Have you ever felt super bored and tired with eating the same snacks while following the low FODMAP diet? I know I have! I’ve been eating the same boring snacks which were mostly clementines, rice crackers, and grapes for years. But one day I felt so done with them, so I started researching and making a list of all the FODMAP friendly snacks. And let me tell you, there are plenty of snacks that are FODMAP and tummy-friendly! And they are not boring at all! I’ve constructed a list of low FODMAP snacks that you can buy in any local supermarket. So regardless of where are you in the world, you will most likely be able to have access to all (if not, at least 90%) of these. These are no recipes, so cooking is not required and they are perfect for the on-the-go.
Savory Low FODMAP Snacks that you can buy in any supermarket
• Plain tortilla chips, salted. I love them on their own, but in combination with this low FODMAP salsa is just the best combo and is perfect for movie nights. If you can’t find this salsa in your local supermarket you can order it on amazon or if you have some time you can make a homemade one.
• Plain potato chips. Avoid the ones with flavorings as they can contain FODMAPs.
• Salty popcorn. Same as the potato chips, avoid the ones with flavorings. If you are making them at home, you can season them with herbs, parmesan cheese, smoked paprika, and/or chili powder.
• Rice cakes, corn cakes (salted). On their own, they can be a bit tasteless and not very nutritious. However if you combine them with peanut butter or lactose-free cheese with some ham or chicken, you will get a very delicious and nutritious snack on the go.
• Gluten-free pretzels
• Peanuts
• Almonds. Almonds are low FODMAP in 12 grams or max. 10 nuts per serving.
• Walnuts. Walnuts are low FODMAP in 30 grams or max. 10 nut halves per serving.
• Brazil nuts. According to Monash University, brazil nuts are low FODMAP in 40 grams or max. 10 nuts per serving.
• Macadamia nuts. Macadamia nuts are low FODMAP in 40 grams or max. 20 nuts per serving.
• Hazelnuts. Hazelnuts are low FODMAP in 15 grams or max. 10 nuts per serving.
• Pecans. Pecans are low FODMAP in 20 grams or max. 10 nut halves per serving.
• Olives. On their own or in combination with lactose-free cheese and/or rice cakes.
• Corn flakes. On their own or combined with lactose free yogurt.
• Schär crisp bread -available in the supermarkets across most European Countries. If you can’t find it from this brand, you might be able to find something similar from another brand. The ingredients are rice and maize flour.
• Schär Gluten-Free Breadsticks – -available in the supermarkets across most European Countries.
• Pumpkin Seeds. They are good for you and so delicious, especially roasted with sea salt.
• Sunflower seeds. Similar to the pumpkin seeds I love roasting them with sea salt.
Sweet Low FODMAP Snacks that you can buy in any supermarket
• Dark Chocolate – According to Monash University dark chocolate is low FODMAP in 30g per serving
• Milk Chocolate – The low FODMAP amount is 20g per serving
• White Chocolate – This chocolate is low FODMAP in 20g per serving
• Sweet flavored popcorn – just make sure there are no high FODMAP ingredients
• Schär Gluten-Free Digestive Biscuits – available in the supermarkets across the UK and most European countries
• Schär Gluten-Free Choco Chip Cookies – available in the supermarkets across most European Countries
• FODY Vegan Nut Bars– these bars are sold in some supermarkets in Canada and the US. But they can be easily ordered on amazon. They last long so they are perfect for stocking up on ready-made low FODMAP bars
• Rice cakes with a dark chocolate topping or normal rice cakes with some FODMAP friendly jam. I like using my super simple low FODMAP homemade strawberry spread.
Low FODMAP Toppings and Dips
• Cheese. I love snacking on cheese, the combination with rice crackers is just the best! The good news is that there are a lot of cheeses that are low FODMAP. My favorite for snacking are Swiss Cheese, Monterey Jack Cheese, Feta Cheese, Cheddar Cheese, Havarti Cheese, and Brie.
• Hard-boiled eggs. With some dijon mustard is just so delicious!
• Peanut Butter
• Almond butter. According to Monash University, Almond butter is low FODMAP in 20g or 1 tablespoon per serving.
• Lactose-Free Cream Cheese.
• Slices of meat. My favorites are ham, chicken ham or prosciutto.
• Canned Tuna.
• Sardines
• Smoked salmon
• Smoked chicken
• Mashed avocado with olive oil and lemon. Avocado is low FODMAP in 30 grams or (1/8 avocado) per serving.
• Salad dressings. They go great with veggies. Make sure the salad dressings don’t contain any FODMAPs. My favorite salad dressings are these by FODYFOODS. And they are all low FODMAP.
Fruits and Veggies
• Unripe (green) banana
• Dried Banana chips – Dried banana is low FODMAP in 30g (or 15 chips) per serving. However, always read the ingredients to make sure there are no additional ingredients that might be high in FODMAPs
• Grapes
• Clementine or Mandarins
• Strawberries
• Raspberries – According to Monash University raspberries are low FODMAP in 60g (or about 30 berries) per serving
• Blueberries – They are low FODMAP in 40g per serving
• Bell pepper
• Cucumber
• Carrots / Baby Carrots. I like having them with lactose-free cream cheese or some of the fodmap friendly salad dressings mentioned above
• Cherry Tomatoes. They go so well with a little bit of sea salt or feta cheese.
• Fries. I like having fries with mayonnaise or feta cheese
• Sweet potato fries.
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