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Low FODMAP Snacks to Keep You Satisfied Between Meals

Written by Dr. Michael Ruscio, DC on October 28, 2024

Written by Dr. Michael Ruscio, DC on October 28, 2024 — Reviewed by Aimee Gallo

• Low FODMAP Snacks|
• Simple Pairings|
• Prepackaged|
• Make-Ahead|

A low FODMAP diet is proven to reduce symptoms—like bloating, abdominal pain, and diarrhea—from irritable bowel syndrome (IBS) and other gut-related disorders 1 2. But when following such a nuanced therapeutic meal plan, it’s normal to feel overwhelmed and confused about what you can eat, especially at snack time.

In this article, we’ll share some of our favorite simple pairings, and prepackaged and make-ahead low FODMAP snacks to make your healing journey more enjoyable.

Quick, Easy Low FODMAP Snack Ideas

Following the steps of a low FODMAP diet for gut health doesn’t mean you can’t have yummy, filling snacks. In fact, there are many possibilities based on your preferences and goals.

When it comes to low FODMAP snacks, the simplest options often win out. Relying on easy choices like fruits, veggies, nuts, low FODMAP snack bars, or commercially prepared products can be a great place to start.

Some foods with FODMAPs are portion-dependent. This means smaller quantities are low FODMAP friendly, whereas larger quantities may have moderate or high FODMAP content. Throughout this article, we’ve included the appropriate serving sizes to maintain low FODMAP status, based on the Monash University low FODMAP diet app.

Here are some delicious no- or low-prep, prepackaged, and make-ahead options you may want to try!

Simple No- and Low-Prep Pairings

Keeping simple, nutritious snacks on hand can help you maintain focus and energy throughout hectic days. 

If you’re following a low FODMAP diet, you may think you need special or expensive products, but that’s not the case. There are plenty of simple snack options, many of which you may already have in the pantry or refrigerator. 

Here are some of our favorite no-prep or low-prep low FODMAP pairings:

• Banana (1 medium) with peanut butter (2 tablespoons)
• Orange (1 medium) with macadamia nuts (about 15 nuts)
• Pineapple (1 cup) with pumpkin seeds (2 tablespoons)
• Blueberries (½ cup) with unsweetened, plain coconut (or other lactose-free) yogurt (4 ounces), and pecans (about 15 halves)
• Cantaloupe (¾ cup) with walnuts (about 15 halves)
• Cucumber slices (⅓ of a medium) with pecans (about 15 halves)
• Olives (½ cup) with broccoli florets (about ¾ cup) and almonds (about 10 nuts)
• Dark chocolate (1 ounce) with peanuts (about 32 nuts)
• Sardines (1 tin) with baby carrots (½ cup) and Brazil nuts (about 10 nuts)
• Plain turkey lunch meat (3 ounces) with baby carrots (½ cup)
• Plain chicken lunch meat wrapped in a corn tortilla with a side of green bell pepper strips (1 cup)
• Corn tortilla chips (about 15–20 chips) with Fody™ Mild Salsa 
• Rice crackers with sliced cheddar cheese (2 slices) and sliced deli meat (like turkey or ham)
• Cinnamon Raisin Bagel (1 whole) by The Grain Escape™ with almond butter (1 tablespoon)
• Gluten-Free Pretzels by Schar (½ bag or 2 ounces) with peanut butter (2 tablespoons)

Prepackaged Options

Many prepackaged low FODMAP snacks are available in regular grocery stores or health food stores. Some ordinary products are already low FODMAP foods, while certain companies make low FODMAP versions of foods like salsa, salad dressings, crackers, snack bars, jerky, and tomato sauce.

When using prepackaged products, be sure to check for high FODMAP ingredients: Wheat, dairy, onions, garlic, high-fructose corn syrup, and beans are common in many prepackaged foods like salsa, protein bars, granola bars, hummus, condiments, and crackers. 

Some examples of prepackaged low FODMAP snacks include:

• Strawberry Banana Chips or Toasted Coconut Chips by Bare®
• Strawberry Shortcake Bar by BelliWelli
• Peanut Butter Chocolate Quinoa Snack Bar by Fody
• Blueberry Almond Snack Bar by Fody
• Dark Chocolate Nuts & Sea Salt Snack Bar by Fody
• Multigrain Table Crackers by Schar
• Original Beef Jerky by Good Fod Foods
• Original Whole Grain Snack Chips by SunChips®

Note: We aren’t affiliated with any of these companies and recommend them based only on positive reviews and their low FODMAP status.

Make-Ahead Options

Planning is key when following a low FODMAP diet. So, when you’re deciding on your meals and creating a grocery list for the week, be sure to include the snack ingredients or prepackaged low FODMAP snacks you need.

For snacks that need to be prepared in advance, it might be easier to take some time on the weekend or during your regular dinner-prep time to make them. 

Many low FODMAP snacks can be prepared in large batches and portioned into individual containers for use during a busy week. 

Some great low FODMAP make-ahead snacks include:

• Boiled eggs
• Trail mix (¼ cup) made with dark chocolate chips, pecans, pepitas (shelled pumpkin seeds), walnuts, peanuts, and macadamia nuts
• Corn tortilla wrap with plain chicken lunch meat, spinach, and avocado mayonnaise
• Brown rice or quinoa with steamed veggies like zucchini or carrots, seasoned with olive oil, apple cider vinegar, and sea salt
• Air-popped popcorn flavored with ghee and sea salt
• Smoothie with almond milk (8 ounces), lactose-free yogurt (¼ cup), chia seeds (1 tablespoon), blueberries (½ cup), banana (½), and a low FODMAP protein powder (TumLove is one option)
• Chia pudding made with almond milk (½ cup), chia seeds (2 tablespoons), vanilla (a dash), and maple syrup (2 teaspoons), topped with a low FODMAP fruit, like blueberries, banana slices, raspberries, or kiwi, and a sprinkle of cinnamon. Double or triple this recipe to make multiple servings to store in the refrigerator.

In addition, here are some make-ahead recipes you can use to keep good options on hand.

Low FODMAP Chicken, Egg, or Tuna Salad

Ingredients:

• Choose ONE: 2 cooked chicken breasts, 8 whole hard-boiled eggs, OR 2 cans tuna
• 3 ribs celery, chopped
• 3 tablespoons shelled pumpkin seeds
• 3 tablespoons sunflower seeds
• 2 tablespoons avocado mayonnaise
• 3–4 tablespoons (to taste) Dijon or stone ground mustard 
• 1 cup fresh chopped parsley
• 1 cup fresh blueberries (leave out of egg salad if desired)
• Sea salt and pepper to taste

Directions:

1. Shred the chicken using two forks or cube it (OR mash the eggs OR drain the tuna) in a large mixing bowl.
2. Add remaining ingredients and mix until thoroughly incorporated.
3. Portion out and enjoy on its own, with carrot sticks, on a low FODMAP bread or cracker, or over a bed of greens (1.5 cups).
4. Refrigerate the leftovers.

Low FODMAP Hummus

Ingredients:

• 1 can (15.5 ounce) chickpeas, drained and rinsed
• 1 tablespoon tahini
• 2 ½ tablespoons garlic-infused olive oil
• 2 tablespoons lemon juice
• 1 teaspoon cumin
• Salt and pepper to taste

Directions:

1. Place all ingredients in a food processor and blend until smooth.
2. Serve 2 tablespoons of hummus with cucumber slices, bell pepper strips, or baby carrots.
3. Refrigerate the leftovers.

Chocolate Energy Bites

Ingredients:

• 1 cup shredded coconut flakes
• 1 cup puffed rice
• 4 tablespoons peanut butter
• ¼ cup maple syrup
• 1 tablespoon chia seeds
• 1 tablespoon shelled pumpkin seeds
• ⅛ teaspoon salt
• ¼ cup dark chocolate chips

Directions:

1. Add the coconut flakes and puffed rice to a food processor and pulse until coarsely ground.
2. Add the remaining ingredients to the food processor and pulse, stopping to scrape down the sides of the processor when needed. The mixture should be sticky.
3. Scoop a tablespoon-sized amount into your hand and roll to create each energy bite.
4. Place the bites in an airtight container and refrigerate for at least 4 hours.
5. Enjoy up to 2 energy bites to maintain low FODMAP status.

Enjoy Low FODMAP Snacks

Following a low FODMAP diet can seem daunting, but there’s no reason to feel overly restricted, especially when it comes to snacks. Although you’ll need to avoid some foods for a short period of time, there are plenty of delicious alternatives—many of which you probably already have in the pantry. 

At first, it can help to start with simple pairings and prepackaged options. Then, as you get more comfortable with a low FODMAP diet, consider checking out some of the make-ahead low FODMAP snack options. 

If you’d like more information on healing your gut woes for good, check out my book Healthy Gut, Healthy You. If you’d like more tailored support, contact us at the Ruscio Institute for Functional Health.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.