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Low FODMAP Snacks: 15 Best Healthy Snack Ideas To Try In 2024
Updated on
- Written by Mitchelle Morgan, Health Writer
Medically reviewed by
Ellie Busby, MS, RDN
FODMAP[1] foods can distress the gut by fermenting in the digestive system, leading to increased gas production and water retention. This can cause symptoms such as bloating, abdominal pain, diarrhea, and constipation in individuals with FODMAP sensitivity or irritable bowel syndrome,[2] i.e., IBS. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, short-chained carbohydrates poorly absorbed in the small intestine.
A low-FODMAP diet may help, but finding suitable snacks can be challenging. So, we have curated a list of delicious options that are satisfying and gentle on your digestive system.
Whether craving sweet or savory, there’s something for everyone. Read on for our 15 favorite low-FODMAP snacks packed with flavor and nutrition.
15 Quick And Healthy Low FODMAP Snacks
Looking for quick and healthy low-FODMAP snacks? We’ve got you covered! Indulge in these 15 delightful low fodmap snack ideas that are both delicious and gentle on your digestive system. They are:
- Rice crackers.
- Almond butter.
- Dark chocolate.
- Chia seeds.
- Hard-boiled eggs.
- Pumpkin seeds.
- Cucumber slices.
- Blueberries.
- Carrot sticks.
- Strawberries.
- Bell peppers.
- Olives.
- Grapes.
- Walnuts.
- Greek yogurt.
What Is Low FODMAP?
FODMAP[3] stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can trigger digestive symptoms in susceptible people. The low-FODMAP diet involves reducing or eliminating the consumption of high-FODMAP foods to alleviate symptoms.
High-FODMAP foods contain lactose,[4] fructose, fructans,[5] galactan’s, and polyols.[6] These foods ferment in the gut and may cause gas, bloating, abdominal pain, and poor bowel cleansing[7] in some people. The good news is that a low-FODMAP diet may be used to identify specific trigger foods in some IBS sufferers.
The diet typically involves restricting certain fruits, vegetables, grains, dairy products, sweeteners, and snacks that contain high-FODMAP ingredients. Instead, you can choose low-FODMAP alternatives: lactose-free milk, corn tortilla chips, and gluten-free rice cakes.
To ensure safety and effectiveness, we only recommend attempting a low-FODMAP diet with the support of a registered dietitian.[2]
15 Best Low-FODMAP Snacks You Should Try
If you’re looking for delicious and healthy snacks, here are the 15 best low-FODMAP options. These sweet and salty snacks are tasty and help promote overall well-being.
Rice Crackers
Rice crackers are low-FODMAP gluten-free snacks with a satisfying crunch. They can be a good source of carbohydrates and fiber.
Almond Butter Or Peanut Butter
Almonds[8] are a nutritious spread rich in healthy fats, protein, and fiber. They are an excellent vitamin E, magnesium, and antioxidant[9] source and may support healthy gut bacteria balance. Enjoy nut butter on rice crackers or gluten-free cakes for a satisfying snack. Peanut butter and cashew butter are just as nutritious.
Dark Chocolate
Sweet tooth? When made with low-FODMAP ingredients, chocolate can provide antioxidants,[10] iron,[11] magnesium,[12] and fiber. It may also have mood-boosting[13] properties.
Go for a vegan variety to ensure no lactose. The darker, the better: aim for a minimum of 85% cacao solids for the best health benefits. Or, opt for an allergen-free brand such as Enjoy Life chocolate chips. While Enjoy Life products are no longer certified low-FODMAP, many of their previously certified products have not changed.
Chia Seeds
Chia seeds[14] are a nutrient-dense snack packed with fiber, omega-3 fatty acids, protein, vitamins, and minerals. Sprinkle them on lactose-free yogurt for a high-protein snack, or add them to low-FODMAP energy balls for an extra nutritional boost.
Hard-Boiled Eggs
Hard-boiled eggs are a high-protein[15] snack providing essential vitamins and minerals, including selenium[16] and choline.[17] Enjoy this filling snack alone, or add them to salads.
Pumpkin Seeds
Pumpkin seeds[18] are a nutritious snack rich in protein,[19] carotenoids, healthy fats, fiber, iron, magnesium, zinc, and antioxidants. Enjoy these seeds roasted, or add them to a perfect combo trail mix. Add a little sea salt for the perfect salty snack.
Cucumber Slices
Cucumber slices are a refreshing, hydrating, low-calorie snack with a high water content. Cucumbers[20] also provide vitamins C and K and minerals like potassium and magnesium.
Enjoy cucumber slices alone or as a crunchy addition to salads or snack plates for a satisfying and nutritious low-FODMAP snack option.
Blueberries
Blueberries[21] are a delicious low-FODMAP fruit providing essential vitamins, minerals, and antioxidants. They are rich in vitamins C, K, and dietary fiber.
Carrot Sticks
Carrot sticks make for a crunchy and nutritious low-FODMAP snack. They are a great source of beta-carotene, vitamin K, potassium, and fiber, which support heart and liver health.[22]
Strawberries
Strawberries[23] are delicious, low-FODMAP fruits with natural sweetness. They are packed with antioxidant-rich vitamin C, manganese, and dietary fiber, making them a nutritious choice for a mid-day snack.
Bell Peppers
Bell peppers,[24] whether red, green, or yellow, are low-FODMAP vegetables providing vitamins C, A, and antioxidants.
Olives
Olives are a flavorful low-FODMAP snack that can add a savory touch to your snacking routine. They are a source of healthy monounsaturated fats[25] and provide vitamin E and other antioxidants.
Grapes
Grapes are another low-FODMAP fruit option providing a burst of healthy juices. They are a good source[26] of flavonoids and phenolic acids, antioxidants that protect against oxidative stress.[27] Anthocyanins[28] and stilbenes[29] have anti-inflammatory properties and multiple potential health benefits.
Walnuts
Walnuts are a nutritious snack providing omega-3 fatty acids.[30] These healthy fats benefit brain health and may support cognitive function[31] and heart health.[32] Brazil nuts, pecan, and pine nuts are other low-FODMAP nuts to try.
Greek Yogurt
Lactose-free Greek yogurt is a protein-packed low-FODMAP snack. It is a good source of probiotics, which may support gut health[33] and bone health.
Are There More Low-FODMAP Foods?
Yes, there are.
Please note that this is not a comprehensive list. For instance, popcorn is also low-FODMAP-friendly. With further research, you can find more low-FODMAP whole grains, veggies, fruits, and even low-FODMAP cheeses.
You can also make a low-FODMAP trail mix using organic maple syrup, dark chocolate, and approved nuts. These versatile mixes can provide a mix of healthy fats, protein, fiber, vitamins, minerals, and antioxidants.
Remember that serving size also matters when it comes to FODMAP foods. You may tolerate a small amount of higher-FODMAP foods. Your dietitian will help you personalize your low-FODMAP[34] serving sizes to manage your symptoms best.
What Foods To Avoid On A Low FODMAP Diet
FODMAPs are certain carbohydrates and sugar alcohols. Low-FODMAP foods have smaller amounts of these, reducing the likelihood of digestive symptoms. High-FODMAP ingredients contain more significant amounts and can trigger symptoms like bloating and gas.
So when following a low-FODMAP diet, be mindful of certain foods that trigger your digestive symptoms. Here are the foods to avoid within specific food groups:
High-FODMAP Fruits
Certain fruits, such as apples, pears, watermelon, and cherries, contain high levels of FODMAPs. These include sugars[35] which can cause bloating, gas, and discomfort.
High-FODMAP Vegetables
Vegetables like onions, garlic, cauliflower, and mushrooms are high in FODMAPs. Garlic powder and any other powders made from these vegetables are also high-FODMAP. These foods contain fructans[36] which can contribute to gastrointestinal distress.
High-FODMAP Grains
Grains such as rye[37] are high in FODMAPs. Avoid regular bread, pasta, and cereals containing these grains, as they can trigger symptoms. However, sourdough fermentation can reduce the FODMAP content,[38] and some rye bread[39] varieties can be low in FODMAPs.
High-FODMAP Legumes
Legumes[40] like chickpeas, lentils, and kidney beans are high in FODMAPs, particularly oligosaccharides. These carbohydrates can ferment in the gut and lead to gas and bloating.
High-FODMAP Dairy Products
Certain dairy products like milk, yogurt, and soft cheeses contain lactose,[41] which can be challenging to digest for some people. Opt for lactose-free alternatives or small portions of low-lactose products.
Avoiding these high-FODMAP foods on a low-FODMAP diet might help you reduce symptoms associated with IBS. You may also experience better and improved digestive comfort. Consult a healthcare professional or registered dietitian for personalized guidance before embarking on a low-FODMAP diet.
The Bottom Line
Those with a sweet tooth might find it challenging to build a low-FODMAP meal plan. But no more, as you now have a list of sweet, savory, and salty treats.
Most importantly, switching to a low-FODMAP diet may be helpful if you live with digestive problems like IBS. By choosing low-FODMAP substitutes, you might improve digestive symptoms, including bloating, gas, and abdominal pain. And now that you have a list of many low-FODMAP snacks to buy, you can formulate a list of your favorite low-FODMAP snacks.
Please consult experts for a sufficiently nutritious diet plan, especially if you are on medication or any weight loss supplements. Remember that each person’s tolerance to high-FODMAP foods may differ. Also, formulating a healthy low-FODMAP snack plate requires coaching and expert knowledge so consult a registered dietitian.
+ 41 sources
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Written by:
Mitchelle Morgan, Health Writer
Medically reviewed by:
Medically reviewed by:
