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Low FODMAP Snacks: 25 Easy Ideas for IBS

Snacks are where hidden FODMAPs sneak in: inulin in "high-fiber" bars, sorbitol in sugar-free gum, honey in granola. Here are 25 easy low FODMAP snack ideas, and how to read labels so the store-bought ones don't catch you out.

Updated · 6 min read

Meals are easy to plan. Snacks are where the low FODMAP diet usually goes wrong, because snacks are often packaged, eaten on the go, and full of ingredients you'd never think to check. Here are 25 easy low FODMAP snack ideas, followed by the label ingredients worth watching.

Portion size is part of the rating.
Low FODMAP ratings apply to a specific serving.1 A small handful of nuts may be fine while a large bag is not. Keep snack portions modest, especially if you've already had other FODMAP sources that day.

Savory Low FODMAP Snacks

  1. Rice cakes with peanut butter
  2. Plain popcorn with salt or a little paprika
  3. Plain tortilla chips (check the seasoning for onion or garlic powder)
  4. Hard-boiled eggs
  5. Cheddar, brie or mozzarella, naturally low in lactose
  6. Carrot and cucumber sticks
  7. Tuna on rice cakes
  8. Olives
  9. A small handful of peanuts
  10. Pumpkin seeds (a small handful)
  11. Leftover roast chicken with a few cucumber slices

Sweet Low FODMAP Snacks

  1. Lactose-free yogurt with blueberries
  2. A kiwi or an orange
  3. A firm, less-ripe banana
  4. A small portion of pineapple
  5. A square or two of dark chocolate
  6. Chia pudding made with lactose-free milk
  7. Rice cake with peanut butter and firm banana slices
  8. A few walnuts or pecans
  9. Overnight oats with lactose-free milk and a drizzle of maple syrup

On-the-Go Snacks

  1. A pre-portioned bag of nuts and seeds (peanuts, walnuts, pumpkin seeds)
  2. Cheese and rice crackers (plain, no onion or garlic seasoning)
  3. A boiled egg and an orange
  4. Plain popcorn in a small container
  5. Firm tofu cubes, baked with a little soy sauce

Hidden FODMAPs to Check on Snack Labels

FODMAPs are short-chain carbohydrates that are poorly absorbed and fermented by gut bacteria3, and processed snacks often contain them in ingredients you wouldn't expect. Watch for:

  • Inulin, chicory root fiber, FOS: added to "high-fiber" and "prebiotic" bars and cereals, these are fructans
  • Sugar alcohols: sorbitol, mannitol, xylitol, maltitol and isomalt, common in "sugar-free" gum, mints and protein bars. Sugar-free gum, for example, contains sorbitol, which people absorb poorly2
  • Honey, agave and high-fructose corn syrup: sources of excess fructose
  • Apple or pear juice concentrate: often used to sweeten "no added sugar" snacks
  • Onion and garlic powder: in flavored chips, crackers and seasoning mixes

Processing can also change FODMAP content (sometimes lowering it) so the same ingredient can rate differently in different products.4 When in doubt, check a specific food in our FODMAP checker or scan the barcode with the Stummy app.

Snacking Without Stacking

Most people with IBS don't react to a single snack. What matters is the total amount of FODMAPs in a short window, such as one meal and the snack right after it. A low FODMAP breakfast, a moderate snack and a low FODMAP lunch can add up. If you're getting symptoms despite "safe" foods, read our guide to FODMAP stacking, and see our 7-day low FODMAP meal plan for how to fit snacks into a full day.

Keep reading

References

Written by the Stummy team for general education, based on the peer-reviewed research below. It is not medical advice. Talk to a doctor or registered dietitian about your situation.

  1. Varney J, Barrett J, Scarlata K, et al. FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol. 2017;32 Suppl 1:53-61. PubMed · DOI
  2. Yao CK, Tan HL, van Langenberg DR, et al. Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. J Hum Nutr Diet. 2014;27 Suppl 2:263-75. PubMed · DOI
  3. Shepherd SJ, Lomer MC, Gibson PR. Short-chain carbohydrates and functional gastrointestinal disorders. Am J Gastroenterol. 2013;108(5):707-17. PubMed · DOI
  4. Tuck C, Ly E, Bogatyrev A, et al. Fermentable short chain carbohydrate (FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns. J Hum Nutr Diet. 2018;31(3):422-435. PubMed · DOI
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