Following a low FODMAP diet should not mean that you can’t enjoy delicious goodies! While it’s true that many savory snacks and sweet desserts do contain high FODMAP ingredients, there are still a lot of low FODMAP snacks and treats you can enjoy! Below is a list of 15+ delicious goodies you can buy, while following a low FODMAP diet. Registered Dietitian approved!
How to Pick Low FODMAP Snacks
It is important to look at the ingredients when choosing snacks. Although our beginner’s guide to the low FODMAP diet does a great job highlighting ingredients to avoid, some ingredients can be known by more than one name. Additionally, sometimes it is unclear in what quantity you may be able to consume a moderate FODMAP food. Ingredients including, but not limited to high fructose corn syrup (or glucose-fructose), honey, and agave syrup are high in FODMAP compounds, but ingredients like sugar, corn syrup, and cane sugar are low FODMAP.
As soon as the ingredients get more complex in snacks, I tend to recommend keeping the Monash App on hand, as many of the sugars have been tested. It is the best way to ‘double check’ if you’re uncertain. This is especially helpful for identifying sweeter foods that are FODMAP-safe like low FODMAP granola bars, baked goods, and candy.
To save you time, we’ve created a list of foods we’ve checked the ingredients on, and are low FODMAP! While not all brands are created the same, we’ll show you what to look for in your favorite snack items and give you some examples of brands and products that you CAN enjoy on a low FODMAP diet.
And remember, the low FODMAP diet is NOT all or nothing – so if you do happen to have a high FODMAP treat, don’t panic! Take note of how you feel, and remember to let your dietitian know your reactions – it can be especially helpful during the reintroduction phase. Sometimes life just happens and we need a last minute snack or might need to eat out at a restaurant while on the low FODMAP diet. If you’re hungry, something (even if it’s not low FODMAP) is better than nothing at all!
Are chips low FODMAP?
Who doesn’t love the salty crunch of chips? There are many different types of chips – tortilla chips, potato chips, corn chips, and more! But this classic snack food can definitely be high FODMAP. Luckily, there are lots of low FODMAP options out there too.
Are potato chips low FODMAP?
Many potato chips are high FODMAP because the seasonings in them contain onion and/or garlic. However, plain and salted potato chips such as the classic original Lays chips or Ruffles original are low FODMAP. The ingredient list is simple, containing only potatoes, vegetable oil and salt. These serve as a great grab n’ go snack that has a good chance of satisfying yourself and everyone else at your next potluck party!
If you are looking for a more flavourful option, the brand FODY foods is definitely an alternative to those classic potato chips with high FODMAP spices. If you are craving some additional seasoning, give their low FODMAP BBQ chips a try!
Are corn chips low FODMAP?
Corn chips are a great low FODMAP option! The ingredients tend to be simple and low FODMAP – generally made with corn, vegetable oil, and salt. Although corn on the cob is high FODMAP at 1 cob, corn flour is much more liberal. You can safely have 2/3 cup of corn flour per sitting, which makes these a great snack! Just avoid corn chips with additional seasonings due to the onion and garlic content. Try Fritos original or corn-based tortilla chips like these Que Pasa corn nachos.
Are pita chips low FODMAP?
Unfortunately pita chips contain wheat, a high FODMAP ingredient. Therefore, it is best to find a wheat-free alternative to dip into your favourite garlic-free hummus. Premade wheat-free pita chips can be difficult to find. Try making your own by cutting up gluten-free pitas into triangles and frying them lightly in a thin layer of oil on the stove. Crunchy and dippable!
Are veggie chips low FODMAP?
Another popular snack item these days is dehydrated veggie chips, like beet chips or other root vegetable chips. Unfortunately, beets are high in FODMAPs, so it is likely that beet chips are also on the foods to avoid list. However, other root vegetable chips such as turnip, parsnips, and sweet potato should be fine, so long as there aren’t added high FODMAP spices. We love the original Terra vegetable chips for a colorful crunchy snack!
If veggie chips aren’t your thing, plantain chips or banana chips are also a great low FODMAP option. You can have about 15 banana chips per sitting on a low FODMAP diet. This makes a great energy-dense snack before a workout!
Are pretzels low FODMAP?
Pretzels are typically made from wheat, which means they do contain some FODMAPs. However, Monash University has tested pretzels and found that you can safely have up to 1/2 cup of original pretzels due to the low concentration of FODMAPs in this serving size.
If you want a larger portion, it is best to swap to gluten-free pretzels instead. Glutino gluten-free pretzels are a great nibbler when on a low FODMAP diet. The gluten free ingredients ensure that they were not made with high FODMAP wheat, and the taste is surely not compromised!
Is popcorn low FODMAP?
Yes! Popcorn is low FODMAP and happens to be one of my favorite snacks to recommend. Not only can you have a lot in one sitting (even 7 cups is low FODMAP!), it’s also a great source of fibre. Keep in mind, there are different brands and varieties of pre-popped and microwave popcorns, so always check for hidden ingredients. Here are some common brands that are low FODMAP:
- Skinny Pop Popcorn – Many of their flavours are low FODMAP including Original, White Cheddar (it’s dairy-free!), Sea salt and Pepper, and even their Kettle Corn!
- Orville Redenbacher’s Popcorn – Their microwave popcorns are low FODMAP and although they do contain butter, they are low in lactose. A perfect movie night snack.
Other Low FODMAP Salty Snacks
If the above snack options aren’t quite satisfying your salty cravings, check these out:
Low FODMAP crackers
There are quite a few low FODMAP crackers such as Mary’s Organic Crackers, oat crackers, or rice crackers. Puffed rice cakes or corn thins (up to 2 per sitting) are also a great crunchy snack. Top with your favorite nut butter or some cheddar cheese for the ultimate hunger-busting combo. There are many varieties, but stick to the originals while on the low FODMAP diet, as the seasoned ones may have onion or garlic.
Low FODMAP Jerky
That’s right, it exists! Finding a beef jerky with no onion, garlic is next to impossible. Luckily, Rachel Pauls Foods makes it easy for low FODMAPers to get their fix of this salty snack. Not to mention, beef jerky is a great source of protein, and will help keep you full longer! Our favorite is the Tangy Jerky but also comes in regular and hot! This brand also carries some other fun low FODMAP snack options like granola bars and cake mixes!
Are nuts low FODMAP?
Yes, most nuts are low FODMAP in a moderate portion. However, it is best to avoid cashews and pistachios on a low FODMAP diet. Almonds, pecans, walnuts, and brazil nuts are all considered safe for snacking. It is recommended to stick with about 1/4 cup per sitting, as almonds in particular can become high FODMAP at larger portions.
Sweet Low FODMAP Treats
When I think of sweet snacks, I think of candy, cookies, baked goods, ice cream, and chocolate. However, these food items often contain high FODMAP ingredients like lactose, honey, high fructose corn syrup, and wheat flour. This can make enjoying sweet and creamy treats very difficult. Not to worry, there are still some sweeter treats that you can enjoy on the low FODMAP diet, but you will just have to be a little more cautious. Here are some of my favorites!
Is chocolate low FODMAP?
The FODMAP content of different chocolate varieties depends on the content of milk within the chocolate. Both white chocolate and milk chocolate can become high FODMAP in certain amounts – about 5 squares (30 grams) of either is considered ‘moderate’ when it comes to lactose. Try to stick to less than this if you are in the elimination phase or lactose intolerant. Dark chocolate, however, is lower in lactose.
Camino dark chocolate bars are a great option when you want that satisfying melt-in-your-mouth creamy chocolate. When you stick to the dark chocolate varieties, you don’t have to worry about any milk products that may upset your GI tract. Camino brands are also great because there is more than just the original plain dark chocolate. I personally love the orange dark chocolate bar, but they also sell the raspberry chocolate bar, espresso dark chocolate, extra dark, and mint dark chocolate!
If you enjoy a little crunch with your chocolate, I highly recommend Prana Carazel Chocolate Bark (with caramelized nuts and sea salt). Doesn’t that sound amazing? This snack is perfect for those who just can’t decide between sweet or salty! This chocolate bark contains 62% cocao, with nuts and sea salt. Just be careful not to eat the full bag as it contains hazelnuts and almonds (which can be high FODMAP above 10 nuts each). Stick to the portion size on the nutrition label to ensure that you are consuming a low FODMAP portion – because hazelnuts & almonds, in large portions can become high FODMAP!
Are there any low FODMAP ice creams?
The ice cream we know and love isn’t generally FODMAP friendly, due to the high amount of lactose. Plus, many varieties also contain other FODMAPs such as wheat-based cookies and wafers or even honey. However, there are some fantastic alternatives for those following a low FODMAP diet.
One of my favorites is Righteous Gelato’s dairy-free raspberry-lime sorbetto. This creamy sorbetto is refreshing on a hot day, as it is bursting with a fruity flavour! At my local grocery store, raspberry-lime was the only low FODMAP option in stock, but online Righteous also makes Strawberry-Rhubarb, Blueberry Limeade, and Lemon Lime. You may be able to find these other unique flavours at your local store, but just make sure to stick to the dairy-free varieties so that the lactose does not bug you!
Looking to replace your favourite ice cream bar? Check out the PC Lemon Skyr bars from Loblaws stores. These bars are so creamy and satisfying and come in a few different flavours – the strawberry would also be a great option! These are my faves for the perfect lactose-free alternative to ice-cream!
Another frozen dessert to look out for is the Dole dark chocolate pineapple dippers. These pineapple chunks covered in dark chocolate are a great sweet treat while on a low FODMAP diet! Enjoy right from your freezer, or allow them to thaw at room temperature for a couple of minutes before consuming. They also come in individually wrapped packages so they are easily portioned controlled.
What are some low FODMAP cookies?
Cookies can definitely be tricky to replace on a low FODMAP diet, but it can be done! There are a few store-bought cookie options that hit the spot every time! For starters, the Glutino gluten-free lemon wafers are a great sweet treat. They are made with potato starch and cane sugar, which are both low FODMAP ingredients!
If you’re more into a classic cookie – I’d suggest Walker’s gluten-free shortbreads. They still have all the buttery flavour of shortbread without the high FODMAP ingredients of wheat flour.
Best for last – who doesn’t LOVE chocolate chip cookies? The soft baked mini chocolate chip cookies from Made Good are a great option on the low FODMAP diet. Plus, they’re mini – so fun! These cookies don’t have added inulin, but be careful, as some of their other products DO have inulin (a high FODMAP ingredient) in them.
Written by Nancy Gammack
University of Alberta Dietetic Student
Most original (salted but not seasoned) corn chips are low FODMAP. Additionally, plain potato chips like Lays Classic or Ruffles Original are low FODMAP. Learn more about high FODMAP ingredients to look for in your salty snacks.
Many nuts are low FODMAP including pecans, brazil nuts, walnuts, and macadamia nuts. Almonds and hazelnuts are low FODMAP in small portions (about 10 nuts). Cashews and Pistachios are high FODMAP and should be avoided on the elimination phase of the low FODMAP diet. Learn more about low FODMAP snack foods.