18 Delicious Low FODMAP Snacks

Boost your digestion (or reduce IBS symptoms!) with these 18 delicious and healthy low-FODMAP snacks that are also gluten free, dairy free, and many are plant-based/vegan too!

Peanut Butter Brownie Bites - 18 Delicious Low Fodmap Snacksphoto by Fun Without Fodmaps

Let’s Talk Low FODMAP Snacks

 

This is surprisingly the first time I’ve shared about “FODMAPS” on the blog. While I have talked about digestive health in the past (and I have a healthy digestion guide in the shop!), low fodmaps are something I’ve only talked about on social media. It’s time for that to change!

What Does “Low FODMAP” Mean?

 

To best utilize this list of 18 delicious and healthy low FODMAP snacks, you need to know what FODMAPS are.

FODMAP is actually an acronym for foods that contain specific short-chain carbohydrates that can cause digestive issues like gas and bloating (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). Invidivuals with IBS typically find it hard to digest foods that contain FODMAPS and following a “low FODMAP” diet can help alleviate IBS-related symptoms.  

This Beginners Guide to a Low-FODMAP Diet from Healthline can help explain in greater detail. Ultimately if you struggle with digestive symptoms including bloating, gas, and stomach pain often (and have ruled out more serious conditions like Crohn’s or colitis), eating less high fodmap and more low FODMAP foods might be the solution! 

If you are looking for low-FODMAP inspiration, or ways to incorporate these foods into your diet, this list of 18 low-FODMAP approved snacks is a great place to start! 

 

Buckwheat vegan muffins - 18 Delicious Low Fodmap Snacks

Easy Vegan Buckwheat Muffins from Running On Real Food

These delicious muffins are made with buckwheat flour which is a low-FODMAP friendly food. Along with a minimal amount of banana, carrots, and your choice of sweetener, they fit the bill!

 

 

 

Salad Rolls with Peanut Sauce - 18 Delicious Low Fodmap Snacks

Fresh Spring Rolls with Peanut Sauce from Wildflower Moky

These tasty and beautiful rolls are packed with veggies and served with a tasty peanut butter sauce. The only thing you’ll need to change is omit the garlic from the sauce (garlic is high FODMAP) and you can keep the avocado as avocado is approved for low-FODMAP in 30g or less portion sizes.

 

 

 

Warm Chia Pudding - v

Warm Chia Pudding from Nutrition in the Kitch

Chia seeds are a great low-FODMAP option and this chia seed pudding is no exception. While fruits contain FODMAPS, certain fruits including banana and berries in small amounts are fine. 

 

 

 

Chocolate Dipped Figs - 18 Delicious Low Fodmap Snacks

Chocolate Dipped Figs from Fun Without Fodmaps

These sweet and fibre-filled figs make a great low-FODMAP snack or treat option to enjoy when a sweet craving hits!

 

 

 

Herb Oven Baked Fries - 18 Delicious Low Fodmap Snacks

Healthy Homemade Oven-Baked French Fries from Nutrition in the Kitch 

These crunchy baked French fries are so delicious and will work great for a tasty low-FODMAP snack. Simply omit the garlic and onion powder from this recipe!

 

 

 

Low Fodmap Banana Bread - 18 Delicious Low Fodmap Snacks

Low Fodmap Banana Bread from A Little Bit Yummy

If you are craving banana bread give this recipe a try! For a healthier version swap the brown and white sugar for coconut palm sugar.

 

 

 

Tuna lettuce cups - 18 Delicious Low Fodmap Snacks

Mediterranean Tuna Lettuce Cups from Killing Thyme

This wonderful combination of tuna, olive oil, olive, veggies, and lettuce is a great snack option! Simply omit the red onion to keep this low-FODMAP friendly. Onions are a high FODMAP food (excluding green onion/scallions).

 

 

 

Chocolate Chia Mousse - 18 Delicious Low Fodmap Snacks

Chocolate Chia Mousse from Downshiftology 

Snack or dessert, you decide! This chocolaty twist on chia pudding is a perfect option when trying to eat low-FODMAP. Just grab a spoon and dig in!

 

 

 

Healthy popcorn - 18 Delicious Low Fodmap Snacks

Salted Margarita Popcorn from Choosing Chia 

Popcorn is on the list for approved low-FODMAP foods, so go ahead with this salty snack. Try this delicious variation with a yummy lime twist from Choosing Chia!

 

 

Healthy Egg Cups -18 Delicious Low Fodmap Snacks

Healthy Baked Egg Cups from The Wooden Skillet

These colourful and tasty egg cups are low-FODMAP friendly and so easy to make. Great for breakfast and a grab-and-go snack. Just be sure the sausage you use doesn’t contain onion or garlic, or swap it out for some natural turkey or beef bacon, or omit altogether for vegetarian.

 

 

 

Buckwheat Chocolate Chip Cookies - 18 Delicious Low Fodmap Snacks

Easy Buckwheat Chocolate Chips Cookies from Detoxinista

Another great way to enjoy low-FODMAP approved buckwheat flour, these delicious cookies are naturally sweetened, vegan and a healthier sweet snack or treat to enjoy. 

 

 

 

Turkey BLT Lettuce Wrap 18 Delicious Low Fodmap Snacks

Chicken Club Lettuce Wrap from Skinny Taste

For a high-protein low-FODMAP snack, these lettuce wraps are a great option. I recommend using natural, organic chicken and bacon to avoid the nitrates and other additives typically found in processed meats. 

 

 

Green Spirulina Smoothie - 18 Delicious Low Fodmap Snacks

Green Spirulina Smoothie from Nutrition in the Kitch

This luscious green superfood smoothie is a great low-FODMAP snack option. Simply swap out the frozen mango for frozen pineapple and sip away! Mango is a food that should be avoided when it comes to FODMAPS but pineapple in moderate portions is fine. 

 

 

Stuffed Gluten Free Muffins - 18 Delicious Low Fodmap Snacks

Gluten Free Muffins with Sunbutter Filling from Sun-kissed Kitchen

These delicious and healthy gluten free muffins are made with buckwheat flour and filled with raspberry chia jam and sunflower seed butter, making a great low-FODMAP snacking option. 

 

 

Peanut Butter Brownie Bites - 18 Delicious Low Fodmap Snacks

Peanut Butter Brownie Bites from Fun Without Fodmaps

For satisfying a sweet tooth and staying low-FODMAP aware, these peanut butter brownie bites are a wonderful (and healthy!) snack option to try. 

 

 

 

Matcha Chia Pudding - 18 Delicious Low Fodmap Snacks

Matcha Chia Pudding from Nutrition in the Kitch

Another tasty chia pudding option, this matcha pudding is slightly sweet, fibre-rich, low-FODMAP friendly, and great for on-the-go!

 

 

 

Peanut butter bites - 18 Delicious Low Fodmap Snacks

Peanut Butter Cookie-Dough Bites from Health Central

These mouthwatering cookie-dough bites are made with peanut butter and rolled oats and are a great low-FODMAP alternative to energy balls!

 

 

 

Bacon Deviled Eggs - 18 Delicious Low Fodmap Snacks

Bacon Deviled Eggs from Downshifology 

These pretty deviled eggs are a yummy high-protein, easy-to-make snack that fits the low-FODMAP criteria, just be sure to omit the relish

 

I hope you have enjoyed this handy-dandy snacks list to inspire you to snack healthier even if you aren’t following a low-FODMAP diet. To read an extensive list of foods to avoid and foods to enjoy on a low-FODMAP diet, follow this link

 

Which of the snacks on this list peaked your interest? Tell me about it in the comments and be sure to pin the photo below to save this roundup for later!

 

Pin me!

18 Delicious Low Fodmap Snacks Pin 3

Have a great day!

Christal // NITK

 

Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

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  • Something isn’t working right here. I clicked on Chocolate Chia Mousse from Downshiftology and got a chocolate chip cookie recipe instead. Are you able to figure out how I can get the Chocolate Chia Mousse?
    thanks, Sheri