Low Fodmap Snacks List

Low Fodmap Snacks

Here are some great low-FODMAP snack ideas:

  • FruitFresh fruit makes an excellent low-FODMAP snack. Nosh on a suitable serving size of low-FODMAP fruit, like mandarins, strawberries, ripe banana, or cantaloupe.
    Smoothies. Just toss a few healthy ingredients into a blender, and you’re ready to go.

High vs LOW Fodmap Fruits:

High-FODMAP Fruits Low-FODMAP Fruits
Fruits
  • Apples
  • Apricots
  • Blackberries
  • Cherries
  • Mangoes
  • Peaches
  • Pears
  • Prunes
  • Watermelon
  • Bananas
  • Blueberries
  • Cranberries
  • Grapefruit
  • Grapes
  • Kiwi
  • Lemons & Limes
  • Oranges,
  • Raspberries
  • Strawberries
  • Tomatoes
  • Vegetables. or crunch on some cucumber, carrot sticks

High vs LOW Vegetables FODMAPs

High-FODMAP Vegetables Low-FODMAP Vegetables
Vegetables
  • Asparagus
  • Cauliflower
  • Garlic
  • Mushrooms
  • Onions
  • Peas
  • Bean sprouts
  • Carrot
  • Cucumber
  • Eggplant
  • Green beans
  • Lettuce
  • Olives
  • Potatoes
  • Spinach
  • Watercress
  • Yams
  • Crackers— Try suitable gluten-free crispbreads, rice cakes, rice crackers (no onion powder), or corn thins with one of the toppings or cheeses below. Pair gluten-free rice crackers or gluten-free pretzels with cheddar cheese slices.
  • ToppingsUse peanut butter, red meat, chicken, fish, egg, cheese, grated or sliced vegetables, creamed corn, or a small serving of cottage cheese.
  • Roll-ups. Whip up a quick, filling snack by rolling up a gluten-free tortilla with sliced turkey, Swiss cheese, and mayo or with peanut butter and organic raspberry jam.
  • CheeseEnjoy hard and ripened cheeses, cheese sticks, cheese wedges, cheese slices, or mini cheeses.

High vs LOW Cheese FODMAPs

High-FODMAP Low-FODMAP
Cheese
  • soft cheeses (e.g., cottage cheese, cream cheese, crème fraîche, mascarpone, ricotta)
  • Hard, formed, and ripened cheeses (blue, Brie, Cheddar, Colby, Edam, Emmental, feta, Gorgonzola, Gouda, Gruyère, Havarti, Monterey Jack, mozzarella, Neufchâtel, Parmesan, pecorino, provolone, Raclette, Stilton, Swiss, Taleggio),
  • soft cheeses (up to 2 ounces)
  • Other “every day” snacksEat yoghurt (lactose-free if necessary), popcorn, small amounts of nut and seed mixes (no pistachios or cashews), or a hard-boiled egg.
  • Commercial “sometimes” snacksTry chocolate, potato chips, candy, or ice cream (lactose-free if necessary).
  • Nuts and seeds. This one couldn’t be easier: Simply grab a handful of some low-FODMAP nuts or seeds, such as walnuts, pecans, or pumpkin seeds. Try a Granola Bars

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