A variety of snacks sitting on a table with people eating them

43 Quick and Easy Low Fodmap Snack Ideas

Are you following the low-fodmap diet and struggling to come up with low fodmap snack ideas? Trying your best to prep ahead of time for quick and easy options that don’t break the bank or take a ton of time to prepare? I’ve got you covered. 

Below are 43 simple low-fodmap snacks that will leave you satisfied and ready to take on the rest of your day!

One quick note, as you may know, portion size of certain foods can play a large role in whether or not it is considered low fodmap. All specified portion sizes listed here are based on Monash University fodmap testing. 

Low Fodmap Snack Ideas

1. Half of a firm (less ripe) banana topped with peanut butter and a few chocolate chips. Note: ripe bananas have a higher fodmap content so it’s best to stick with bananas that are less ripe. 

2. Chia pudding made with almond milk or lactose free cow’s milk – top with low fodmap fruit like a small handful of raspberries!

3. Olives – black or green! Pair them with rice crackers or slices of hard cheese.

Close up of black and green olives

4. Frozen yogurt “pops” – freeze lactose free (or other low fodmap) yogurt in lined muffin tins. Top each with several blueberries before freezing for an extra treat!

5. “Breakfast” burrito – scrambled eggs, bell pepper and cheddar cheese wrapped in a low fodmap tortilla like Trader Joe’s quinoa wraps.

6. 1/3 cup bell pepper slices or carrot sticks with 2 tbsp homemade low fodmap hummus – get the recipe here!

7. Lactose free cottage cheese mixed with pineapple chunks.

8. Dark Chocolate (5 squares or less) – yes I said it… we all need a little dark chocolate now and then!

9. Caprese toast – low fodmap bread toasted (like Udi’s white sandwich bread) with mozzarella cheese, sliced tomato, topped with basil leaves. Drizzle with a small amount of balsamic vinegar (<2 tbsp) if you’re in the mood for an extra kick!

10. Low fodmap banana bread – recipe coming soon.

Banana bread with walnuts sliced and sitting on a serving tray

11. Cucumber slice “crackers” topped with cheddar cheese slices and sprinkled with fresh cracked black pepper.

12. Banana roll – ½ firm banana, peanut butter and a sprinkle of cinnamon wrapped in a low fodmap tortilla.

13. Avocado (<1/8th) spread on low fodmap toast.

14. Turkey pinwheels made with cheddar or other hard cheese and a low fodmap tortilla.

15. Plain rice cakes topped with almond butter or peanut butter.

16. Cream cheese and cucumber sandwich on 1 slice sourdough or other low fodmap bread.

17. Tuna salad (made with real mayo) on rice crackers.

18. Hard boiled egg – I like to make a small batch of these and pre-peel them to “grab and go” out of the fridge when needed!

One soft boiled egg sliced in half sitting on a counter top with fresh cracked pepper sprinkled on it

19. Low fodmap rice crackers like Good Thins Simply Salt, with low fodmap egg salad (use real mayonnaise like Hellman’s and skip the onion if your recipe calls for it)

20. Veggie wrap:

  • low fodmap tortilla or wrap 
  • cream cheese (<2 tbsp) or lactose free cream cheese 
  • Cucumber
  • tomato slices
  • chick peas canned and drained (<1/4 cup)
  • top with a sprinkle of shredded cheddar

21. Low fodmap energy balls made with oats, pumpkin, maple syrup and chocolate chips – get the recipe here!

22. Muffin tin egg cups with low fodmap veggies like tomato, bell pepper, etc. and shredded cheddar. 

23. Tortilla chips with low fodmap salsa like the ones made by Fody Foods or Casa de Sante.

24. Handful of low fodmap nuts like walnuts, pecans, peanuts or almonds (less than 10).

Handful of whole pecans sitting on a counter top

25. Lactose free yogurt with strawberries (<6 medium) and sprinkled with pumpkin seeds, flax or chia seeds.

26. Slice of sourdough toast with almond butter – top with a sprinkle of cinnamon or a small dash of nutmeg.

27. Rice crackers and sliced hard cheese – you can also stack with fresh tomato slices!

28. Frozen banana “popsicles” dipped in chocolate – get the recipe here!

29. Low fodmap toast with real mayo, sliced hard boiled eggs, sprinkled with fresh cracked black pepper – Don’t knock it till you try it! You could also use a thin layer of mashed avocado (<1/8th).

30. Low fodmap fruits like cantaloupe, honey dew, grapes, kiwi, papaya – since fruit can be portion specific, a good rule of thumb is to eat 2/3 cup serving size or less of low fodmap fruit at a time to ensure that you aren’t meandering into “moderate” fodmap territory. 

31. Plain (unflavored) popcorn – feel free to drizzle with butter, which is low fodmap, and sprinkle with salt!

Bowl of popcorn with popcorn overflowing onto the table top around the bowl.

32. Gluten free bagel like Canyon Bakehouse with cream cheese (<2tbsp) or lactose free cream cheese and sliced strawberries.

33. Protein shakes made with low fodmap protein powder, lactose-free yogurt and small amounts of low-fodmap fruit like kiwi, strawberries, half firm banana, raspberries.

Brand Specific Low Fodmap Snacks

34. Rachel Paul’s brownie mix – maybe more of a “treat” than a “snack”? Delicious either way!

35. Rachel Paul’s Happy Bars – flavors below.

  • Banana Chocolate Glee
  • Chocolate Chip Delight
  • Oatmeal Raisin Bliss
  • Orange Chocolate Ecstasy
  • Peanut Chocolate Euphoria
  • Peanut Maple Pleasure

36. Snyder’s of Hanover Gluten Free Pretzels – unflavored only

Close up of a cup with salted pretzel sticks coming out of the top.

37. Fody Foods Low fodmap snack bars – flavors below.

  • Blueberry Almond
  • Peanut Butter Chocolate Quinoa
  • Dark Chocolate Nuts and Sea Salt
  • Almond Coconut

38. Fody Foods Kettle Cooked potato chips – flavors below.

  • BBQ 
  • Pink Himalayan Salt
Bowl of crinkle cut potato chips

39. Nature Valley Crunchy bars  – flavors below.

  • Pecan
  • Peanut butter
  • Maple brown sugar

40. Justin’s Dark Chocolate Peanut Butter Cups

41. Annie’s Chewy Granola Bars – chocolate chip variety only

42. Casa de Sante low fodmap oatmeal – flavors below.

  • Strawberry Pumpkin Seed
  • Hedgerow 
  • Chocolate Peanut Butter
  • 4 Seed
Hands holding a bowl of oatmeal with blueberries on top

43. Bowl of cereal with lactose-free milk – 

  • Kellog’s Rice Crispies
  • Chex (corn or rice)
  • Cheerios (plain or multigrain)
  • Nature’s Path Granola (dark chocolate peanut butter)

Following the low fodmap diet doesn’t have to be boring! There are plenty of delicious, low fodmap snacks to get you through the day. 

Low Fodmap Forever?

If you’re new to the low fodmap diet, one important point to mention is that it shouldn’t be used long term… at least not strictly. It should generally be used one of two ways.

The first way, is for temporary symptom relief from certain conditions like uncontrolled inflammatory bowel disease (only until inflammation subsides). It can also be used to help manage digestive issues for conditions like small intestinal bacterial overgrowth, or SIBO, (only until it’s treated). 

The second way to use the low fodmap diet is as a test (called the elimination phase) for several weeks to see if digestive symptoms are improved. If so, this tells you that you may have a sensitivity to one, or sometimes several, fodmap groups.

If the diet is helpful, the elimination phase should be followed by a challenge phase of the diet. There are five different fodmap groups. In the challenge phase of the diet, we determine which of these fodmap groups you are sensitive to.

We do this by systematically testing food from each fodmap group and monitoring symptoms.

Camera view looking down at a table with 4 plates of delicious looking food  with 4 friends sitting around the table eating.

By completing the challenge phase, we are able to liberalize your diet to include those fodmap groups which do not seem to cause symptoms.

There is much misconception about the low fodmap diet. To learn more, the following posts will be helpful: