20 Low FODMAP Snack Ideas

20 Low FODMAP Snack Ideas

Every single client asks me the same question when we start working together, “what snacks can I eat?”. On the low FODMAP diet, limiting common snack foods like almonds, apples, wheat, and honey can lead to a feeling of being stuck on snack ideas. Instead of finding replacements for these snacks, many people tend to omit them, which leads to under-eating and feeling hangry.

To help out, I’ve compiled a list of low FODMAP snacks to avoid feeling overwhelmed and help you on your IBS journey. Here are a few portion sizes and options for fruits, nuts, and nut butters that are referenced in the snacks. All information is sourced from Monash University.

If you want to buy low FODMAP snacks, use this discount code to save some $$:

FODY Foods : get 15% off your first order with code ibs.nutrition15

Low FODMAP Nuts/Seeds/Butters

  • 2 Tbsp peanut butter

  • 1 Tbsp almond butter

  • 10 almonds

  • 10 brazil nuts

  • 20 chestnuts

  • 10 hazelnuts

  • 20 macadamia nuts

  • 10 pecan halves

  • 1 Tbsp pine nuts

  • 2 Tbsp pumpkin seeds

  • 2 tsp sunflower seeds

  • 10 walnut halves

Low FODMAP Fruit

  • Medium firm banana

  • 1/4 cup blueberries

  • 1/2 cup cantaloupe

  • Medium clementine

  • 1 cup grapes

  • 1 small kiwis

  • 2 small mandarins

  • Medium orange

  • 2 passion fruits

  • 1 cup pineapple

  • 1 Tbsp raisins

  • 1 cup strawberries

  • Medium starfruit


Low FODMAP Snack Ideas

1 serving nuts/seeds + 1 serving fruit

Lactose-free yogurt + 1 serving fruit + 1 serving nuts/seeds

Lactose-free yogurt + low FODMAP granola (try this one)

Peanut butter + carrot sticks

Peanut butter or sunflower butter + 1 serving fruit

Peanut butter or sunflower butter + rice cake (can flavor with maple syrup, cinnamon, berries)

1 string cheese + 1 serving fruit or 2 slices deli meat (no garlic/onion/celery added)

2 hard-boiled eggs + carrot sticks + 2 oz sharp cheddar

2 cups popcorn

Popcorn Quinoa Chips

Low FODMAP bars: FODY foods, Go Macro peanut butter or sunflower butter chocolate, or Rachel Pauls Happy Bars

Tuna + rice crackers

Trail mix: 1/8 cup walnuts or pecans + 1 Tbsp pumpkin seeds + 1 Tbsp shredded coconut + 2 Tbsp dark chocolate chips (or try this premade one)

Corn chips + red bell pepper slices + low FODMAP salsa (try this one!)

Low FODMAP hummus (recipe here) + corn chips + carrot sticks + cucumber

Gluten free pretzels + 2 oz sharp cheddar

2 oz mozzarella + cherry tomatoes + sliced ham (no onion/garlic/celery added)

Rice crackers + 2 oz swiss or cheddar + 2 slices deli meat (no onion/garlic/celery added) + grapes

Simple smoothie : 6 oz almond milk + 1/2 frozen banana or 1/2 c frozen strawberries + 1 scoop bone broth, soy, or pea protein powder + 1 Tbsp peanut butter + 1 Tbsp hemp seeds + 1 cup spinach + 1/2 cup ice

Chia seed pudding (2 Tbsp chia seeds + 1/2 cup almond milk) + 1 serving fruit + maple syrup + cinnamon

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