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A List of 15+ Low FODMAP Store-Bought Snacks

A smiling woman sitting down to eat a healthy green salad.
A List of 15+ Low FODMAP Store-Bought Snacks Featured Image

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 a digestive health dietitian, I recommend to my IBS patients to keep the Monash App on hand. This is especially helpful for when ingredients get more complex in snack foods – especially different types of sugars. 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!

Several snacks including cheese cubes, walnuts, pretzels, chips, and cracker are scattered over a wooden cutting board on top of a wooden table.

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 are definitely a favorite amongst my IBS patients! 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. I 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. I find this is a great suggestion for my patients who just want to be able to enjoy a snack with their families – no need to buy any separate snacks, as everyone can enjoy the same bag of pretzels!

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.
Popcorn in a white bowl sitting on top of a wooden surface and a white dish towel. A decorative plant sits beside the popcorn

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.

Seven chocolate bars stacked on top of each other. The stack includes white chocolate, dark chocolate, and milk chocolate bars.

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.

Several snacks including cheese cubes, walnuts, pretzels, chips, and cracker are scattered over a wooden cutting board on top of a wooden table.

Written by Nancy Gammack
University of Alberta Dietetic Student

Are corn chips low FODMAP?

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.

Are nuts low FODMAP?

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.

Categorized: Feature, Gut Health & IBS

25 responses to “A List of 15+ Low FODMAP Store-Bought Snacks”

  1. Thanks for this helpful article. Although many great options are suggested, I would hesitate to assume that Glutino gluten-free pretzels are low FODMAP. They contain ingredients that have not been lab tested for FODMAPs, such as faba bean protein and a fibre blend containing pea fibre, bamboo fibre, and flaxseed fibre. It is unfortunate that many gluten-free products may be high FODMAP because of added ingredients like these, despite the absence of wheat. Do you have thoughts about these particular ingredients or why you would suggest the Glutino pretzels as a low FODMAP option? For comparison, Snyders gluten-free pretzels do contain cellulose gum (perhaps this is fermentable), but there are no additional fibres.

    • Hello!

      I’m a bit confused at what ingredient list you are looking at perhaps they’re different in different countries? The ingredients are: Corn Starch, Potato Starch, Palm Oil, Soy Flour, Sugar, Sea Salt, Carboxymethylcellulose, Sodium Bicarbonate, Sodium Pyrophosphate, Soy Lecithin, Yeast Extract, Sodium Hydroxide. Perhaps its different in another country – these would be Low FODMAP at a typical serving 🙂

      • The ingredients listed by Melissa actually are from the link you have included in the article. On Amazon, you can see the ingredient list clearly include faba bean protein or the fibre blend, for instance.

        • It looks like they changed their recipe! Looking at the comments on Glutino it looks like this was as fairly recent change. The article was last updated in May 2023 so it looks like it’s time for another review. However, it is very likely 1 serving of these would still be low FODMAP, given how much corn fibre could possibly be in 1 serving (<0.5g given that there are 0g of fibre in a serve, which also means the faba bean protein would be less than that in quantity).

          I will get our team to suggest a different gluten free pretzel on the blog soon - but a favourite in our house is Snyders of Hanover GF pretzels!

  2. Hi. I’m new to the low FODMAP lifestyle. Are rice cakes and corn cakes low FODMAP? I see some places that say they are, and some that say they aren’t. In particular I am looking at Magic Pop rice cakes and Lieber’s or Galil rice cakes and corn cakes. Thank you so much!!

    • Great question! Yes – rice cakes are low FODAMP up to 4 per sitting, and corn thins are Low FODMAP at 1 per meal. Monash app is the most reliable place for information!

  3. For me the Mary’s Gone Crackers have not been low-FODMAP and trigger symptoms. Perhaps it is the garlic. On a good day with no other higher FODMAP foods, I can tolerate 1/2 serving of Original Mary’s Gone Crackers.
    I am looking for low-FODMAP crackers that do not have high GOS, Fructan, or Sorbitol. I usually buy Schar or gluten-free Wasa, but not the best glycemic load. Crunchmaster Multiseed seem ok. And I can tolerate storebought tostadas (tortilla chips) or homemade from local corn tortillas, particularly if nixtamal maize is used and there are no fillers

    • Oh there are some without garlic – but definitely some do have garlic! It might help to try the ones without garlic. You can also reduce glycemic load by pairing those other crackers with a fat or protein choice 🙂

  4. My son has dietary fructose intolerance, so we’re following a low fodmap for him and I’m struggling to find snacks. The Made Good cookies have broccoli and beet extracts – does it being an extract change the amount of fructose/fructans?

    • Hi Emma! That can be such a challenge! It is such a small amount of vegetable extract, it would be a good fit for a low fructose/fructan diet. Hope that helps to make things easier!

      • thank you so much for your reply! I’ll pick some up for him today 🙂 I’m sure he’s going to be super excited for these.

  5. Are Tate’s Gluten Free cookies really considered low fod map ? They seem to contain lots of trigger ingredients for IBS sufferers.
    They irritate me and was wondering if anyone else had adverse effects from Tate’s Cookies . I have tried the lemon ones as well. They don’t agree with me either . Thank you for your support.

    • Hi Janice! Both are Low FODMAP – but foods other than FODMAPs can irritate IBS symptoms. Some possible reasons why they might bug you: how many in a sitting are you having? What else might you be eating them with? do you have non-FODMAP IBS triggers (like fat) that might be bothering you? These are some things I often consider when a patient finds consistently that a particular Low FODMAP food triggers symptoms for them. I hope that helps you to get to the bottom of it! Sincerely, Andrea

  6. My body has a very difficult time with fat due to gallbladder removal surgery that had complications and I suffer chronic digestive issues and pain. Some days I could just have pretzels or saltines as my meal. Would that be because they help ease nausea and easy to digest?
    I can basically only eat one meal a day. Spring mix, fresh spinach or iceberg lettuce w/fat free ranch dressing, a plate of fresh sliced tomatoes with lots of sea salt, a Lean Cuisine herb roasted chicken and 3 slices of plain wheat bread. I’ve been cheating eating to see if I can tolerate fat any better. Some cases yes, some no and I suffer from it. My level of pain always centers around what my bowels are/aren’t doing. I’ve had multiple tests but no answers except I’m lactose intolerant, have IBS that’s usually C but can flip with certain foods,diverticulosis, GERD which I take medication for. I’ve been full of gas and “abnormally bloated” ever since the surgery, never before. I’m 56 white female. I do have depression and anxiety treated with meds and live under much stress. I have my adult Godson living with me who’s co-occurring, serious mental illness he refuses medication for, My mobile home burned down last year losing almost everything including 7 cats. I’m on disability with only $1700 a month in MD so I’ll have to be employed next year for us to have anywhere for us to live. I know that plays a big part on IBS and my entire digestive system. I see conflicting things on different sites of FODMAP diets many things allowed I can’t eat due to high fat, Help’

    • Hi Caroline, I’m sorry you’re struggling so much with your symptoms. Are you able to access a dietitian through your medical support in the US? They will be able to provide individualized advice especially given your overlapping diagnoses. Wishing you well!

  7. I was diagnosed with SIbo-methane years ago and after four years started the antibiotics for two weeks. It’s extremely frustrating eliminating foods for a few months because my current only symptom was gas and no pain or belching ..
    I have read the SIBO books published in which I included after antibiotics prokinetics for a month the first time a few years ago.. Seems like it never goes away
    I am a healthy vegetarian eater as well but miss my little dairy free ice cream right bow.. Frustrated completely!

    • SIBO is definitely frustrating in that it does tend to recur, and symptoms can persist. I find working alongside a psychologist to be SUPER helpful because I think people forget that the burden of living with chronic illness is so tough! While it won’t make symptoms go away it can help with our coping of them. I hope that helps!

  8. i am lactose, maltose and sucrose intolerant and have GERD. I have reduced my diet to plain meat and fish, with oil and salt for flavor. Brown rice not white rice was recommended by a dietician. I am looking at your snacks, for example, sklyr bar ice cream, which claims to be lactose free yet the first ingredient is milk. with all these conditions, is the FODMAP diet even a choice for me? looking for snacks, ie; pretzels, tortilla chips, but these have to be sugar free and not fried. HELP?

    • I’m sorry you’re struggling! When someone is intolerant to certain sugars, it means they lack the enzymes to effectively break down the bonds between the sugars, leading to maldigestion and diarrhea.

      However it doesn’t mean foods are always ‘off limits’ for example, in the case of a yogurt bar, it can be lactose free if the lactose was broken down. the Low FODMAP diet is not low in sucrose or maltose and would be unnecessarily restrictive and not targeted towards reducing the maltose and sucrose. Working with a dietitian can help to determine the most appropriate diet for you!

  9. I’ve been on a low fodmap diet for over 7 months. I still have awful feelings of weakness I think related to whichever area the food is in my intestines. Usually followed by loose stool and huge amounts of gas.

    • Hi Margaret! Weakness isn’t typically a symptom of irritable bowel syndrome so I definitely recommend chatting with your doctor or dietitian to help you get to the bottom of it! There are other GI conditions that can contribute to the sensations you’re experiencing and maybe some other strategies to help. I hope that helps!

  10. Andrea, I just found your article and was really impressed by how informative yet compassionate you are. I am starting a Fodmap diet tomorrow evening after I complete my SIBO Breathing test. I’ve been very ill the last 3 years and think I finally have a gastro doc which isn’t blowing me off. Getting a endoscopy and ultrasound this month. My question is do you have a blog you write on this subject? I’d like to follow the information you provide.

  11. Hi, Andrea. I have found your blog so informative, your supportive comments refreshing and your insight extremely helpful. I have been struggling for almost a year now. Bloating, stomach pain, recurring pylori infections, inflammation and a hiyatal hernia. I am on chronic meds for excessive acid. My doctor recently diagnosed IBS. My concern is that my family has a history of colon cancer; my sister passed at the age of 45 and my brother had a large chunk of his colon removed. I’m trying to navigate my way around a low FODMAP diet, but I’m finding it very difficult to find the right foods and also basically have to budget for this lifestyle. Gluten and lactose free, also all healthier options, fare just so expensive not to mention the psychological shift from ‘Happy eating’ when socializing is just not HAPPY! I hate having to explain, “oh thanks, but I’m sorry I can’t have that.” Do you have an Instagram page I could follow?

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