Top 13 Low FODMAP Snacks

If you’re eating low FODMAP, you may be wondering if that means you’re out of luck when it comes to convenient ready-to-eat snacks.

Although they might be hard to track down, there are plenty of snack options out there for the 10-15% of Americans who experience irritable bowel syndrome (IBS) (1).

IBS is a chronic disorder characterized by abdominal pain and changes in bowel habits. It affects between 25 million to 45 million people in the US (1, 2).

Those with IBS are typically recommended to reduce their intake of a certain group of foods known as FODMAPs – an acronym that stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols. These complex-sounding names are simply a way to describe the length of their carbohydrate chains (3).

For most people, FODMAPs are beneficial for health and support a healthy gut. However, those with IBS are unable to tolerate certain compounds in FODMAP foods and tend to experience digestive discomfort and gas when trying to digest these carbohydrates. A diet that is low in FODMAP foods has been shown to help alleviate these unpleasant symptoms (4).

With the overwhelmingly long list of foods that are off the table for those who need to avoid FODMAPs in their diet, the hunt for easy snacks can quickly become a big headache.

That’s why we’ve put together this list of the top 13 low FODMAP snacks, along with a quick-start guide to shopping for low FODMAP options.

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How to choose healthy low FODMAP snacks

Because following a low FODMAP diet comes with a pretty extensive list of foods to avoid, it’s common that individuals with IBS are at higher risk for specific nutritional deficiencies (5).

Stocking up on snack foods that are nutrient-dense is a perfect opportunity to fill in those gaps in your diet.

When shopping for low FODMAP snacks, here are some things to look for:

• Fiber. Many physicians recommend that individuals with IBS gradually increase their fiber intake, which has been shown to alleviate symptoms in the long run (although some may experience a transitional period of digestive discomfort when reintroducing fiber). Incorporating high-fiber snacks can help ensure you’re consuming enough fiber throughout the day (6). Be sure to consult your physician or dietitian for guidance on safely incorporating fiber into your low FODMAP diet.

• Calcium. Since the lactose found in dairy is high FODMAP, dairy products are typically avoided on a low FODMAP diet, and calcium intake tends to decrease along with it. Look for options fortified with calcium, like almond or rice milk, as well as dark leafy greens, seeds, and tofu (5).

• Other essential vitamins and minerals. Snacks with 20% of the daily value of a nutrient or more are considered an excellent source. Prioritize options that are high in fiber, calcium, protein, iron, zinc, folate, and B vitamins (5).

1. Organic Unsweetened Dried Papaya Good & Gather

This organic dried papaya is a highly nutritious low fodmap snack. It’s an excellent source of potassium providing 15% of the DV. It doesn’t contain any added sugar or sulfites.

2. Unsalted Dry Roasted Peanuts Good & Gather

Good and Gother’s unsalted peanuts are highly nutritious low fodmap snacks. It’s packed with protein and fiber.

3. SkinnyPop Popcorn Skinny Pop

This popcorn is a perfect low fodmap snack to company your movie nights. It provides 10% DV of fiber without an excessive amount of sodium.

4. Alter Eco Sea Salt Deep Dark Organic Chocolate

This vegan dark chocolate is made with organic cacao beans and cocoa butter. It’s an excellent iron source providing 35% of the daily value.

5. Planters Peanuts Cocktail

Planters’ peanut cocktail is an excellent low fodmap snack packed with protein and fiber.

6. Boom Chicka Pop

If you crave something sweet, this Boom Chicka Pop kettle corn is a perfect low fodmap option. It’s sweetened with cane sugar instead of high fructose corn syrup.

7. Aurora Natural Premium Whole Macadamia Nuts

Aurora macadamias are highly nutritious low fodmap snacks with little to no processing.

8. Wise Simple Kitchen Sliced Bananas Real Fruit Snacks

These freeze-dried bananas are a low fodmap fruit option when you are on the go.

9. Foods Alive Original Flax Crackers

These flaxseed crackers are packed with fiber, protein, and potassium. It’s not only has a low fodmap value but also comes with added benefits of omega 3s.

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10. Fisher Chopped Pecans No Preservatives

These pecans are an excellent low fodmap nut option to add to your oatmeal, salads, and cookies. It doesn’t contain any preservatives or additives.

11. Kashi Chocolate Peanut Butter Chewy Granola Bars

This chewy granola bar combines the saltiness of peanut butter with sweet chocolate pieces. It provides 13g whole grains and 3g fiber per serving.

12. Green & Blacks Dark Chocolate

This 70% dark chocolate bar is an excellent low fodmap snack. It’s made only with organic ingredients.

13. Blue Diamond Nutthinsartisan Nutthins Flax Seeds Cracker Snacks

These crunchy crackers are packed with almonds, brown rice, and flax seeds. These low fodmap crackers come with added benefits of 400mg of omega 3s per serving.

Key takeaways for choosing low-FODMAP snacks

For the 15% of American adults experiencing IBS, the search for new snack options that fit the bill for FODMAP content may feel overwhelming. We hope we’ve made that process easier with this guide to the best low FODMAP snack options and exactly what to look for when shopping.

The dietary limitations when following a low FODMAP eating pattern makes it more challenging to meet all of your nutritional needs.

To supplement your diet with nutrients you may be missing, look for options that contain more than 20% of the daily value per serving to ensure you’re getting an excellent source of fiber, calcium, protein, and other essential nutrients.

There are 1,000s of food products that won’t be right for you

Let GreenChoice find the ones that are

Tell us your dietary needs & values and we’ll show you foods that match!

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GreenChoice, PBC has evaluated and rated more than 340,000 food & beverage products across hundreds of attributes related to diet, health, and sustainability. Easily find the best products for you, the planet, & your budget. Download the free GreenChoice app for Apple iO or Android!

Sydney W

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Merve

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