include:
- Crunchmaster Oatmeal Minis
- Crunchmaster Multiseed Crackers – Original
- Crunchmaster Multiseed Crackers – Rosemary & Olive Oil
- Crunchmaster Multigrain Crackers – Sea Salt
- Crunchmaster Protein Snack Crackers – Sea Salt
- Crunchmaster Multi-Seed Crisps – Original
However, not all Crunchmaster crackers are low FODMAP due to containing high FODMAP ingredients such as onion and garlic, so it is essential to always check the ingredients label.
Are Schar Crackers low FODMAP?
Schar is a brand that produces gluten-free snacks, which include plenty of gluten-free cracker options.
Monash has tested the below Schar products and found them to be low FODMAP in given portion sizes (1):
- Schar Entertainment Crackers – 10 crackers per meal
- Schar Salti Crackers – 10 crackers per meal
- Schar Crackers – 6 crackers per meal
- Schar Crackers Pocket – 1 packet
- Schar Rosemary Crackers – 6 crackers per meal
- Schar Table Crackers – 6 crackers per meal
- Schar Multigrain Table Crackers – 5 crackers per meal
- Schar Rosemary Table Crackers – 6 crackers per meal
Are Roza’s Gourmet Crackers low FODMAP?
Roza’s Gourmet is a brand that produces condiments, sauces, and light bites, including various cracker options.
Monash has tested the below Roza’s Gourmet cracker products and found them to be low FODMAP in 5 cracker portions (this is per meal) (1):
- Love Crackers – Beetroot & Sesame
- Green Crackers – Spinach & Herb
- Naked Crackers – Poppyseed & Chia
- Fire Crackers – Chilli & Sea Salt
- Charcoal Crackers – Charcoal & Chilli
Are Nairns crackers low FODMAP?
Nairns has a wide range of products suitable for consumption on the low FODMAP diet.
Monash has not tested these products specifcially. However, we checked their ingredients and they are low FODMAP due to containing only low FODMAP ingredients:
- Gluten Free Sourdough Flatbreads
- Gluten Free Original Flatgreads
- Gluten Free Rosemary & Sea Salt Flatbreads
- Gluten Free Original Wholegrain Crackers
- Gluten Free Cracked Black Pepper Wholegrain Crackers
- Gluten Free Super Seeded Wholegrain Crackers
- Gluten Free Cheese Crackers
Low FODMAP Cracker Recipes
If you love crackers but want to make homemade versions, check out this list of recipes:
- Low FODMAP Vegan Crackers
- Low-FODMAP Homemade Butter Crackers With Sea Salt; Gluten Free
- Low FODMAP Cheddar Cheese Crackers
- Low FODMAP Seed Crackers (Gluten Free, Fructose Friendly)
- Low FODMAP Tuscan Almond Flour Crackers
- Low FODMAP Cheddar Cheese Crackers
You can enjoy crackers on the low FODMAP diet, as there are many options to choose from. However, gluten-free, plain crackers are safe because they contain low FODMAP ingredients.
Crackers can contain fiber and protein and be fortified with vitamins and minerals, making them an ideal, easy staple food to include in your diet.
There are also many wonderful low-FODMAP cracker recipes that you can follow to make your own low-FODMAP crackers for easily accessible snacks or delicious accompaniments to main meals.
Written by Georgina Taylor, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert
Serena is UK HCPC Registered Dietitian. She graduated from Coventry University in 2021 with an upper second class in Dietetics and Human Nutrition.
Serena has previously worked as an Acute Dietitian supporting inpatients with both oral nutrition support and enteral tube feeding. She is now currently working as a Specialist Weight Management Dietitian. Alongside this, Serena has worked for The Food Treatment Clinic since 2022 and has created our low FODMAP, histamine intolerance and SIBO ebooks.
Serena has a keen interest in IBS and gut health, most specifically the low FODMAP diet. She is dedicated to helping those with gut conditions to improve their overall quality of life.