100 Tasty Low FODMAP Snacks: Ready To Buy And Homemade

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Incorporating low FODMAP snacks into your low FODMAP meal plan can offer numerous benefits for your digestive health.

Firstly, these snacks are easier to digest and are less likely to trigger bloating, gas, and other uncomfortable symptoms.

Additionally, low FODMAP snacks can help you maintain a balanced diet.

Many people with digestive issues tend to avoid snacking altogether, fearing that it may exacerbate their symptoms.

However, by opting for low FODMAP snacks, you can satisfy your cravings while still supporting your gut health.

These 100 low FODMAP snacks listed in this article are nutrient-dense and can provide you with the energy and sustenance you need throughout the day.

100 Best Low FODMAP Snacks: Ready-to-Buy or Homemade

These low FODMAP snacks offer a wide range of options for individuals looking to maintain a low FODMAP diet, providing delicious and satisfying choices for their dietary requirements.

1. Rice cakes with almond butter

Rice cakes are low FODMAP snacks that can be paired with almond butter, providing a satisfying and convenient snack.

2. Banana

Unripe bananas, with green tips and no brown spots, are low in oligo-fructans, making them a safe option for low FODMAP snacks.
Health benefits of eating boiled green bananas.

3. Strawberries

Fresh strawberries are low in FODMAPs and provide delicious and nutritious low FODMAP snacks.

4. Hard-boiled eggs

Hard-boiled eggs are high in protein and low in FODMAPs, making them great high protein low FODMAP snacks.

5. Carrot sticks with hummus

Carrot sticks paired with a small portion of low FODMAP hummus provide a crunchy and satisfying snack.

6. Lactose-free yogurt

Choose lactose-free yogurt as it’s low in FODMAPs, rich in beneficial probiotics, and makes an excellent option for healthy low FODMAP snacks.

7. Cantaloupe

Cantaloupe pieces are refreshing low FODMAP snacks. Stick to the recommended serving size to keep FODMAP levels low.

8. Peanut butter and rice crackers

Spread low FODMAP peanut butter on rice crackers for a satisfying and nutritious snack.

9. Grapes

Grapes are a convenient and sweet low FODMAP snacks. Stick to the recommended serving size to maintain low FODMAP levels

10. Walnuts

Enjoying a small serving of walnuts can offer healthy fats and serve as excellent low FODMAP snacks.

11. Blueberries

Fresh blueberries are low in FODMAPs and can be enjoyed on their own or added to lactose-free yogurt.

12. Rice pudding

Homemade rice pudding made with lactose-free milk can be comforting low FODMAP snacks.

13. Orange slices

Orange slices are a juicy and low FODMAP snacks.

14. Tuna salad

A simple tuna salad with mayonnaise and chopped pickles can be enjoyed on its own or with low FODMAP crackers.

15. Kiwi

Peeled kiwis are delicious and low FODMAP snacks.

16. Cucumber slices with tuna

Cucumber slices topped with canned tuna and a splash of olive oil make for light and low FODMAP snacks.

17. Quinoa salad

A quinoa salad with chopped bell peppers, cherry tomatoes, and a light vinaigrette can be flavorful low FODMAP snacks.

18. Pineapple

Fresh pineapple chunks are a sweet and low FODMAP snack option.

19. Rice paper rolls with shrimp

Rice paper rolls filled with shrimp, lettuce, and rice noodles can be tasty and low FODMAP snacks.

20. Turkey slices

Slices of roasted turkey are a convenient low FODMAP snack choice.

21. Zucchini chips

Thinly sliced zucchini baked with a sprinkle of salt can be a crunchy and low FODMAP snack alternative to potato chips.

22. Rice crackers with tuna

Enjoy rice crackers with canned tuna and a squeeze of lemon juice for simple and low FODMAP snacks.

23. Bell pepper strips with salsa

Dip bell pepper strips into a homemade low FODMAP salsa for a refreshing snack.

24. Cantaloupe and prosciutto

Wrap cantaloupe wedges with thin slices of prosciutto for flavorful and low FODMAP snacks.

25. Salmon sushi rolls

Homemade sushi rolls with cooked salmon and cucumber can be delicious and low FODMAP snacks.

26. Pumpkin seeds

A small handful of pumpkin seeds can provide a crunchy and low FODMAP snack.

27. Coconut macaroons

Homemade coconut macaroons made with shredded coconut and maple syrup can be a sweet low FODMAP treat.

28. Cinnamon rice cakes

Plain rice cakes sprinkled with cinnamon for a lightly sweet and crunchy snack.

29. Mixed olives

A small portion of mixed olives can provide flavorful and low FODMAP snacks.

30. Baked potato wedges

Baked potato wedges seasoned with herbs and a drizzle of olive oil can be satisfying and low FODMAP snacks.

31. Cottage cheese with pineapple

Enjoy lactose-free cottage cheese with fresh pineapple chunks for a creamy and low FODMAP snack.

32. Tofu skewers

Skewers of marinated and grilled tofu can be protein-packed and low FODMAP snacks.

33. Raspberry smoothie

Blend fresh raspberries with lactose-free yogurt and a splash of almond milk for a refreshing low FODMAP smoothie.

34. Edamame

Steamed edamame pods sprinkled with a pinch of sea salt for a flavorful and protein-rich snack.

35. Popcorn

Air-popped popcorn can be light and low FODMAP snacks. (season it with olive oil spray and ancho chile powder, cinnamon, or parmesan and dried herbs)

36. Pecan nuts

Pecan nuts are low in FODMAPs and can be enjoyed as a nutrient-dense snack.

37. Ginger carrot soup

A homemade ginger carrot soup made with low FODMAP ingredients can be a comforting snack option.

38. Clementines

Clementines are convenient and low FODMAP snacks.

39. Rice noodle salad

Cold rice noodle salad with shredded chicken and a low FODMAP dressing can be a flavorful snack option.

40. Mixed berries

A mix of raspberries, strawberries, and blueberries can be vibrant and low FODMAP snacks.

41. Green beans with sesame seeds

Blanched green beans sprinkled with sesame seeds make for crunchy and low FODMAP snacks.

42. Corn chips with guacamole

Enjoy a small portion of corn chips with homemade low FODMAP guacamole for a satisfying snack.

43. Almonds

A small serving of almonds is a nutritious and low FODMAP snack choice.

44. Chicken salad lettuce wraps

Fill lettuce leaves with chicken salad made with low FODMAP ingredients for a light and satisfying snack.

45. Pineapple and mint skewers

Skewer fresh pineapple chunks with mint leaves for a refreshing and low FODMAP snack.

46. Rice paper crisps

Baked rice paper crisps seasoned with sea salt can be a crunchy and low FODMAP snack alternative.

47. Cantaloupe and prosciutto skewers

Thread cantaloupe and prosciutto onto skewers for flavorful and low FODMAP snacks.

48. Baked sweet potato fries

Baked sweet potato fries seasoned with paprika and cumin can be tasty and low FODMAP snacks.

49. Mandarin oranges

Mandarin oranges are a convenient and low FODMAP snack option.

50. Rice noodle soup

A warm bowl of rice noodle soup with low FODMAP vegetables and a light broth can be a comforting snack.

51. Sesame rice crackers

Enjoy sesame rice crackers on their own or pair them with low FODMAP toppings for a satisfying snack option.

52. Pumpkin seed butter

Spread pumpkin seed butter on low FODMAP crackers for a nutritious and satisfying snack.

53. Sunflower seed butter

Enjoy sunflower seed butter as a delicious spread on rice cakes or low FODMAP bread.

54. Walnut butter

Walnut butter can be used as a dip for carrot sticks or spread on low FODMAP crackers for a tasty snack.

55. Banana slices with almond butter and chocolate chips

Top banana slices with almond butter and a sprinkle of semi-sweet chocolate chips for a sweet and satisfying snack.

56. Low FODMAP cheese sticks

Individually wrapped low FODMAP cheese sticks make for a convenient and satisfying snack option.

57. Rice noodle soup

Warm and comforting rice noodle soup made with low FODMAP broth, rice noodles, and sliced chicken or tofu.

58. Lactose-free yogurt parfait

Layer lactose-free yogurt with low FODMAP granola and fresh berries for a delicious and protein-packed snack.

59. Tuna-stuffed cucumber boats

Hollowed-out cucumber halves filled with tuna salad made with mayo (check for low FODMAP ingredients) and diced celery.

60. Low FODMAP bread with ghee

Toast a slice of low FODMAP bread and top it with ghee for a warm and comforting snack.

61. Low FODMAP salsa

Enjoy low FODMAP salsa with gluten-free pretzels or corn chips for a flavorful and easy snack.

62. Roasted chickpeas

Crispy roasted chickpeas seasoned with low FODMAP spices like paprika and cumin for a crunchy and protein-packed snack.

63. Low FODMAP berry smoothie

Blend a mix of low FODMAP berries with lactose-free yogurt and a splash of almond milk for a refreshing and nutritious smoothie snack.

64. Roasted red pepper hummus with cucumber rounds

Low FODMAP hummus made with roasted red peppers served with sliced cucumber rounds for dipping.

65. Low FODMAP potato chips

Select plain potato chips or potato crisps that are free from high FODMAP seasonings for a crunchy snack option.

66. Radish and cucumber bites

Thinly sliced radishes and cucumbers topped with a dollop of low FODMAP cream cheese or goat cheese for a refreshing and crunchy snack.

67. Low FODMAP tofu skewers

Skewer cubes of marinated tofu for a protein-packed and low FODMAP snack.

68. Rice crackers with Pesto

Spread low FODMAP pesto on rice crackers for a flavorful and convenient snack option.

69. Granola Bar

Select a granola bar made with low FODMAP ingredients for a convenient on-the-go snack.

70. Banana bread muffins

Bake low FODMAP banana bread muffins for a delicious and portable snack.

71. Peanut butter chocolate quinoa snack bars

These homemade snack bars are a tasty and low FODMAP option for a quick energy boost.

72. Tuna-stuffed tomatoes

Halved cherry tomatoes filled with canned tuna mixed with a low FODMAP mayo and herbs for a flavorful and bite-sized snack.

73. Pine nuts

Pine nuts can be enjoyed on their own as a nutrient-dense and low FODMAP snack.

74. Seaweed snacks

Roasted seaweed sheets seasoned with salt or low FODMAP seasonings for a savory and crunchy snack.

75. Pumpkin seeds

Roasted pumpkin seeds seasoned with a touch of salt or your favorite low FODMAP spices for a crunchy and nutritious snack.

76. Olives

Pitted olives such as kalamata or green olives for a flavorful and satisfying snack.

77. Vegetable frittata

Enjoy a vegetable frittata cut into lunchbox-friendly sizes for a savory and protein-rich snack.

78. Gluten-free pretzels

Select gluten-free pretzels as a crunchy and low FODMAP snack option.

79. Vegetable chips

Look for vegetable chips made from low FODMAP ingredients, such as sweet potato or beet, for a flavorful snack.

80. Chicken skewers

Grilled or roasted chicken skewers seasoned with low FODMAP herbs and spices for a protein-rich snack.

81. Caprese skewers

Skewers with cherry tomatoes, fresh mozzarella balls, and basil leaves drizzled with olive oil and balsamic vinegar (in moderation).

82. Cheddar cheese crisps

Baked cheddar cheese slices until crispy for a flavorful and low carb snack.

83. Sesame snaps

Choose low FODMAP sesame snaps for a sweet and crunchy snack.

84. Gluten-free toast with sliced avocado and sea salt

Sliced avocado on gluten-free toast with sea salt for a satisfying and low FODMAP snack.

85. Dark chocolate (such as Lindt)

Indulge in a serving of dark chocolate for a sweet and low FODMAP snack.

86. Cheese quesadilla on two corn tortillas

Enjoy a cheese quesadilla made with low FODMAP ingredients for a quick and satisfying snack.

87. Quaker instant grits original with cheese (optional)

Prepare low FODMAP grits with cheese for a comforting and savory snack.

88. Vegetable crudités with dip

Enjoy a colorful assortment of vegetable crudités with a low FODMAP dip for a healthy and satisfying snack.

89. Cacao nibs

Cacao nibs can be enjoyed on their own or added to low FODMAP yogurt for a crunchy and chocolatey snack.

90. Roasted eggplant slices with prosciutto and feta

A flavorful and savory low FODMAP snack option.

91. Greek lentil salad

Prepare a Greek lentil salad with low FODMAP ingredients for a flavorful and protein-rich snack.

92. Chia pudding

Prepare a chia pudding using lactose-free milk and top it with low FODMAP fruit for a satisfying snack.

93. Deviled eggs

Prepare deviled eggs for a protein-rich and flavorful low FODMAP snack.

94. String cheese

Convenient and protein-packed string cheese for a quick and satisfying low FODMAP snack.

95. Italian style meat stick

Enjoy a high-protein and low FODMAP meat stick for a convenient and savory snack.

96. Gluten-free toast with peanut butter or jam

Enjoy gluten-free toast with low FODMAP spreads for a quick and customizable snack.

97. Baked kale chips

Crispy kale leaves baked with a drizzle of olive oil and seasoned with low FODMAP spices like garlic-infused oil and sea salt.

98. Beet yogurt dip with Mary’s gone real thin crackers

Enjoy beet yogurt dip with Mary’s gone real thin crackers for a flavorful and low FODMAP snack.

99. Justin’s dark chocolate peanut butter cups

Indulge in Justin’s dark chocolate peanut butter cups for a sweet and satisfying low FODMAP snack.

100. DIY trail mix

Combine peanuts, pecans, macadamia, Brazil or walnuts with mini chocolate chips, dried cranberries or raisins, sunflower seeds, and pumpkin seeds for a customizable and satisfying snack.

Delicious and easy low FODMAP snack recipes

Sometimes, the best way to enjoy low FODMAP snacks is by making them yourself.

These low FODMAP snack recipes are just a starting point, and you can get creative with your low FODMAP snack creations.

Experiment with different ingredients and flavors to find combinations that you love.

Here are a few simple and tasty recipes to try:

1. Peanut Butter Banana Bites

Slice a ripe banana into thin rounds.
Spread a small amount of natural peanut butter on half of the banana rounds.
Place another banana round on top to create a sandwich.
Enjoy immediately or freeze for a refreshing treat.

2. Mediterranean Rice Crackers

Top gluten-free rice crackers with a dollop of lactose-free cream cheese.
Add sliced grape tomatoes, olives, and a sprinkle of dried oregano.
Drizzle with a touch of olive oil for extra flavor.

3. Spicy Edamame

Boil a cup of frozen edamame in water for a few minutes until tender.
Drain the edamame and toss with a mixture of sesame oil, gluten-free soy sauce, and a pinch of chili flakes.
Serve warm or cold as a protein-packed snack.

15 Low FODMAP snacks to avoid

While many snacks can be included in a low FODMAP meal plan, there are some snacks that individuals following this diet may want to avoid or consume in moderation due to their high FODMAP content.

Here are some examples of snacks to avoid or consume with caution:

Cheesecake Delight with Regular Cream Cheese
Regular Milk Chocolate Bars
Mango Tango Smoothie
Wheat Bran Muffins
High-FODMAP Fruit Sorbet
Cheesy Garlic Bread
Fruity Blast Bars
Lactose-Loaded Yogurt Cups
Bean and Chickpea Snack Mix
Wheaty Crunch Crackers
Mango Madness Energy Bites
Honey-Drizzled Nut Clusters
Pear and Apple Fruit Chips
High-Fructose Corn Syrup Candy Bars
Cheesy Puff Balls with Lactose
Lentil and Bean Dip with Wheat Crackers

Tips for finding and choosing low FODMAP snacks

When it comes to finding and choosing low FODMAP snacks, there are a few tips to keep in mind:

1. Read labels

Always read the ingredient list and nutrition facts of packaged snacks to ensure they are low in FODMAPs.

Look out for ingredients such as high fructose corn syrup, wheat, lactose, and artificial sweeteners.

2. Stick to whole foods

Fresh fruits, vegetables, and unprocessed meats and dairy products are generally low in FODMAPs.

Choose these options whenever possible to ensure you’re getting the most natural and nutritious snacks.

3. Be cautious with gluten-free options

While many gluten-free products are suitable for a low FODMAP meal plan, some may still contain high FODMAP ingredients such as honey, excess fructose, or inulin.

Low FODMAP snack subscription boxes and services

If you prefer the convenience of having a curated selection of low FODMAP snacks delivered to your door on a regular basis, there are several subscription box services available.

These include:

Fody Foods
Epicured
Monash University FODMAP Certification Program (not a subscription box but provides certified low FODMAP products)

These services offer a variety of low FODMAP snacks, allowing you to discover new options and find your favorites without the hassle of searching for products yourself.

Conclusion

Incorporating low FODMAP snacks into your diet can be a game-changer for your digestive health.

By choosing the right snacks, and incorporating them into your daily routine, you can support a happy gut and enjoy delicious snacks without discomfort.

Remember to work with a healthcare professional or registered dietitian to ensure you’re following the low FODMAP diet correctly and getting the support you need.

Also check out these healthy meal ideas: