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Low FODMAP Snacks for Better Digestion

Written by Dr. Michael Ruscio, DC on May 22, 2025

Written by Dr. Michael Ruscio, DC on May 22, 2025 — Reviewed by Kellie Blake

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

FODMAPs are fermentable carbs that can trigger gas, bloating, and discomfort in people with sensitive digestion, especially those with IBS. The acronym stands for:

• Fermentable
• Oligosaccharides
• Disaccharides
• Monosaccharides
• And
• Polyols

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

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. 

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.

Simple No- and Low-Prep Pairings

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

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

Fruit + Nut/Seed Combos

• Banana (1 medium) + peanut butter (2 tbsp)
• Orange (1 medium) + macadamia nuts (15 nuts)
• Pineapple (1 cup) + pumpkin seeds (2 tbsp)
• Cantaloupe (¾ cup) + walnuts (15 halves)
• Blueberries (½ cup) + coconut yogurt (4 oz) + pecans (15 halves)

Veggie-Based Snacks

• Cucumber slices (⅓ medium) + pecans (15 halves)
• Olives (½ cup) + broccoli florets (¾ cup) + almonds (10 nuts)
• Baby carrots (½ cup) + sardines (1 can) + Brazil nuts (10 nuts)

Protein-Based Combos

• Turkey lunch meat (3 oz) + baby carrots (½ cup)
• Chicken lunch meat in a corn tortilla + green bell pepper strips (1 cup)
• Rice crackers + cheddar cheese (2 slices) + sliced deli meat
• Sardines (1 can) + baby carrots (½ cup) + Brazil nuts (10 nuts)

Prepackaged or Convenience Snacks

• Corn tortilla chips (15–20 chips) + Fody™ Mild Salsa
• Cinnamon Raisin Bagel (1 whole, The Grain Escape™) + almond butter (1 tbsp)
• Gluten-Free Pretzels (½ bag, Schar) + peanut butter (2 tbsp)
• Dark chocolate (1 oz) + peanuts (32 nuts)

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 typically higher FODMAP foods.

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, consider using your weekend or regular dinner-prep time to make large batches that can be portioned into individual containers for the week ahead. Some great low FODMAP make-ahead snacks include:

• Boiled eggs – Prep a batch to grab and go throughout the week.
• DIY Low FODMAP trail mix (¼ cup per serving)
  • Mix dark chocolate chips, pecans, pepitas, walnuts, peanuts, and macadamia nuts.
• Chicken Wrap
  • Corn tortilla + plain chicken lunch meat + spinach + avocado mayo
• Grain Bowls
  • Brown rice or quinoa + steamed zucchini or carrots, seasoned with olive oil, apple cider vinegar, and sea salt
• Air-Popped Popcorn
  • Flavor with ghee and sea salt.
• Smoothie (Single Serving)
  • 8 oz almond milk
  • ¼ cup lactose-free yogurt
  • 1 tbsp chia seeds
  • ½ cup blueberries
  • ½ banana
  • Low FODMAP protein powder (e.g., TumLove)
• Chia Pudding (Make Multiple Servings)
  • ½ cup almond milk
  • 2 tbsp chia seeds
  • Dash of vanilla
  • 2 tsp maple syrup
  • Top with low FODMAP fruit (e.g., blueberries, banana slices, raspberries, kiwi) and a sprinkle of cinnamon

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 per snack time 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 make-ahead low FODMAP snack options. 

Get our Low FODMAP Diet Guide to learn more.

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.