Top 12 Low-FODMAP Snacks That Won’t Upset Your Gut

Looking for snack ideas that are gentle on your stomach? Here are tasty, easy options for every craving—and your gut will thank you.

What Is a Low-FODMAP Diet?

Low-FODMAP doesn’t have to mean low flavor! FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are carbohydrates that can cause digestive distress for people with irritable bowel syndrome and other gut sensitivities. Avoiding high-FODMAP foods helps minimize bloating, gas, and discomfort.

Your snack choices matter: whether you’re brand new to a low-FODMAP lifestyle or have been managing IBS for years, stocking your pantry with gut-friendly options can make all the difference in your daily wellness.

The Importance of Gut-Friendly Snacks

Snacking is a lifeline for many of us, especially between busy schedules, fitness routines, and those afternoon energy slumps. But one misstep—a granola bar packed with high-fructan syrups or a handful of cashews—can result in discomfort.

Sticking to low-FODMAP snacks:

Keeps your digestive system calm
Prevents unwanted symptoms
Supports sustained energy levels
Reduces anxiety about eating on-the-go

How to Choose a Low-FODMAP Snack

Focus on the following:

Simple ingredient lists
Avoiding wheat, high-lactose dairy, certain fruits, and inulin
Watching portion sizes: some foods are only low-FODMAP within limits
Opting for quick whole-food snacks or convenient packaged foods tested by Monash University

Now, let’s get to the delicious part—your new go-to list of low-FODMAP snacks!

1. Rice Cakes With Peanut Butter

Rice cakes have long been a staple for those watching their stomach health, and peanut butter (in appropriate serves) adds protein and sustained energy.

Tip:
Choose plain, unsalted rice cakes so you can add your own flavor. For peanut butter, opt for smooth, 100% peanuts or a validated low-FODMAP brand, and stick to a 2-tablespoon (32g) serving to remain gut-friendly.

Add-on: A few thinly sliced strawberries or banana (up to 35g/⅓ medium) for a sweet touch.

2. Lactose-Free Greek Yogurt With Blueberries

Lactose isn’t your friend if you’re sensitive to FODMAPs, but lactose-free dairy is fair game.

Go for unsweetened, plain lactose-free Greek yogurt;
Top with a small handful of fresh blueberries (up to 40g).

Why it works:
You’ll get a creamy, satisfying snack loaded with gut-friendly probiotics and antioxidants, while avoiding digestive triggers.

3. Oven Roasted Pumpkin Seeds

A crunchy, portable option loaded with nutrition, roasted pumpkin seeds are as satisfying as chips, without the FODMAP worry.

How to make:
Toss seeds with olive oil and your favorite low-FODMAP spices (like smoked paprika or a dash of sea salt), then roast in the oven at 350°F for about 10-15 minutes.

Portion size:
Stick to a small handful (about 2 tablespoons) to keep this snack easy on digestion.

4. Low-FODMAP Granola Bars

Many store-bought granola bars contain honey, chicory root, or wheat, but some are specifically formulated for FODMAP concerns.

Look for bars made with oats, seeds, rice syrup, and low-FODMAP fruits like strawberries or blueberries.
Monash University certifies certain brands, or you can make your own at home (using maple syrup for sweetness).

Keep in mind:
Always check ingredients! Even healthy-sounding bars can pack in high-FODMAP offenders.

5. Hard-Boiled Eggs

Simple, portable, and rich in protein, hard-boiled eggs are a low-FODMAP classic.

Make a batch in advance for convenience.
Sprinkle with a touch of salt, pepper, or a dab of lactose-free mayo for variety.

Why eggs?
Eggs are not only satiating, but they’re also free from FODMAPs by nature, making them a worry-free way to quell hunger between meals.

6. Veggie Sticks With Hummus-Style Dip

Raw vegetables are hard to beat for snacking, but not all veggies are created equal when it comes to FODMAPs.

Best choices:

Carrot sticks
Cucumber slices
Red bell pepper strips
Celery (no more than 10cm stalks per serve)

For the dip:
Traditional hummus uses high-FODMAP chickpeas and garlic. Instead, try a “hummus” made from canned lentils (well rinsed), lemon juice, olive oil, salt, cumin, and a touch of tahini (limit to 1 tablespoon per serve).

Why the swap?
Canned lentils, drained and rinsed, contain fewer FODMAPs than cooked-from-dried alternatives.

_{Photo by Aasiya Khan on Unsplash}

7. Edamame Beans (In the Pod)

Steamed edamame is protein-rich, fun to eat, and easy to measure for FODMAP portions.

Stick to ½ cup (about 90g) of pods per serving.
Sprinkle with sea salt or try a bit of chili powder for extra zest.

Benefits:
Packed with plant protein and fiber (but low enough in the right portion for sensitive tummies).

8. Popcorn With Olive Oil and Sea Salt

Air-popped popcorn is a fiber-filled alternative to chips or crackers—and very FODMAP-friendly in moderate amounts.

Pop kernels at home, toss with olive oil and a pinch of sea salt.
Avoid pre-packaged flavored popcorns, which may contain hidden sweeteners or other gut triggers.

Serving:
Up to 7 cups (56g) of popped popcorn is considered low-FODMAP.

9. Low-FODMAP Trail Mix

Traditional trail mix is packed with problematic dried fruits and nuts, but a few tweaks make it safe.

DIY low-FODMAP mix:

Macadamia nuts (10 halves or 20g)
Pecans (10 halves or 20g)
Pumpkin seeds (2 tbsp)
Unsweetened coconut flakes (1 tbsp)
A sprinkle of dark chocolate chips (up to 30g)
Freeze-dried strawberries or blueberries (as long as the portion stays under 10g)

Avoid:
Raisins, dried mangoes, cashews, and almonds beyond 10 nuts per serve.

10. Cheddar Cheese and Rice Crackers

Classic cheese and crackers can still be on your snack menu—just opt for low-FODMAP versions.

Cheddar, Swiss, and mozzarella are all firm cheeses that contain minimal lactose.
Pair 1-2 ounces (30–40g) of cheese with plain rice crackers.

Why it works:
Satisfies cravings for something crunchy and creamy, with plenty of calcium and protein.

11. Banana With Sunflower Seed Butter

Bananas sometimes get a bad rap with FODMAPs, but a small ripe banana (up to ⅓ medium or 35g) is typically well tolerated.

Slice banana and drizzle with sunflower seed butter (1 tablespoon).

Alternative:
Use peanut butter or almond butter (no more than 1 tablespoon per serve).

Note:
Unripe bananas contain more resistant starch, which can be harder to digest. Always opt for ripe, spotted bananas for this snack. Sunflower seed butter is naturally low in FODMAPs and ideal for nut-free diets.

12. Strawberries With Coconut Yogurt

For a dairy-free, vegan, and gut-friendly option, try strawberries and coconut yogurt.

Combine ½ cup coconut yogurt (unsweetened) with a handful of fresh strawberries (up to 10 medium berries per serve).
Add chia seeds or hemp seeds for extra texture and nutrients.

Why this combo?
Strawberries are one of the lowest FODMAP fruits, while coconut yogurt is easier for many stomachs than regular dairy yogurts. This snack also supports a plant-based diet.

Frequently Asked Questions About Low-FODMAP Snacking

Is Snacking Healthy on a Low-FODMAP Diet?

Absolutely! Regular snacks help keep blood sugar stable and prevent overeating at main meals, especially when your options are well-chosen and portion-controlled. Select snacks based on fiber, protein, and healthy fats for the most satisfying results.

Can I Buy Low-FODMAP Snacks Online?

Yes. With increasing awareness of gut health, many brands offer certified low-FODMAP snacks through health food stores and online marketplaces. Always check ingredient lists, and look for the Monash University low-FODMAP certification logo for peace of mind.

Are Fruits Safe as Snacks on Low-FODMAP?

Most fruits are high in fructose or sorbitol, but specific options (and portions) are gentle on the gut. Great low-FODMAP fruit snacks include:

Strawberries (up to 10 medium)
Kiwi (up to 2)
Blueberries (up to 40g)
Oranges (1 medium) Always watch portion size to avoid exceeding your personal tolerance.

Low-FODMAP Snacking Tips

Stay hydrated: Sometimes thirst is mistaken for hunger.
Portion control: Even low-FODMAP foods can cause symptoms if overeaten.
Read labels: Watch for high-FODMAP ingredients in pre-packaged foods.
Meal prep: Homemade snacks give you complete control and more variety.

Final Thoughts

Navigating gut-friendly snacks doesn’t have to feel limiting. With these 12 top picks, you can fight off hunger pangs, keep your digestive health in check, and satisfy every craving—from salty to sweet, crunchy to creamy. Whether you’re meal prepping or grabbing something on the go, these low-FODMAP snack ideas will fit easily into your routine and support your wellbeing, one delicious bite at a time.

Your gut—and your taste buds—will thank you!

External Links

Healthy Low FODMAP Snacks — Gutfulness Nutrition 15 Convenient Low FODMAP Snacks to Buy for Gut Health | Nourish A List of 15+ Low FODMAP Store-Bought Snacks - Ignite Nutrition Balanced Low FODMAP Snacks 10 Best Low-FODMAP Snacks of 2025 (Registered Dietitian …

Top 12 Low-FODMAP Snacks That Won't Upset Your Gut