Best Low Fodmap Snacks List

Best Low Fodmap Snacks

Here are some great low-FODMAP snack ideas:

  • Fresh fruit makes an excellent low-FODMAP snack. 
  • Vegetables. or crunch on some cucumber, carrot sticks
  • 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.
  • Toppings—Use 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.
  • Cheese—Enjoy hard and ripened cheeses, cheese sticks, cheese wedges, cheese slices, or mini cheeses.
  • Smoothies. Just toss a few healthy ingredients into a blender, and you’re ready to go.
  • Other “every day” snacks—Eat yoghurt (lactose-free if necessary), popcorn, small amounts of nut and seed mixes (no pistachios or cashews), or a hard-boiled egg.
  • Commercial “sometimes” snacks—Try 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

High vs LOW Fodmap Fruits Snacks:

High-FODMAP FruitsLow-FODMAP Fruits
Apples
Apricots
Blackberries
Cherries
Mangoes
Peaches
Pears
Prunes
Watermelon
Bananas
Blueberries
Cranberries
Grapefruit
Grapes
Kiwi Lemons
Limes
Oranges
Raspberries
Strawberries
Tomatoes

High vs LOW Vegetables Snacks

High-FODMAP VegetablesLow-FODMAP Vegetables
Asparagus
Cauliflower
Garlic
Mushrooms
Onions
Peas
Bean sprouts
Carrot
Cucumber
Eggplant
Green beans
Lettuce
Olives
Potatoes
Spinach
Watercress
Yams

High vs LOW Cheese FODMAPs

High-FODMAP CheeseLow-FODMAP Cheese
cottage cheese
cream cheese
crème fraîche
mascarpone
ricotta
blue
Brie
Cheddar
Edam
Emmental
Feta
Gorgonzola
Gouda
Mozzarella
Parmesan
Stilton
Swiss

Best Low FODMAP Snacks

Best Low Fodmap Diet Snacks
Best Low Fodmap Diet Snacks

author-avatar

Hello My Name is Penny Shore and I am a registered fodmap dietitian from Jolly London. I am eager to present Quality Fodmap Diet information and Great Low Fodmap Recipes.

1 Reply to "Best Low Fodmap Snacks List"

  • comment-avatar
    Jane Whitehurst June 4, 2020 (12:19 am)

    I just got diagnosed with SIBO from my breath test. I haven’t gotten my prescription for Zflaxin yet, but it’s on its way. I am happy to find your site. I have heard about the diagnostic plan of dieting and wanted to know your thoughts. Start with nothing, add one at a time, and prescribe my diet myself after months of trial-n-error. 45 year old mom of 3 teen boys (school teacher remotely too)

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