Low FODMAP snacks

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Dakota Rhys-Jones - Research Dietitian, 30 September 2021

Meal and snack planning can be challenging at the best of times, particularly for those of us following a low FODMAP diet. Snacks are an important part of meal planning, as they can help to fill the gaps nutritionally i.e. snacking on yoghurt/cheese and biscuits to top up calcium intake for the day. However, for some people and at certain times of day (e.g. in between work and dinner), snacking can become problematic not just from a FODMAP point of view, but also in regards to calorie intake and general healthy eating. Here are some of our healthy low FODMAP snack ideas to help keep your hunger at bay! 

Tips and tricks: 

  • Mix and match your food groups – adding a source of protein to your snacks will keep you feeling fuller for longer. E.g. peanut butter on rice cakes or gluten free toast, yoghurt & fruit, cheese & crackers.
  • Get organised at the start of the week – although meal prepping can be laborious, you will thank yourself for putting some extra time aside for snacks. See our snacks that require preparation below.  
  • Have food handy for when you are on the move – you might have pre-packaged snacks ready in your bag or drawer at work (e.g. popcorn or brazil nuts), or in the fridge at home (e.g. chopped up vegetables and dips). 
  • Go for dairy – a low FODMAP diet does not mean a low dairy diet! Dairy is a great source of protein, calcium, and other vitamins/minerals with plenty of suitable lactose-free options available for those following a lactose-free diet. On-the-go pouch yoghurts, as well as cheese & crackers are excellent choices for those who are busy and might find themselves snacking on the move. 
  • Boost your fibre intake: eating fibre containing foods helps us to feel fuller for longer. Keep the peels on the low FODMAP fruits and vegetables, sprinkle extra seeds (i.e. chia or pepita) on your yoghurt, and consider wholegrain varieties where possible when choosing low FODMAP breads. 
  • Consider your reusable food containers – gone are the days of simply taking a piece of fruit as a snack. These days, food storage containers come in a variety of shapes and sizes for all sorts of tasty snacks. This can be particularly helpful when preparing meals and snacks the night before a busy work or school day e.g. squeeze pouches for yoghurt or containers with separate compartments for dip and vegetables. 

Snacks that require preparation: 

Snacks with minimal preparation:

  • Protein: Boiled eggs, tuna can, 20g mixed nuts or 10 almonds
  • Fruit: kiwi fruit, pineapple, mandarin, orange, unripe banana, rockmelon/cantaloupe
  • Dairy & alternatives: yoghurt, hot chocolate made with drinking chocolate or latte made with lactose-free if required or soy milk (made from soy protein), cheese & crackers
  • Vegetables: vegetables with dip, pre-made sweet potato chips (baked with olive oil and a sprinkle of spices)
  • Gluten free toast or rice crackers with toppings: peanut butter, cheese, marmalade 
  • Packaged foods: Popcorn, 2 sweet plain biscuits, pretzels


For low FODMAP meal planning tips as well as a 5 day low FODMAP meal plan, check out our blog here: https://www.monashfodmap.com/blog/low-fodmap-meal-planning/


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