Here you will find a list of low FODMAP snacks to buy in the supermarket. These snacks don’t require any preparation and are perfect to have in your handbag and to enjoy when you are on the go.
If you are looking for low FODMAP snacks to make at home then you can check out this low FODMAP Hummus, Chocolate Pretzel Bars, No-Bake Peanut Butter and Jelly Thumbprint Cookies & Low FODMAP Banana Bread.
But if you want some easy low-FODMAP snacks that you can get from any supermarket, then the list below will help you with that.
Jump to:
🍿 Savory Low FODMAP Snacks to buy in a 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.
- 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.
- Schar 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 about 10 nut halves per serving.
- Brazil nuts. According to Monash Low FODMAP App, brazil nuts are low FODMAP in 30 grams or about 10 nuts per serving.
- Macadamia nuts. Macadamia nuts are low FODMAP in 30 grams or a maximum of 20 nuts per serving.
- Hazelnuts. Hazelnuts are low FODMAP in 24 grams or about 24 nuts per serving.
- Pecans. Pecans are low FODMAP in 30 grams or about 15 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 is available in 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 are available in 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.
- Bio Grissini Sesam by Schnitzer
- Original Whole Grain Chips by SunChips
- Curvies Chips (BBQ ana Paprika) by Schar The Curvies Chips by Schar are similar to Pringles but completely gluten-free and FODMAP friendly!
- Crackers by Roza’s Gourmet. Roza’s low FODMAP crackers come in the following flavors: Charcoal & Chilli, Chili & Sea Salt, Spinach & Sesame, Beetroot, Chia & Linseed.
- Entertainment Crackers by Schar. These salty crackers are one of my go-to snacks!
- Crispbread Salada (Sourdough, Original and Whoelmeal) by Arnott’s Biscuits Limited.
- Jerky (Original, Peppered, and Mild Teriyaki Beef) by Good Fod Foods. If Jerky is your kind of snack then Good Fod Foods has you covered.
🍫 Sweet Low FODMAP Snacks that you can buy in any supermarket
- Dark Chocolate. According to Monash FODMAP App 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. Make sure there are no high FODMAP ingredients
- Schär Gluten-Free Digestive Biscuits. They are available in supermarkets across the UK and most European countries
- Schär Gluten-Free Choco Chip Cookies. They are available in 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 FODMAP-friendly jam. I like using my super simple low FODMAP homemade strawberry spread.
- GoMacro MacroBar Organic Vegan Protein Bars. These GoMacro Protein Bars are approved FODMAP-friendly products.
- Belliwelli Soft Baked Probiotic Snack Bar. These Belliwelli Snack Bars are another delicious low-FODMAP snack option.
- Protein Bars by Fodbods. Foodbods offers low-FODMAP protein bars with delicious flavors.
- Gluten-Free Dark Chocolate Muffin by Schoko. If you feel like you want to have a muffin on the go, these dark chocolate muffins by Schoko are both gluten-free and low-FODMAP.
- Dark Choc Espresso Nut Bar, Dark Chocolate Coconut, and Macadamia Roasted Nut Bar by Carman’s Fine Foods. If Nut Bars are your kind of snack then these two flavors by Carman’s Fine Foods are a great choice!
- Super Berry Muesli Bars(Cranberry, Blueberry & Goji) by Carman’s Fine Foods. Another great low-FODMAP snack by Carman’s Fine Foods is their muesli bars.
- Choculeche by Leda nutrition.This biscuit sandwich will satisfy every chocolate craving!
- Gingernut Cookies by Leda Nutrition
- Ladyfingers by Schar
- Mini Rice Cakes (Dark Chocolate) by Leda Nutrition. These are like regular rice cakes only here they come in a mini version and with a chocolate topping which makes them perfect if you want a simple low FODMAP snack on the go. They also come in Mylk Chocolate version.
🧀 Low FODMAP Toppings
- 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 favorites 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 Low FODMAP App, 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
🫕 Low FODMAP Dips to buy in a supermarket
- Salsa by Fody. Salsa is one of the ultimate dips. Thanks to Fody there are a few low FODMAP options. Medium, Mild, and Salsa Verde
- SNS Mild/Medium Salsa by Smoke N Sanity. Another option for low FODMAP salsa is by Smoke N Sanity
- Ketchup, BBQ, Enchilada, Sesame Ginger & Teriyaki Sauce by Fody
- Ketchup Sauce by Smoke N Sanity
- Pesto Sauce by Roza’s Gourmet. Pesto is not naturally low FODMAP, but thanks to Roza’s Gourmet you can now include Pesto as a sauce or even a dip!
🫐 Fruits and Veggies
Here are a few low-FODMAP fruit & veggie options. If you want to learn more about low FODMAP fruits you can check out this guide or download the Monash FODMAP App.
- 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
- Mandarins. 1 medium per serving.
- Strawberries. According to Monash FODMAP App raspberries are low FODMAP in 65g (or 5 medium strawberries) per serving.
- Raspberries. According to Monash FODMAP App raspberries are low FODMAP in 58g (or ⅓ of a cup) per serving.
- Blueberries. They are low FODMAP in 125g per serving
- Green Bell pepper. The low FODMAP portion is ½ cup per serving.
- Cucumber. The low FODMAP portion is ½ cup per serving.
- Carrots / Baby Carrots. I like having them with lactose-free cream cheese or some of the fodmap friendly salad dressings mentioned above
- Cherry Tomatoes. The low FODMAP portion is about 3 medium-sized cherry tomatoes per serving. They go so well with some sea salt or feta cheese.
- Fries. I like having fries with mayonnaise or feta cheese
- Sweet potato fries.
🔍 Sources
The Monash FODMAP Diet App contains all the information about the low FODMAP products and servings. I highly recommend downloading the app as it is a great resource for the low FODMAP diet. They also constantly test and update the information about different ingredients and products.
Do you have any favorite low-FODMAP snacks that I didn't mention above? Let me know in the comments below!
Leave a Comment