Low FODMAP Snacks

So your doctor suggested you try a low FODMAP diet to treat your IBS symptoms or other gastric distress. You’re feeling great, but where does it leave you when the elevenses hit and you’re looking for a snack that will satisfy you without triggering a reaction?

Worry not! Armed with this list of fantastic recipes for Low FODMAP Snacks, you can fuel your day with healthy bites that will leave you feeling good.

photo collage of low fodmap snacks

WHAT THE HECK ARE FODMAPS?

If you’re wondering what the heck FODMAPs are, I recommend you start this post that breaks it down: What are FODMAPs. You’ll find a ton of information there, and a printable FODMAP food chart that will help get you started.

Keep in mind that when it comes to FODMAP sensitivity, many people are reactive to some but not all foods that are high in FODMAPs.

With IBS there tends to be a cumulative effect as well, so you may find that it’s find to eat a small portion of a moderate FODMAP food, but if you eat too much of that food or too many days in a row, you’ll run into trouble.

Some of the Low FODMAP Snacks below contain what the researchers at Monash University have determined is a tolerable level of a FODMAP containing food, such oat, peanut butter, or chickpeas.

It’s important to keep in mind that everyone is different, and while a small portion of oats might be fine for one person, it might be completely off limits for another.

This is something you can determine with a FODMAP elimination diet, which is something I recommend you do with the guidance of a FODMAP-trained health care professional.

Let’s get into the recipes!

Here’s a collection of Low Fodmap Snacks to get you through your day!

1. Cookie Dough Snack Bites

Sometimes you’re just looking for a little bit of something sweet, ammiright? These Cookie Dough Snack Bites from Tara Rochford Nutrition are easy to make and delicious to make.

As far as low FODMAP snacks go, these do contain oats, peanut butter, and chickpeas in amounts that are considered to be safe as low FODMAP per serving according to the Monash app. They won’t work for everyone, so be sure you’ve tested and know what you can tolerate and at what levels.

cookie dough bites on a white surface

Cookie Dough Snack Bites
Cookie Dough Snack bites are a quick, easy and delicious snack packed with plant protein (10g in just 2 bites!) and healthy fat to help you stay satisfied and focused.
Check out this recipe
cookie dough bites on a white surface

2. Low FODMAP Peanut Butter Oatmeal Chocolate Chip Cookies

Everybody needs a back-pocket chocolate chip cookie recipe. These Low FODMAP Peanut Butter Oatmeal Chocolate Chip Cookies from My Gluten Free Kitchen are your go-to for a sweet and satisfying Low FODMAP snack.

gluten-free chocolate chip cookies arranged on a white plate

Low FODMAP Peanut Butter Oatmeal Chocolate Chip Cookies
Gluten-free oats, peanut butter, dairy-free chocolate, eggs, and regular cane sugar are all allowed on the low FODMAP diet, so I decided I’d make these gluten-free low FODMAP oatmeal peanut butter chocolate chip cookies!
Check out this recipe
gluten-free chocolate chip cookies arranged on a white plate

3. Chai Spiced Sweet Potato Pudding

If you used to be a fan of those single serve butterscotch pudding cups but they don’t jive with your digestive system, let me introduce you to a Low FODMAP Snack that’s going to blow your mind: Chai Spiced Sweet Potato Pudding.

This beauty is dairy-free, doesn’t have any added sugar, and the velvety smooth texture is out of this world. Note that sweet potato is only low FODMAP in 1/2 cup servings, and becomes high FODMAP in larger amounts, so tread carefully.

chai spiced sweet potato pudding in glass jars on a grey background

Chai Spiced Sweet Potato Pudding
Velvety smooth Chai Spiced Sweet Potato Pudding made with just four ingredients is a good-for-you dessert you're sure to love!  
Check out this recipe
three jars of chai spiced sweet potato pudding on a grey background with gold spoons

4. Low FODMAP Trail Mix Cookies

Whether you’re hitting the trails for a hike or looking for a low FODMAP snack to toss into your book bag, these Low FODMAP Trail Mix Cookies from The FODMAP Formula are sure to satisfy those afternoon cravings.

Made with FODMAP friendly nuts and seeds, these will help keep you satisfied even with just one cookie.

trail mix cookies on a metal baking sheet

Low FODMAP Trail Mix Cookies
Looking for a calorie dense snack you can keep in your pocket? Try these low FODMAP trail mix cookies. Packed with FODMAP friendly nuts and seeds, they’ll fill you up while you bop around town.
Check out this recipe
trail mix cookies on a metal baking sheet

5. Low FODMAP Peanut Butter Brownie Bites

I’m a brownie girl through and through, so I was super excited to see these Low FODMAP Peanut Butter Brownie Bites from Fun Without FODMAPS. They’re no baked, made with FODMAP-friendly ingredients, and are sweet and satisfying.

low FODMAP peanut butter brownie bites in a wooden bowl

Low FODMAP Peanut Butter Brownie Bites
Hooray for No Bake Low FODMAP Peanut Butter Brownie Bites! Easy-to-make, even easier to eat, these plant-based energy balls are one delicious and nutritious low FODMAP snack!
Check out this recipe
low FODMAP peanut butter brownie bites in a wooden bowl

6. Chia Pudding

I love Chia Pudding for breakfast, but I love it just as much as a low FODMAP snack. This is my go-to chia pudding recipe. Note that I sometimes use yogurt for part of the liquid, but for a low FODMAP recipe you should either skip that or use lactose-free yogurt.

Three glass jars of chia pudding topped with berries on a marble background

How to make Chia Pudding
How to make Chia Pudding - this easy make-ahead recipe soaks overnight in the fridge for a gut-friendly breakfast. Easily made vegan, this simple chia pudding is for everyone to enjoy!
Check out this recipe
three jars of berry-topped chia pudding on a marble background

7. Low FODMAP Banana Bread

If you’re thinking you can’t enjoy banana bread on a low FODMAP diet, think again! The trick is using bananas that don’t have a single brown spot on them. Check out this Low FODMAP Banana Bread Recipe from A Little Bit Yummy to learn more!

low fodmap banana bread sliced on a blue plate

Low FODMAP Banana Bread
It doesn't get better than soft fluffy low FODMAP banana bread smothered in butter! This low FODMAP recipe makes a yummy snack. It also freezes well so make a double batch and pop a loaf into the freezer.
Check out this recipe
low fodmap banana bread sliced on a blue plate

8. Hard Boiled Eggs

I love hard-boiled eggs for quick, easy, and satisfying low FODMAP snacks. They’re so incredibly simple to make and endlessly adaptable. This recipe for Instant Pot Hard Boiled Eggs from Sustainable Cooks is my go-to when I’m making a big batch.

a bowl of hard boiled eggs on a blue surface

Easy Instant Pot Hard Boiled Eggs
Learn the easiest way to make hard-boiled eggs ever! Instant Pot Hard Boiled Eggs are so simple and easy to peel – even with fresh eggs! Discover how life-changing pressure cooking eggs using the 6-6-6 method.
Check out this recipe
a bowl of hard boiled eggs on a blue surface

9. Deviled Eggs

If you’re looking for a low FODMAP snack that’s a bit fancier than simple hardboiled eggs, give these Deviled Eggs from Drive Me Hungry a try! They’re dairy free and don’t contain onions or garlic, so they’re a perfect healthy bite that will keep your tummy happy.

deviled eggs on a white plate sprinkled with herbs

Easy Classic Keto Deviled Eggs
An easy recipe for classic keto deviled eggs! With only 1 gram net carbs per serving, these keto deviled eggs are a perfect low carb snack or appetizer!
Check out this recipe
deviled eggs on a white plate sprinkled with herbs

10. Crispy Potato Wedges

If you’re craving something salty that’s still healthy, these Crispy Potato Wedges make a great low FODMAP snack! Made with the skin on to keep nutrients intact, they’re oven baked and incredibly delicious.

crispy potato wedges on a metal tray with ketchup and chipotle sauce

Crispy Potato Wedges
Satisfy your french fry cravings with these Crispy Potato Wedges! Oven baked, seasoned with parmesan and herbs, and paired with a spicy chipotle dipping sauce, this is an easy and healthy appetizer or side dish. 
Check out this recipe
crispy baked potato wedges with chipotle dipping sauce on a metal tray

Looking for more?

Check out this list of Low FODMAP Breakfast Recipes!

Here’s why You Don’t Need to Detox.

For more details: What Are FODMAPs?

A Guide to Plant-Based Calcium.

 

 



 

Comments

      • Marci says

        I wish there were lactose free dairy products anywhere within a 200 mile radius of where I live. Unfortunately I have to skip all recipes with sour cream, cream cheese, etc. b/c they cause so much digestive distress. Regular yogurts don’t even settle well in my touchy system.

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