30+ Low-FODMAP Snacks: Store-Bought and Homemade Ideas
Over 30 low-FODMAP snack ideas including store-bought options, homemade recipes, on-the-go picks, and work-friendly choices. Covers sweet and savory with portion notes.
Snacking on a low-FODMAP diet does not have to mean surviving on plain rice cakes. With a little planning, you can have satisfying sweet and savory snacks ready for every situation, whether you are at your desk, on the road, or relaxing at home. This list includes more than thirty tested options covering store-bought convenience, homemade ideas, and smart combinations that keep you fueled without triggering symptoms.
For a full shopping guide, see the low-FODMAP grocery list. For a refresher on which foods to steer clear of, check the high-FODMAP foods to avoid.
What Are the Best Store-Bought Low-FODMAP Snacks?
When you need something fast and do not have time to prepare anything, these store-bought options are reliable:
- Plain rice cakes — top with peanut butter or cheddar
- Fody Foods snack bars — specifically formulated low FODMAP
- Plain potato chips — just potatoes, oil, and salt (check for onion/garlic powder)
- Corn tortilla chips with salsa — plain chips with tomato-based salsa (no onion/garlic)
- Dark chocolate — two to four squares of 70%+ dark chocolate
- Popcorn — plain or lightly salted, about seven cups popped
- Gluten-free pretzels — check ingredient list for hidden FODMAPs
- Lactose-free yogurt — any flavor, watch for high-FODMAP fruit additions
- String cheese or cheddar cubes — hard cheeses are naturally low lactose
- Olives — a small handful, any variety
- Peanut butter cups — dark chocolate varieties without HFCS
- Rice crackers — plain or lightly salted
- Seaweed snacks — plain roasted nori sheets
What Homemade Snacks Can You Make Ahead?
Batch-preparing snacks on the weekend saves time and money during the week:
- Trail mix — combine peanuts, walnuts, pumpkin seeds, sunflower seeds, dark chocolate chips, and a small amount of dried cranberries (one tablespoon — larger portions of dried fruit become high FODMAP)
- Hard-boiled eggs — cook six to eight at a time, store in the fridge for up to a week
- Peanut butter energy balls — rolled oats (half a cup), peanut butter, maple syrup, dark chocolate chips, pinch of salt. Roll into balls and refrigerate
- Homemade granola — oats, maple syrup, coconut oil, pumpkin seeds, walnuts, and a pinch of cinnamon. Bake at 325F for 20 minutes
- Roasted chickpeas — canned chickpeas (rinsed and drained), tossed in olive oil and spices (cumin, paprika, salt), roasted at 400F for 30 minutes. Keep to a quarter cup serving
- Vegetable sticks with safe dip — carrots, bell peppers, and cucumbers with a dip made from lactose-free sour cream, chives, salt, and pepper
- Rice paper rolls — fill rice paper wrappers with shrimp or tofu, rice noodles, carrots, cucumber, and mint. Dip in soy sauce with ginger
- Banana oat cookies — mash one firm banana, mix with oats, a drizzle of maple syrup, and dark chocolate chips. Bake for 15 minutes at 350F
What Are the Best On-the-Go Snacks?
These travel well without refrigeration and are easy to throw in a bag:
- Single-serve peanut butter packets — pair with a banana or rice cakes
- Mixed nuts — peanuts, walnuts, macadamias, and pecans (avoid cashews and pistachios, which are high in GOS)
- Pumpkin seeds (pepitas) — rich in magnesium and zinc
- Oranges and clementines — naturally portioned, easy to carry
- Grapes — wash and pack in a container, one cup serving
- Dark chocolate squares — portion into a small container
- Gluten-free oat bars — check ingredients carefully
- Rice cakes with pre-portioned peanut butter — assemble before you leave
What Sweet Snacks Work on a Low-FODMAP Diet?
When you want something sweet without the aftermath:
- Strawberries with dark chocolate drizzle — melt dark chocolate, drizzle over berries
- Frozen grapes — wash, freeze on a tray, then store in a bag. Taste like candy
- Maple-drizzled rice cakes — a splash of pure maple syrup on a plain rice cake
- Lactose-free pudding — make at home with lactose-free milk, sugar, and cornstarch
- Pineapple chunks — fresh or canned in juice (drain well)
- Coconut macaroons — shredded coconut, egg whites, sugar, and vanilla. Naturally gluten-free and low FODMAP
- Blueberry smoothie popsicles — blend blueberries with lactose-free yogurt and a drizzle of maple syrup, freeze in molds. See the smoothie guide for more combinations
For more dessert inspiration, check the low-FODMAP desserts guide.
What Savory Snacks Satisfy Cravings?
For when you want something salty or umami-forward:
- Cheese and crackers — aged cheddar or Parmesan with gluten-free crackers
- Edamame — shelled, lightly salted (keep to half a cup to stay low FODMAP)
- Prosciutto-wrapped melon — cantaloupe wrapped in prosciutto
- Tomato bruschetta on GF toast — diced tomatoes, olive oil, basil, salt on gluten-free sourdough toast
- Soy sauce eggs — soft-boiled eggs marinated in soy sauce and ginger
- Cucumber rounds with smoked salmon — top cucumber slices with smoked salmon and a squeeze of lemon
- Potato wedges — potatoes cut into wedges, tossed in olive oil and paprika, baked until crispy
Portion Notes to Keep in Mind
Even low-FODMAP foods can become problematic at larger servings. Keep these limits in mind when snacking:
| Snack | Safe Serving |
|---|---|
| Almonds | 10 nuts |
| Walnuts | 10 halves |
| Peanuts | 32 nuts (about two tablespoons) |
| Dark chocolate | 30g (about 4 squares) |
| Dried cranberries | 1 tablespoon |
| Canned chickpeas (rinsed) | Quarter cup |
| Oats | Half a cup dry |
| Avocado | One-eighth of a whole |
| Grapes | 1 cup |
| Popcorn | 7 cups popped |
| Edamame | Half a cup |
How Can You Build a Snack Habit That Works?
The key to consistent low-FODMAP snacking is preparation. Spend twenty minutes on the weekend portioning trail mix into small bags, boiling eggs, and checking that your go-to store-bought options are stocked. Keep a rotation of three to five favorites so you do not get bored, and use FODMAPSnap to quickly verify any new products before adding them to your rotation.
For full meal ideas to complement your snacking, explore the breakfast guide, lunch ideas, and dinner frameworks.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a registered dietitian or gastroenterologist before making significant dietary changes. FODMAP thresholds are based on Monash University research and individual tolerances may vary.
Track Your Personal FODMAP Triggers
Everyone's gut is different. FODMAPSnap uses AI to analyze your meals for FODMAP content and learns your unique sensitivities over time — so you can eat with confidence.
Frequently Asked Questions
Can I eat regular protein bars on a low-FODMAP diet?
Most regular protein bars are not low FODMAP. Common problematic ingredients include chicory root fiber (inulin), honey, apple juice concentrate, sugar alcohols like sorbitol and maltitol, cashews, pistachios, and high amounts of whey protein concentrate. Look for bars from FODMAP-specific brands like Fody Foods, or choose bars with simple ingredients — rice crisp bars, peanut butter-based bars with maple syrup, or bars made primarily from low-FODMAP nuts like peanuts and walnuts.
Are rice cakes a safe low-FODMAP snack?
Plain rice cakes are an excellent low-FODMAP snack base. Rice is one of the safest grains on the low-FODMAP diet. Top them with peanut butter, a slice of cheddar cheese, or a few slices of tomato for a satisfying snack. Avoid flavored rice cakes that may contain onion powder, garlic powder, or honey. Always check the ingredient list on flavored varieties.
What low-FODMAP snacks can I keep at my desk at work?
Great desk snacks that do not require refrigeration include rice cakes, peanut butter packets, dark chocolate squares, mixed nuts (peanuts, walnuts, macadamias — avoid cashews and pistachios), pumpkin seeds, plain popcorn, gluten-free pretzels, and Fody brand snack bars. For the mini fridge, consider hard cheese portions, lactose-free yogurt cups, and small containers of olives.
How do I handle snacking at a party or social gathering?
Eat a small safe snack before you go so you are not starving. At the event, look for vegetable crudités (skip the dip unless you can verify ingredients), plain cheeses on a cheese board, olives, plain potato chips, and fruit like strawberries or grapes. Avoid hummus, most dips, bruschetta, and anything with visible garlic or onion. Bringing a safe dish to share is also a practical strategy.