Favorite Low FODMAP Snacks & Snack Recipes

The desire to snack is powerful! While the low FODMAP diet is very much about portion control, and we do have to keep an eye on stacking, eating between meals is still something that comes up often – even daily.

We’ve Got Low FODMAP Snacks!

There is a world of low FODMAP snacks for you to explore. Let us be your guide! From homemade, to snacks you can buy – to ones you can throw together in a minute or two, this article is all you need.

Looking For Low FODMAP Energy Bars?

We found over 100 snack bars and high protein bars that are low FODMAP compliant, so they have their own article! Check it out: Low FODMAP Energy Bars.

Looking For Meal Replacements & High Protein Beverages?

Our article on protein shakes and meal replacements is one of your most popular. Be sure to read it for dozens of suggestions, which can even be enjoyed during Elimination.

Looking For Energy Balls?

Whether you call them Bliss Balls, Energy Balls, Energy Bites, Power Balls, or some other term, these easy-to-make and tote treats are super popular. We have several recipes for you. Make a big batch and freeze them.

Low FODMAP chocolate peanut butter energy balls choosing — Our **Chocolate Peanut Butter Energy Balls** are a community favorite.

Chocolate Peanut Butter Energy Balls
Mocha Espresso Power Balls
Trail Mix Energy Balls
Cranberry White Chocolate Energy Balls
Birthday Cake Bliss Balls
Almond Joy Energy Bites

Looking For Granola?

We think having a jar of low FODMAP granola around means you will never go hungry at snack time. Stir it into yogurt (dairy or alt milk), have a bowl with your milk of choice, add fruit or have it all by itself – or eat of out hand! Tuck some into a little airtight portable bag or container and keep it handy.

Gingersnap granola in a blue and white bowl on a blue placemat with a pitcher of milk — Our **Gingersnap Granola** is packed with flavor!

Here are a few low FODMAP granola recipes:

Purchased Snacks, Assembled & Homemade

We have divided snacks into 3 main categories: commercially prepared, homemade, and then what we call “assembled”. An assembled snack would be something like carrot sticks with hummus, or peanut butter on an apple slice. They aren’t full-fledged recipes, per se, but can be easy and delicious, so they deserve to be addressed.

Easy, Assembled Snacks

Let’s get to the easy stuff first. Just look at all these combos that will stave off your hunger and give you a boost with just a few minutes of prep.

Nuts & Fruit Combo:
- 10 whole walnuts + 1 navel orange
- 10 whole almonds + 1 cup (150 g) of grapes (any color; please see FODMAP Friendly lab testing)
- 10 Brazil nuts + + 2 small mandarin oranges
- 3 tablespoons shelled peanuts + 10 medium strawberries
1 cup (140 g) chunks of fresh pineapple + 1-ounce (30 g) dark chocolate
Or try dipping the pineapple in melted chocolate and freezing it!
1-ounce (30 g) dark chocolate + ½ cup (28) g toasted coconut chips, like bare brand
¾-ounce (20 g) white chocolate + 10 fresh raspberries
5 toasted hazelnuts + ¾-ounce (20 g) milk chocolate (good milk chocolate please!)
6-ounces (170 g) lactose-free yogurt with ¼ cup (25 g) blueberries
6-ounces (170 g) lactose-free yogurt with 2 tablespoons low FODMAP granola, like our Maple Pumpkin Spice Granola with Pecans
½ unripe banana with 2 tablespoons peanut butter
¾-ounce (20 g) of Granny Smith Apple slices with 1 tablespoon almond butter
1 string cheese stick (30 g) + 1 cup grapes (any color)
In fact, 1-ounce (30 g) of any low FODMAP hard cheese is a great snack.
3 cups (about 50 g) popped popcorn drizzled with Garlic-Infused Olive Oil and sprinkled with salt and nutritional yeast
1 cup grapes (any color) – FROZEN! So good! (Please see FODMAP Friendly lab testing)
2 small kiwi – green or gold
1 plain rice cake + 1 tablespoon peanut butter + a few fresh raspberries
6 plain rice crackers (like Ka Me brand) and chunk light tuna in a pouch. No need to drain and easy to take along.
2 large low FODMAP gluten-free pretzel rods (like Snyder’s) with 1 tablespoon hummus
2 tablespoons low FODMAP salsa + ½ cup low FODMAP tortilla chips
20 g Pink Lady apple slices and 1-ounce (30 g) cheddar cheese

Purchased Snacks: Curated & Low FODMAP Certified

If you haven’t discovered our Shopping Lists, please take a look! We have literally THOUSANDS of commercially prepared and available items that have been reviewed and curated by our Monash trained RD Vanessa Vargas. We have Shopping Lists available for Coles, Walmart, Trader Joe’s, and Whole Foods. If you are in the U.S., the Walmart list can be used as a general list for many supermarkets.

There are also dozens of snacks, from crackers to cookies, chocolate bars to breakfast treats, whole grain chips, potato chips, salsas, popcorn, biscuits, protein balls and more – all certified low FODMAP by either Monash University or FODMAP Friendly. In some cases items were certified, but dropped their licensing agreements; the products have remained the same as when they were lab tested and certified, as is the case with Enjoy Life products.

This list would have been yards long if we listed every item. What we have chosen to do is list a few from a selection of brands, to get you thinking about the variety that exists. Please refer to your Monash University and FODMAP Friendly apps, where they are all listed.

Certified Low FODMAP Snacks

Homemade Snacks: Our Low FODMAP Snack Recipes

We have many recipes for you that have been developed in our own Test Kitchen. From cheesy crackers to the best hummus, sweet spiced nuts and snack cakes to cheese balls and more.

Savory Snacks

Have a hankering for a savory snack? Check these out:

Kale Chips

Low FODMAP Guacamole – YES, you CAN have avocado!

Cheddar Cheese Crackers

Low FODMAP Chex Mix

Roasted Chickpeas – in several flavor variations

7-Layer Dip – the classic with guac, salsa, sour cream, cheese and three more layers of low FODMAP, lactose-free deliciousness.

hand holding chip digging into 7 layer dip in glass bowl — Our 7-Layer Dip is low FODMAP and low lactose, too. Watch your portions!

Garlicky Parmesan Herb Popcorn

Salad Nachos

Hard-Boiled Eggs

Blue Cheese Dip – great as a dip or salad dressing

Shredded Pork Nachos with 3-Cheese Beer Queso

Slow Cooked Pork Nachos with 3 Cheese Beer Queso — Love NACHOS? We have several recipes. These take advantage of slow cooked shredded pork.

Blue Cheese & Cheddar Cheese Ball – easy to make for the holidays, or a potluck.

Caviar Dip – pull out the stops for New Year’s Eve or a special event.

Beet Yogurt Dip with Walnuts

Flavored Ricotta Spreads

Buffalo Chicken Fries

Hot Spinach Artichoke Dip

Eggplant Dip

Mile High Low FODMAP Chili Nachos

Baked Feta with Honey & Walnuts

Avocado Toast

Hummus

On The Sweet Side

Some of us have a sweet tooth, or just need a sweet treat every once in a while. We have what you are looking for from popsicles to homemade granola bars – even caramel popcorn!

Soft Chewy Granola Bars

No FODMAP Fruit Salad – learn about fruit that contain no FODMAPs, like grapes, strawberries and oranges.

Candied Spiced Nuts

Gingerbread Caramel Popcorn

closeup of gingerbread caramel crunch popcorn in creepy ceramic skeleton bowl with black spiders — Don’t wait till Halloween to make this spiced sweet crunchy popcorn.

Cappuccino Rice Crispy Treats

Toasted Marshmallow Chocolate Crispy Treats

Chocolate Toasted Marshmallow Treats on a white surface — Based on classic “rice krispie treats”, these are even better.

Muddy Buddies

Sweet ‘n Spice Kettle Corn

Lime Cheesecake Dip

Candied Pecans & Walnuts

Sweet ‘n Spicy Nuts

Chunky Rice Krispie Treats

closeup of Low FODMAP Chunky Rice Krispie Treat held in manicured hand — Just like a Chunky candy bar – flavors of peanuts, chocolate and raisins all combined in a rice crispy treat.

Arnold Palmer Ice Pops – lemonade and black iced tea, in a frozen treat.

Peaches and Cream Popsicles

Low FODMAP peaches & cream popsicles with raspberries, close up, lined up on white plate_ — Peaches can be enjoyed in small amounts – Get out your popsicle molds!

2-Ingredient Coconut Popsicles

Coconut Water Fresh Fruit Pops

Cold Brew Latte Pops

overhead image of low FODMAP cold brew oat latte popsicles laying on a round platter — Our Cold Brew Latte Pops are the ultimate afternoon pick-me-up.

Cantaloupe Lime Pops

Strawberry Yogurt Granola Popsicles

Chocolate Covered Banana Pops

Low FODMAP Cornmeal Berry Snack Cake

Hummingbird Snack Cake

Low FODMAP Yellow Snack Cake With Rainbow Sprinkles

Need a birthday cake or snack cake for the office or school? This is it!

Triple Ginger Pumpkin Cake

Strawberry Yogurt Cornmeal Skillet Snack Cake

strawberry yogurt skillet cake in pan on quartz counter — No cake pan? No worries. This recipe uses a skillet.

The Takeaway

There is no need to go without snacks, even during Elimination. There are dozens of low FODMAP snacks that you can buy, make, or simply put together in a matter of minutes. Be mindful of stacking when snacking (say that 3x fast). You want to try and space out your meals by about 3 hours, if you can, to help minimize FODMAP stacking.

Always carry a low FODMAP snack with you so that you don’t raid the nearest vending machine for something that might trigger IBS symptoms, and that you will regret eating later.