Top 10 low FODMAP snacks

Are you a constant snacker? Or have you been left hungry while you’re out and about? Well, you’re in luck because today we give you our top 10 low FODMAP snacks for any occasion. These are perfect for work, school, or when you are hungry on the go. The best part is, that most of these are available at almost any supermarket or service station.

1. Veggie sticks with dip

Veggie sticks and dip are simple yet delicious snacks that you can take with you on the go or eat in the comfort of your own home. This is a versatile low FODMAP snack that can be varied day-to-day by using different vegetables for your sticks (e.g. cucumber, carrot or capsicum) and changing up your dips too. Be sure to read the ingredients of any store-bought dips to make sure they are low FODMAP. A good go-to is an olive dip as these are mostly just olives and mayonnaise.

2. Fodbods protein bars

These are pre-packed low FODMAP protein bars that are easy to grab and go. We recommend keeping one of these in your bag for a quick and easy snack! These low FODMAP snacks not only taste great, but they are also good for you and made right here in Australia. Shop them here!

3. Yoghurt with berries

Yoghurt with berries is a simple, yet delicious low FODMAP snack that can be prepared ahead of time. Simply grab your favourite low FODMAP yoghurt, add some berries on top and voila, your afternoon tea is ready to go.

Just be sure to use a low FODMAP portion of blueberries or raspberries. The individual yoghurt tubs are a great option for this as it’s all ready to go. Keep in mind, if you cannot tolerate regular dairy yoghurt, you should opt for a lactose-free yoghurt or a calcium-fortified dairy alternative.

4. Muesli Bars  

Muesli bars are one of the most versatile, underrated low FODMAP snacks available. You can make your own and vary the ingredients between batches, or you could try certified low FODMAP bars. There is a range of options to choose from and the great thing is they are stocked at most supermarkets. Whether you’re hungry while you’re out and about or having morning tea at work, there’s a muesli bar for any occasion.

5. Cheese and crackers

It doesn’t get much better than good old cheese and crackers. These are perfect when entertaining guests, or getting home after a long day at work. The good news is, that there are a variety of low FODMAP biscuit options including rice crackers. You can also check out our blog the truth about cheese and lactose to help you choose which cheeses to include. Not only will this taste delicious, but this snack will also help you meet your recommended calcium intake, keeping your bones strong!

6. Low FODMAP nut mix

Nuts can be great on-the-go low FODMAP snacks and can be purchased while you are out and about. You can check out our blog on low FODMAP nuts and make up your own mix, or use it to help you purchase a pre-made nut mix. Nuts are great because they are full of healthy fats which keep you full and they also contain a variety of important nutrients. You can make up your own nut mix and store it in an airtight container. Then simply pop a smaller portion in your bag to take with you.

7. Home-made slices or muffins

Like muesli bars, a homemade slice or muffin is the perfect on-the-go snack. They can be made in a big batch on the weekend and packaged up to take to work or school with you each day. You can even make a batch before your next road trip and your car snacks are sorted. 

8. Popcorn

Who doesn’t love the smell of popcorn when you walk into the movie theatre? You can either make your own the good old-fashioned way in a pot on the stove, or you can buy a pre-popped packet.

A great healthy option is lightly salted popcorn to which you can add your own flavour. Why not try mixing through some low FODMAP nuts.

9. Fruit

Something as simple as low FODMAP fruit can be a refreshing and tasty snack. It is easy to grab and go if you are on the run. Or if you have some time up your sleeve you can even make a low FODMAP fruit salad to take to work or school with you.

Fruit is high in fibre and contains many vitamins and minerals, so it is a great, nutritious snack option. You can check out the Monash FODMAP diet app to help choose some low FODMAP fruit.

10. Rice and corn cakes with assorted toppings

Rice and corn cakes are a great snack because the sky is the limit when it comes to toppings. These can be altered depending on what you feel like, or what’s left in the fridge.

Some of our favourite toppings include peanut butter with strawberries and chia seeds, cream cheese (<2 tbsp) with smoked salmon or canned tuna with fresh tomato. The world is your oyster when it comes to rice cakes. Get creative and try out some new combinations, you might even surprise yourself!

Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.

If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.

Reviewed by the healthylife Advisory Board March 2022