Crunchy Cravings: Are There Any Low FODMAP Chips?

January 5, 2026 •

4 min read

For those on a low FODMAP diet, finding compliant snacks can be tricky, but recent data from Monash University shows many common foods are safe. Fortunately, the answer is yes—there are plenty of low FODMAP chips available to satisfy your crunchy cravings, provided you learn how to read labels correctly.

Quick Summary

Several types of chips, including plain potato and corn varieties, are suitable for a low FODMAP diet. Successful snacking depends on carefully checking ingredient lists for high-FODMAP additives like onion or garlic powder, and recognizing certified brands.

Key Points

Plain Chips are Safest: Simple potato, corn, or rice chips with minimal ingredients are your best bet on a low FODMAP diet.
Avoid Hidden FODMAPs: Steer clear of onion and garlic powder, high-fructose corn syrup, and dairy-based flavorings.
Look for Certified Products: Brands with a Monash or FODMAP Friendly certification stamp have been tested and approved.
Read Labels Carefully: Always check the ingredient list for vague terms like 'natural flavors' or any other potentially high FODMAP additives.
Consider Homemade Options: For total control, making your own baked or fried chips from low FODMAP vegetables is a great alternative.
Pair with Safe Dips: Enjoy low FODMAP chips with approved dips like homemade guacamole or certified low FODMAP salsas.

Understanding Low FODMAP Chip Selection

When following a low FODMAP diet, the primary concern with chips is not the main ingredient (like potatoes or corn) but the added seasonings and flavorings. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can trigger digestive symptoms in sensitive individuals. Simple, unflavored chips are often safe because the base starches are low in FODMAPs, and pure oils used for cooking contain no carbohydrates. The challenge arises with complex flavor profiles, which frequently use onion and garlic powder, high-fructose corn syrup, or dairy-based powders—all of which are high in FODMAPs.

The Importance of Monash and FODMAP Friendly Certification

To take the guesswork out of label reading, many brands now offer products with official low FODMAP certification from organizations like Monash University and FODMAP Friendly. These products are rigorously tested and display a certification stamp, assuring consumers they are safe within specified serving sizes. Utilizing the companion apps from these organizations is also an excellent tool for identifying compatible products while grocery shopping.

Low FODMAP Friendly Chip Varieties

Finding safe, crunchy snacks is a straightforward process once you know what to look for. Focusing on simple, classic flavors and certified brands is the most reliable strategy. Here are some of the most accessible and popular choices:

Plain Potato Chips: The simplest version of a classic is usually the safest bet. Look for classic or original varieties where the ingredient list is just potatoes, oil, and salt. Brands like Lay's Classic, Ruffles Original, Pringles Original, and Utz Original are generally safe.
Plain Corn/Tortilla Chips: Traditional corn tortilla chips are typically low FODMAP, as corn flour is safe in moderate portions. Always choose the simple, sea salt versions. Brands such as Fritos Original, Tostitos Cantina Thin & Crispy, and Trader Joe's White Corn Tortilla Chips are often suitable.
Rice Chips: Chips made from rice flour can be a good gluten-free, low FODMAP alternative. Lundberg Farms Sea Salt Rice Chips and other simple varieties are great options.
Plantain Chips: Many plain plantain chips are suitable for the diet. Check the label to ensure no high-FODMAP flavorings have been added. Brands like Trader Joe's Plantain Chips are generally considered safe.
Certified Brands: A growing number of brands are creating specifically certified low FODMAP products. Fody Foods offers several chip varieties, including BBQ and Pink Himalayan Salt, that are explicitly designed to be gut-friendly. The Good Crisp Company also has certified low FODMAP stacked chips.

A Quick Guide to Reading Chip Labels

To ensure a product is low FODMAP, always review the ingredient list. Avoid any product containing:

Onion or Garlic Powder: These are common flavorings and very high in fructans.
“Natural Flavors”: This can be a hidden source of high FODMAP ingredients, including onion or garlic.
Inulin or Chicory Root Fiber: Often added for prebiotic benefits, these are high in fructans.
Wheat or Barley Flour: Check corn and rice chips to ensure no wheat-based thickeners are included.
Dairy-Based Powders: Cream, buttermilk, and cheese powders found in some flavored chips contain lactose.
Certain Sweeteners: Honey, high-fructose corn syrup, and molasses are high in fructose.

Comparison of Chip Types on a Low FODMAP Diet


Feature	Low FODMAP Friendly Chips	High FODMAP Chips	Safe Dip Pairings
Flavor Profile	Plain, salted, or certified flavors (e.g., Fody BBQ).	Seasoned with onion/garlic powder, dairy, or molasses.	Low FODMAP salsa (Fody), homemade guacamole.
Key Ingredients	Potatoes, corn flour, rice flour, oil, salt.	Wheat flour, legumes, high-fructose corn syrup.	Lactose-free sour cream, green onion tops.
Label Reading	Simple, short ingredient lists are best. Look for certification logos.	Complex ingredient lists, hidden 'natural flavors'.	Plain cheese (cheddar), lactose-free cream cheese.
Serving Size	Can be enjoyed moderately. Pay attention to Monash app limits for some varieties.	Avoid entirely during elimination phase.	Watch serving sizes for ingredients like avocado.

Enjoying Homemade Low FODMAP Chips

For ultimate control over ingredients, making your own chips is a simple and rewarding option. Oven-roasted root veggie chips, homemade baked tortilla chips, or simple fried potato chips allow you to use only low FODMAP ingredients and seasonings. A light dusting of sea salt, black pepper, or paprika is often enough to create a delicious and gut-friendly snack. A simple recipe involves thinly slicing potatoes, lightly coating with a low FODMAP oil like olive oil or canola oil, and baking until crispy. You can find many recipes online, including certified ones from sites like Monash University.

Conclusion: Navigating the Low FODMAP Chip Aisle

Navigating the chip aisle on a low FODMAP diet doesn't have to be a daunting task. By understanding which base ingredients are safe and what high FODMAP flavorings to avoid, you can confidently select a suitable snack. Sticking to plain, salted versions of potato, corn, and rice chips is the safest general rule. Relying on products certified by Monash University or FODMAP Friendly provides additional peace of mind. With careful label reading and a little awareness, you can still enjoy a satisfying, crunchy snack without compromising your digestive health.

Frequently Asked Questions

Plain potato, corn, rice, and certain grain-free chips are generally low FODMAP. The key is to check for simple ingredients and avoid high FODMAP seasonings like onion and garlic powder.

Yes, most classic, plain salted potato chips are low FODMAP. The primary ingredients are potatoes, oil, and salt, which are all suitable. Brands like Lay's Classic and Ruffles Original are common safe choices.

Yes, many plain corn tortilla chips are low FODMAP. Look for simple ingredients like corn, oil, and salt. Avoid flavored varieties that contain high FODMAP ingredients like garlic or onion powder.

Many traditional BBQ chips are not safe due to onion and garlic powder. However, certified low FODMAP brands like Fody Foods offer explicitly tested and safe BBQ chips.

Some sweet potato chips can be low FODMAP, but you must check the serving size as tested by Monash University. Always review the label for added high FODMAP seasonings.

Look for a short and simple ingredient list. Specifically, check for hidden high FODMAPs like onion powder, garlic powder, 'natural flavors', high-fructose corn syrup, and dairy derivatives.

The term 'natural flavors' can sometimes conceal high FODMAP ingredients like onion or garlic powder. If you are still in the elimination phase of the diet, it's best to avoid products with this vague term.

Pure oils, including canola, olive, and vegetable oils, are naturally free of FODMAPs because FODMAPs are carbohydrates. They are safe to use for frying homemade chips.