What's a good low FODMAP snack? Delicious & Easy Ideas

January 9, 2026 •

4 min read

Over 70% of people with Irritable Bowel Syndrome (IBS) find relief on the low FODMAP diet. Navigating snack time can be tricky, but knowing what's a good low FODMAP snack makes it easy to stay on track and manage symptoms.

Quick Summary

A low FODMAP snack can be simple and delicious, from homemade trail mix to specific fruits, nuts, and certified packaged products that won't trigger gut symptoms.

Key Points

Serving Sizes Matter: Always check portion sizes with the Monash University app, as a food's FODMAP content can vary with quantity.
DIY Snacks Offer Control: Homemade options like crackers or trail mix allow full control over compliant ingredients, avoiding hidden FODMAPs.
Look for Certified Products: When buying snacks, seek out the Monash University certified symbol for tested and approved low FODMAP options.
Choose Safe Fruits and Nuts: Opt for low FODMAP nuts like pecans and macadamias, and fruits like strawberries and oranges, while being mindful of portion sizes.
Use Infused Oils for Flavor: Use garlic or onion-infused oils to add savory flavor to snacks without the high FODMAP fructans.
Hydrate to Manage Cravings: Sometimes thirst is mistaken for hunger, so staying hydrated can be a simple way to manage snack cravings.

Understanding the Low FODMAP Approach

Following a low FODMAP diet is about managing fermentable carbohydrates that can trigger symptoms in sensitive individuals. Finding satisfying snacks that are both delicious and gut-friendly is crucial for success. This guide explores a range of homemade and store-bought options, helping you answer the question: what's a good low FODMAP snack?

The Importance of Serving Sizes

One of the most important aspects of low FODMAP snacking is understanding that a food's FODMAP content can change based on the serving size. A small portion of a certain food might be low FODMAP, while a larger portion could be high. For this reason, it is always recommended to consult a reliable resource, such as the Monash University FODMAP app, which offers specific serving sizes for thousands of foods. This practice ensures you enjoy your favorite snacks without exceeding your tolerance levels.

Homemade Low FODMAP Snack Ideas

Making your own snacks from scratch gives you complete control over ingredients, ensuring they are compliant and fresh. Here are some simple, tasty options:

Low FODMAP Crackers: Bake your own crunchy crackers using gluten-free flour blends, rice flour, or a mix of oat and rice flour. Flavor with herbs, salt, and garlic-infused oil, which provides flavor without the high FODMAP fructans found in fresh garlic. Serve with a dollop of lactose-free yogurt or a small amount of low FODMAP cheese.
Low FODMAP Trail Mix: Create a custom trail mix with low FODMAP nuts like pecans, macadamias, and walnuts. Add seeds such as pumpkin or sunflower seeds, and include small amounts of low FODMAP dried fruits like cranberries or raisins for sweetness.
Sweet and Spicy Edamame: Season thawed, well-dried edamame with maple syrup, chili powder, and salt. Roast in the oven for a satisfyingly crunchy and flavorful snack.
Fruit and Nut Combo: Pair safe fruits, such as a Pink Lady apple or a handful of strawberries, with a small portion of walnuts or pecans for a balanced snack with fiber and healthy fats.

Store-Bought Low FODMAP Snacks

While homemade is often the safest bet, there are a growing number of store-bought options that are certified low FODMAP. Always look for the official Monash University certified symbol on packaging.

Certified Crackers: Several brands offer certified gluten-free and low FODMAP crackers that are perfect for on-the-go snacking. Check product labels for the Monash certification.
Lactose-Free Yogurt: Pairing a plain lactose-free yogurt with some low FODMAP berries like raspberries or strawberries is a creamy, satisfying option.
Popcorn: Plain, air-popped popcorn is a naturally low FODMAP snack. Keep it simple or add a sprinkle of salt and nutritional yeast for a savory twist.
Dark Chocolate: Small portions of dark chocolate (usually 30g) are low FODMAP and can satisfy a sweet craving.

Low FODMAP Fruits and Vegetables for Snacking

Simple, fresh produce can be the easiest and healthiest low FODMAP snack. Always be mindful of serving sizes.

Fruits: Common low FODMAP fruits include bananas (firm), strawberries, oranges, and cantaloupe. Always check the serving size with the Monash app to ensure it remains low FODMAP.
Vegetables: Sliced cucumbers, carrots, and bell peppers make a great crunchy snack. You can pair them with a small serving of hummus made without garlic or onion, using garlic-infused oil instead.

Low vs. High FODMAP Snack Comparison

This table illustrates how to swap common high FODMAP snacks for low FODMAP alternatives.


High FODMAP Snack	Low FODMAP Alternative	Why it's a better choice
Standard Hummus (with garlic/onion)	Homemade Hummus (with garlic-infused oil)	Avoids high FODMAP fructans from garlic and onion.
Cashews and Pistachios	Walnuts, Macadamias, or Pecans	Replaces nuts high in GOS with gut-friendly varieties.
Apricots or Mango	Strawberries or Oranges	Swaps high-fructose fruit for low-fructose options.
Wheat-based Pretzels	Certified Gluten-Free Pretzels	Removes fructans and wheat, a common FODMAP source.
Cow's Milk Yogurt	Lactose-Free Yogurt	Eliminates lactose, a high FODMAP disaccharide.

Tips for Sustainable Low FODMAP Snacking

Plan Ahead: Meal prepping is just as important for snacks. Portioning out nuts or pre-chopping veggies can save time and prevent you from grabbing a non-compliant option when hunger strikes.
Hydration is Key: Sometimes, thirst is mistaken for hunger. Staying hydrated with water is important for overall digestive health and can help manage snack cravings.
Listen to Your Body: The low FODMAP diet is a process of elimination and reintroduction. Pay attention to how your body reacts to different foods and serving sizes during the challenge phase to determine your personal tolerances.

Conclusion

Finding a good low FODMAP snack is not about deprivation but about making smart, delicious choices. With a variety of homemade and store-bought options, you can enjoy satisfying snacks that support your gut health. By focusing on compliant ingredients and being mindful of serving sizes, you can ensure your snacking habits align with your dietary needs and contribute to your overall well-being. Whether you prefer a crunchy trail mix, a simple fruit and nut pairing, or certified packaged crackers, there is a low FODMAP snack for everyone.

For further resources on the low FODMAP diet and certified products, visit the Monash University FODMAP website.

Frequently Asked Questions

Lactose-free milk is an excellent option for low FODMAP snacks that require milk. Small servings of dairy milk may be tolerated, but lactose-free is generally the safest choice for those sensitive to lactose.

Yes, many nuts are low FODMAP, but serving sizes are crucial. Safe options include pecans, macadamias, peanuts, and walnuts within their recommended portion sizes. Avoid cashews and pistachios, which are high in FODMAPs.

No, not all gluten-free products are low FODMAP. Many gluten-free items still contain high FODMAP ingredients like chickpeas, lentil flour, or certain starches. Always check the ingredient list or look for certified low FODMAP labels.

You can use garlic-infused or onion-infused oil to add savory flavor without the fructans. These oils are typically safe because the FODMAPs are not oil-soluble. Herbs like rosemary and thyme are also great additions.

Yes, dark chocolate can be a low FODMAP snack in small quantities, typically around 30g. As with all foods, check your tolerance and adhere to small serving sizes.

A great low FODMAP cracker recipe uses gluten-free flours like rice and oat flour, along with olive oil, water, and herbs. Baking them until crisp and golden brown results in a satisfying, compliant snack.

Reliable resources like the Monash University FODMAP app provide comprehensive, researched lists of low FODMAP fruits with specific serving size information. Common examples include strawberries, oranges, and firm bananas.