Low FODMAP Snack Ideas
This recipe was written by Glenda Bishop, a Registered Nutritionist and Wellness Coach, and reviewed by Hannah Pritchard, a Specialist Dietitian and Researcher.
Are you looking for low FODMAP snack ideas? This blog has you covered!
Many people who are following the low FODMAP diet feel they need help with snack ideas that are suitable to eat during the elimination phase of the diet.
The good news is that you can enjoy many low FODMAP snacks, as long as you stick to low FODMAP ingredients, and stick to the recommended portion sizes by Monash University.
Read on to discover low FODMAP snack ideas and how you can create different and delicious low FODMAP snack combinations.
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What should a low FODMAP snack consist of?
Snacks can be mini versions of a main meal or completely different options. From a nutrition perspective, it’s generally better to choose snacks that are different from your main meals so you may get a more varied supply of nutrients.
Aside from ensuring your chosen snacks are low in FODMAPs, ideally, you should choose snacks that help you top up the core food groups you aren’t getting enough of in your main meals.
To do that, you need to look at how much of these foods you eat during your main meals: fruit, vegetables, grains and cereals, dairy (or non-dairy alternatives), and meat or other proteins. Then choose whatever is lacking as the focal point of your snacks.
Fruit and vegetables make great snack options because they’re often missed outside main meals. They also help boost fibre intake and support a more diverse gut microbiome (1,2). You can read more about why gut health matters here, which includes 10 practical tips.
Unless advised otherwise by a healthcare professional, most adults should aim for around 30g of fibre per day, yet most people fall short (3). Thankfully, it’s easy to build satisfying low FODMAP snacks around fibre-rich fruits and veggies, as you’ll see below.
How to build a low FODMAP snack
Note: make sure you check your suitable low FODMAP food lists and FODMAP apps to help you choose the right portion sizes of each low FODMAP ingredient. For further information on serving sizes, check out the Monash University low FODMAP snacks page.
Step 1: Choose a protein source.
Protein-rich low FODMAP snacks can help keep you fuller for longer because protein is one of the most satiating nutrients, helping to reduce hunger and support appetite control (4).
That’s why I like to start with the protein source first. For example:
Small tin of plain tuna, salmon or other fish.
Hard-boiled egg.
2 tbsp of low FODMAP nuts or seeds.
Up to 18 almonds (around 22g)
Up to 24 hazelnuts (around 24g)
2 tbsp peanut butter or you could try this Low FODMAP Roasted Macadamia, Walnut and Maple Butter
Tub of lactose-free yoghurt.
Low lactose hard cheeses, such as 40g cheddar, brie, or feta
Lactose-free milk.
Step 2: Choose a fruit or vegetable.
Now you’ve chosen a suitable protein, you may want to choose a suitable low FODMAP fruit or vegetable of your choice.
All low FODMAP fruit and vegetables are based on the recommended portion sizes set by Monash University, who test the FODMAP content of foods, and certify what portion size counts as low FODMAP.
Examples of low FODMAP fruit could include firm bananas, blueberries, dragon fruit, mandarin or orange, up to 5 pitted dried dates and kiwi fruit. Low FODMAP vegetables could include carrots, ½ medium cucumber, 1 stalk celery, up to 5 cherry tomatoes, baby corn, olives, and radish.
Other fruits and vegetables can be part of your low FODMAP snack, but you need to stick to the recommended portion sizes, to keep the FODMAP content low, so check on your low FODMAP diet sheet or app first.
Step 3: Choose a grain or carbohydrate base.
Unless you’ve been told otherwise by a healthcare professional based on your individual needs, try to choose wholegrain options since they are a better source of fibre.
Take inspiration from this list below:
Rice crackers – choose plain crackers that don’t have any garlic, onion, spices or natural flavours added to them.
Gluten-free crispbreads, such as buckwheat, rice, corn or quinoa options.
One piece of low FODMAP toast.
1-2 Rice cakes, plain.
Plain popcorn.
Up to 30g of corn chips, plain.
Low FODMAP pikelets (mini pancakes).
Step 4: Consider adding something sweet if you like (completely optional).
2-3 squares of dark chocolate.
Drizzle of pure maple syrup.
Spreads, including 1 teaspoon of golden syrup or low FODMAP jam.
Low FODMAP snack combos
Now you’ve explored the steps in choosing a low FODMAP snack, take a read at some of our low FODMAP snack suggestions to enjoy:
Lactose-free yoghurt with suitable low FODMAP fruit (fresh or frozen and defrosted).
Lactose-free yoghurt with low FODMAP fruit, topped with 1 tbsp of suitable nuts, seeds or oat bran for extra fibre.
Up to 40g of cheddar cheese sticks, gluten-free crackers and low FODMAP fruit.
Up to 40g of feta cheese, low FODMAP crackers and suitable vegetable sticks.
Carrot sticks and peanut butter.
Almonds, ⅓ cup (58g) raspberries and a small piece of dark chocolate.
30g of walnuts and blueberries.
Hard-boiled egg and gluten free crackers.
Tin of tuna spread on two crispbreads, with up to 75g of cucumber sticks.
Crispbreads, and ½ medium sliced tomato (65g).
Low FODMAP toast, crispbread, or rice cakes, topped with ½ medium tomato and 40g cheddar cheese.
Gluten-free toast and natural peanut butter with a small smear of low FODMAP jam.
Low FODMAP toast or crispbreads with 40g cheese and ½ medium tomato.
Low FODMAP home made muffin with a piece of low FODMAP fruit.
Waffles with firm banana or blueberries, and suitable nut butter.
Homemade dip with vegetable sticks, crackers or low FODMAP toast.
Homemade low FODMAP muffin with a glass of lactose-free milk.
Small café latte made using lactose-free milk.
Hot cocoa (made with low FODMAP milk) with a small bowl of low FODMAP fruit.
Smoothie, made using low FODMAP milk, 1 serving of low FODMAP fruit and 2 tablespoons of chia seeds.
Recipes that can help you to build your low FODMAP snacks
21. Banana Bread Waffles – a great alternative to bread that you can make ahead and keep in the freezer.
22. Roasted Eggplant Dip – a nice way to add extra veggies to your day, good with suitable veggie sticks, crackers or low FODMAP toast.
23. Roasted Macadamia, Walnut and Hazelnut Butter – lovely on Banana Bread Waffles or low FODMAP toast, especially with sliced firm banana on top.
24. Low Fodmap Toasted Muesli - can be used as a great base to a snack.
25. Tropical Low FODMAP Porridge - a great option for breakfast or as a snack, which can be easily customised.
You can also consider some pickled options, as the pickling process helps reduce the FODMAP content. Take a look at our Pickled Red Onions.
Low FODMAP snack ideas - summary
You can enjoy a variety of low FODMAP snacks whilst following the low FODMAP diet.
Be sure to stick to low FODMAP ingredients, and portion sizes recommended by Monash University, which are certified as low FODMAP.
You can customise your low FODMAP snacks by choosing different proteins, fruits, vegetables, carbohydrates and optional extras to create a delicious bite to eat.
Get personalised support for your gut health
Consulting a dietitian can help you identify your unique food triggers and create a plan that supports your long-term digestive health. You can contact the Balanced Nutrition Co team or book a consultation with one of our dietitians for individual support.
Article written by Hannah Pritchard, Registered Dietitian - BSci (Hons), RD
Hannah is a HCPC Registered Dietitian based in the UK, specialising in gastroenterology and the low FODMAP diet. She has extensive experience helping patients manage IBS, coeliac disease and non-coeliac gluten sensitivity. Hannah is passionate about translating complex nutritional science into practical, everyday strategies to help her patients find long-term digestive comfort.
Expert Support in the UK & Australia: Balanced Nutrition Co provides specialist gut health support. Whether you are looking for an HCPC Registered Dietitian in the UK or an Accredited Practising Dietitian in Australia, our team offers online consultations to help you find relief from digestive discomfort.