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Home » FODMAP

20 Best Low FODMAP Snacks

aaron l gravelyMedically Reviewed by Aaron Gravely, MD · Written by Rizza Joyce Mira, MD · Updated on January 29, 2023

Following a low FODMAP diet is challenging, as you need to monitor your FODMAP intake and control your portion sizes while staying properly nourished.

Best Low FODMAP Snacks

Luckily, there are many low FODMAP snacks that won't trigger the symptoms of irritable bowel syndrome (IBS).

I've listed 20 below, and many contain other nutrients beneficial to your digestive system.

Table of Contents
  • 20 Best Snacks for a Low FODMAP Diet
  • Conclusion

20 Best Snacks for a Low FODMAP Diet

1. Boiled eggs

As they contain barely any carbohydrates, eggs are one of the best snacks for those on a low FODMAP diet. 

They contain lots of protein, which improves digestion, reduces hunger, improves exercise performance, and helps build lean muscle.

Eggs also contain riboflavin, vitamin A, vitamin B12, phosphorus, selenium, and pantothenic acid, all of which help prevent digestive system problems.

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2. Raspberries

Raspberries contain very few FODMAPs; in fact, they’re one of the best fruits to include in a low FODMAP diet.

A serving of about 60 grams (30 berries) is highly unlikely to trigger any IBS symptoms.

Raspberries are also rich in fiber, vitamin C, folate, manganese, and magnesium, which are essential for your general health and may reduce your risk of several digestive system issues.

However, canned raspberries are often packed with added sugar, so they should be avoided.

3. Canned tuna

Like other proteins, canned tuna is free of FODMAPs.

One cup of canned tuna chunks contains about 42.5 grams of protein, up to 85% of the recommended daily intake. In addition, it contains vitamins D, K, B12, and niacin.

Vitamins D and K are fat-soluble, so tuna canned in oil is an excellent source of these nutrients.

Tuna is also rich in several minerals, including phosphorus, selenium, iron, and magnesium.

Snacking on canned tuna is very easy; eat it on its own or add some herbs and spices.

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4. Salad with lean protein

Basing your salad on vegetables such as carrots, chives, kale, bell peppers, and squash will ensure it's low in FODMAPS.

Including lean protein, such as poultry, deli meats, or shrimp, can make your salad FODMAP-free, and these foods are very nutritious.

5. Oranges

Oranges are low in FODMAPs, and they're an excellent source of fiber, vitamin C, folate, thiamin, and potassium. So, adding them to your diet can improve iron absorption.

6. Oven-baked potato chips

Potatoes are low FODMAP, and so are potato chips.

Oven-baked potato chips are healthier and lower in fat, which can be hard to digest.

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7. Carrot or cucumber sticks

Carrot or cucumber sticks are great snacks, and they're very nutritious.

Carrots are loaded with vitamin A and contain a good amount of vitamin K, potassium, and fiber.

Cucumbers help you stay hydrated and load up on fiber, vitamin K, vitamin C, and manganese.

8. Sliced deli meats

Deli meats are low in FODMAPs, high in protein, and contain riboflavin, thiamin, and vitamin B6.

They also contain iron, phosphorus, potassium, copper, and selenium but are high in sodium, which can raise your blood pressure, increasing your risk of stroke.

A ½-cup serving of sliced deli meat can contain as much as 60% of the recommended daily allowance of sodium, so bear this in mind when designing your diet.

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9. Gluten-free toast with jam

Although gluten isn't a FODMAP, people with gluten sensitivity might also be sensitive to FODMAPs.

Two tablespoons of jam (strawberry, blueberry, or raspberry are lower in FODMAPs) on a piece of toast fits well in a low FODMAP diet.

10. Granola bars

Granola bars can be a great snack, but check the ingredients before buying.

Bars made with almonds or peanut butter are the best, and you could make some at home to ensure they're as free of FODMAPs as possible.

11. Energy balls

Energy balls are often made with peanut butter, and this snack is a great way to satisfy your sweet tooth without adding too many calories.

Peanut butter energy balls are also high in protein and minerals.

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12. Green smoothies

Green smoothies are usually made with vegetables and other low FODMAP ingredients. They often contain antioxidants, vitamins, and minerals, which all benefit your health.

Making your smoothies at home means you can carefully choose the ingredients for their FODMAP and calorie content.

13. Almonds

Almonds are a fantastic low FODMAP nut but stick to about ten almonds per snack.

Almonds are a great source of antioxidants, which help flush free radicals from your body, reducing your risk of diabetes, heart disease, and cancer.

They're also high in protein, fiber, vitamin E, riboflavin, magnesium, and manganese.

14. Cheese and crackers

Cheeses, such as feta, cheddar, and parmesan, are low in FODMAPs. They’re also a great source of protein, vitamin A, calcium, and phosphorus.

Crackers are also very low in FODMAPs and calories, so combining them with cheese makes a great snack.

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15. Sweet potato chips

Chips and fries made from sweet potatoes are an excellent, low FODMAP snack.

They're also rich in vitamin A, vitamin E, manganese, and potassium and are healthier than regular potato chips; however, don't eat more than an ounce at once.

16. Peanut butter and pretzels

Peanut butter in moderation is an excellent, healthy snack. So spread some on a low-calorie pretzel to get some fiber as well.

Peanut butter also contains healthy fats, protein, omega-3 fatty acids, vitamin E, niacin, and copper.

17. Popcorn

Air-popped popcorn is a great snack, as it's low in fat and calories but rich in fiber, vitamins, and minerals.

18. Greek yogurt

Greek yogurt is a nutrient-dense snack that's great on a low FODMAP diet if you keep servings around one cup.

It's also an excellent source of protein, riboflavin, vitamin B12, calcium, and phosphorus.

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19. Unripe banana

Unripe bananas contain ⅓ of the FODMAPs of ripe. They're also rich in vitamin C, vitamin B6, potassium, manganese, and antioxidants.

20. Kiwi fruit

Kiwi is very low in FODMAPs, so it's a fantastic fruit to snack on. But keep it to a maximum of two per sitting.

It's also rich in potassium, magnesium, and vitamins C, K, and E. It contains a lot of fiber and prebiotics, which feed good gut bacteria and improve your digestive health.

Conclusion

It's very much possible to enjoy a few snacks occasionally on a low FODMAP diet. The 20 listed above are some of the best.

Sources: Monash University, Nutrition Data, PMC, and National Library of Medicine

Related posts:

  1. 12 Best Low FODMAP Protein Bars
  2. Tuna vs. Salmon: All Their Differences
  3. Does Tuna Cause Heartburn?
  4. FODMAP: 20 Things You Should Know
  5. What Is FODMAP?
  6. Are Potato Chips Low FODMAP?

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aaron l gravely

Aaron L. Gravely, MD earned his MD from Columbia University College of Physicians & Surgeons and BA in Neurobiology from Harvard College.

Aaron has over 5 years of experience revising medical content and scientific language for usage, flow, and clarity in accordance with the American Medical Writers Association (AMWA) and the American Medical Association (AMA).

More about us →

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