15 Convenient Low FODMAP Snacks to Buy for Gut Health

People with irritable bowel syndrome (IBS) frequently experience gut symptoms such as abdominal pain, bloating, gas, and altered bowel movements (constipation, diarrhea, or a mix of both).

It’s so common that about one in seven adults have it.

One effective management strategy for IBS is the low-FODMAP diet.

FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

These are short-chain carbohydrates that humans can’t absorb properly and can trigger uncomfortable gut symptoms in people with IBS.

There are many food restrictions on the elimination phase of the low-FODMAP diet, which typically lasts between two and six weeks.

You may find it difficult to find ready-to-eat snacks that are FODMAP-friendly. 

Fortunately, we’ve rounded up 15 of the best low-FODMAP snacks to buy at the grocery store. Read on to learn about our top picks.

{{splash}}

What are Low FODMAP Snacks?

Low-FODMAP snacks are low in fermentable carbohydrates that can cause symptoms in people with IBS.

Some of the foods and ingredients limited on the low-FODMAP diet include:

• Vegetables: Asparagus, cauliflower, garlic, green peas, onions, and mushrooms.
• Fruits: Apples, cherries, peaches, pears, mango, nectarines, and watermelon.
• Dairy and alternatives: Cow’s milk products (such as milk, yogurt, and ice cream) and soy milk (made from whole soybeans).
• Protein sources: Most legumes, certain marinated meats, certain processed meats.
• Breads and cereals: Wheat, rye, and barley-based products.
• Nuts and seeds: Cashews and pistachios.
• Sugars, sweets, and confectionery: High fructose corn syrup, honey, agave syrup, sugar-free candy.

Low-FODMAP snacks are an important part of the low-FODMAP diet because they can contribute to your daily calorie needs and provide important nutrients like protein, fiber, and calcium.

15 Low FODMAP Snacks to Buy for Gut Health

Here are 15 of our favorite low-FODMAP snacks to buy for gut health. 

1. BelliWelli Bars

Lovers of snack bars, rejoice! BelliWelli bars are packed with protein, fiber, and probiotics. 

In flavors like chocolate chip, strawberry shortcake, cinnamon swirl, and birthday cake, there’s sure to be a bar to satisfy every craving.

2. Fody Peanut Butter Chocolate Quinoa Bars

In addition to being low-FODMAP, Fody Peanut Butter Chocolate Quinoa bars are lactose and gluten-free. 

With ingredients like crunchy peanuts and semi-sweet chocolate chips, these bars are easy to digest and a great grab-and-go option. 

3. The Good Bean Crunchy Chickpeas in Sea Salt Flavor

The Good Bean Crunchy Chickpeas are roasted chickpeas sprinkled with sea salt.

Enjoy them on their own (up to a quarter-cup serving size) or sprinkle over a salad. 

Just be sure to stick to the Sea Salt flavor—some of the other flavors contain garlic powder, which is high in FODMAPs. 

4. Prana Organic Sumsuma Sesame Bites

Containing just two simple, low-FODMAP ingredients: sesame seeds and fair-trade cane sugar.

‍Prana Organic Susuma Sesame Bites are the perfect sweet and crunchy snack.

Plus, they’re packed with fiber, which is often neglected on the low-FODMAP diet. 

5. Go Macro Dark Chocolate + Almonds Bars

Go Macro protein bars are made with vegan chocolate chips, almonds, and a plant-based protein blend that is reminiscent of a fresh brownie. 

The Dark Chocolate + Almonds flavor is low-FODMAP.

Check the ingredient list of other flavors, as not all flavors are low-FODMAP.

6. Quaker Lightly Salted Rice Cakes

Quaker Lightly Salted Rice Cakes are low-FODMAP and can be paired with peanut butter for a quick, on-the-go snack. 

7. Simple Mills Original Organic Seed Flour Crackers

Gluten-free and made from sunflower, pumpkin, and flax seed flours, Simple Mills Original Organic Seed Flour Crackers can be paired with hard cheese like cheddar or mozzarella for a savory protein and fiber-packed snack. 

8. Fody Mild Salsa with Tortilla Chips

Fody Mild Salsa is onion- and garlic-free, so you can enjoy it without worrying about bloat.

Pair it with corn flour tortilla chips for a savory snack. 

Be sure to check the tortilla chips’ ingredient list to ensure they don’t contain onion or garlic powder. 

9. Boom Chicka Pop Sea Salt Popcorn

If you’re looking for a delicious ready-to-eat popcorn with minimal ingredients, look no further than Boom Chicka Pop Sea Salt Popcorn.

Made with just popcorn, sea salt, and a small amount of sunflower or canola oil, this ready-to-eat popcorn is FODMAP-free and high in fiber.

10. Blue Harbor Fish Co. Wild Albacore Solid White Tuna in Water, No Salt Added

Blue Harbor Fish Co. Wild Albacore Solid White Tuna in Water with no salt added is certified sustainable and contains no high-FODMAP ingredients–just cooked, wild Albacore tuna in water. 

Pair it with gluten-free crackers or wrap in a lettuce leaf for a protein-packed, low-FODMAP snack.

{{local}}

11. Green Valley Lactose-Free Organic Vanilla Yogurt

All Green Valley products are lactose-free, and many are also low-FODMAP.

Their organic vanilla yogurt is certified FODMAP-Friendly.

Pair it with blueberries for a snack that’s high in calcium, fiber, and protein. 

12. OWYN Non-Dairy Protein Shake

If you’re looking for a quick pick-me-up after a workout, OWYN Non-Dairy Protein Shakes may be just what you’re looking for.

These shakes are plant-based and contain a plant protein blend, greens, and vegan omega-3s. 

13. Bob’s Red Mill Pumpkin Seeds

Add some crunch to your day with Bob’s Red Mill pumpkin seeds.

High in protein and iron, these little seeds taste delicious on their own or on top of a salad or lactose-free yogurt.

14. Fody Kettle Cooked Barbeque Chips

While many varieties of plain chips are low-FODMAP, Fody Kettle Cooked Barbeque Chips are a flavored option that’s free from onion and garlic. 

15. Justin’s Dark Chocolate Peanut Butter Cups

Sometimes, you need some help to fight off the mid-afternoon slump. Justin’s Dark Chocolate Peanut Butter Cups are made with organic peanut butter and high-quality dark chocolate.

They’re sweet–but not too sweet, and are sure to satisfy your chocolate cravings.

Further understand your digestive health by taking the gut health quiz!

Top Considerations When Buying Low FODMAP Snacks

When buying low-FODMAP snacks, you should first read the food labels and identify common high-FODMAP ingredients to avoid.

Reading Food Labels

Reading food labels is an excellent way to find out exactly what’s in your food. One nutrient of particular interest during the low-FODMAP diet is fiber. 

Unfortunately, during the elimination phase, many high-fiber foods are restricted, making getting enough fiber challenging. 

When choosing a low-FODMAP food, look for items with at least two grams of fiber per serving.

Common High FODMAP Ingredients to Avoid

When you’re shopping for low-FODMAP snacks, there are certain high-FODMAP ingredients to look out for.

Here are a few of the main ones. 

Fructose

Found in fruits, honey, and high-fructose corn syrup.

Look for ingredients like fructose, honey, fruit juice concentrate, agave syrup, glucose-fructose syrup, apple juice, pear juice, or high-fructose corn syrup.

Lactose

Present in dairy products such as milk, yogurt, and soft cheeses.

Look for ingredients like milk, milk solids, or lactose.

Oligosaccharides (GOS and fructans)

Found in wheat, onions, garlic, and certain other grains and vegetables.

Look for ingredients like wheat, rye, barley, inulin, garlic powder, onion powder, chicory root extract, fructooligosaccharides (FOS), and galactooligosaccharides (GOS).

Polyols

Found in certain fruits (like apples, pears, and stone fruits), some vegetables, and sugar alcohols like sorbitol and mannitol.

Look for ingredients like sorbitol, mannitol, maltitol, xylitol, lactitol, isomalt, or specific fruit names.

Always Review the Ingredients

When checking the list of high-FODMAP ingredients, remember that they are listed in weight order.

This means that the ingredients listed first are present in the largest quantities.

You may find that if an ingredient is listed close to the end of the ingredient list, you can tolerate it because there is so little in the food. 

For example, you may tolerate the food if pear juice is listed last on the ingredient list and the other ingredients are low-FODMAP.

This is where personalization of the low-FODMAP diet is important. 

Once your symptoms are under control, experiment with different quantities of FODMAPs to determine what you can tolerate.

This is an important step because it will help you find the least restrictive version of the low-FODMAP diet possible.

A notable exception to this rule is onion, garlic, and purified FODMAP ingredients like inulin, FOS, and GOS.

These ingredients can contribute significantly to the FODMAP load of the food and may cause symptoms even if eaten in very small amounts.

{{splash}}

Other Tips for Finding Low FODMAP Snacks

If you’re unsure whether a food is high in FODMAPs, try reviewing our low FODMAP grocery list or consider using an app like the Monash FODMAP app.

This app contains a comprehensive database of the FODMAP content of different foods, which can make finding low-FODMAP snacks easier.

It’s also important to remember that using trial and error is part of the low-FODMAP diet.

Many foods have not yet been tested by Monash University, so we don’t know their FODMAP content.

By reading the ingredient list and trialing foods to assess your tolerance, you may be able to expand your list of “safe” foods. 

Takeaway

The low-FODMAP diet is restrictive, but that doesn’t mean you need to avoid all pre-packaged snacks. 

Several companies produce low-FODMAP snacks, and many other snacks are naturally low-FODMAP.

Stock up on these low-FODMAP favorites so you’ll never go “hangry” again during the elimination phase of the diet.

How a Dietitian Can Help

The low-FODMAP diet can feel complicated if you try to follow it without support.

An IBS dietitian can teach you the ins and outs of the diet, as well as guide you through the structured reintroduction phase, during which you’ll identify your specific food triggers.

Find a dietitian who accepts insurance through Nourish.