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Balanced Low FODMAP Snacks

Written by: Chantel Moodoo, RD & Symone Moodoo, RD

Updated: April 3rd, 2025

Learning how to build balanced snacks is key to providing your body with sustainable energy and can help prevent feelings of extreme hunger at mealtime.

However, when on a restrictive low FODMAP diet, finding snacks that both satisfy and are non-triggering to your IBS can feel overwhelming and at times, impossible. Rest assured you are not alone, we are here to help!

This article will walk you through tips on how to build balanced low FODMAP snacks that satisfy and provide you with 5 low FODMAP snacks to get you started!

Let’s begin by reviewing the basics!

What are FODMAPs?

FODMAP is an acronym that stands for:

F = fermentable
O = oligosaccharides (fructans and galactans – found in some grains, legumes and nuts)
D = disaccharides (lactose – found in dairy products)
M = monosaccharides (fructose – found in some fruits and vegetables)
And
P = polyols (sorbitol and mannitol – found in some fruits and sweeteners)

FODMAPs are a group of carbohydrates (sugars) that are not well digested and absorbed in the gut.

As these carbohydrates move through the digestive tract, feelings of bloating, gas and intense pain may be experienced by those dealing with IBS. Choosing low FODMAP foods can help work towards alleviating these GI symptoms.

Who might benefit from building balanced low FODMAP snacks?

Those experiencing uncomfortable GI symptoms after eating
If you find yourself lacking energy throughout the day
And are looking for snacks that will actually keep you fuller for longer in-between meals

Tips for building low FODMAP snacks

1. Become familiar with foods that fall under the high and low FODMAP categories

Consult a registered dietitian for assistance
Refer to the Monash University Low FODMAP Certified app
See table 1 for a sample list
Choose CDHF certified low FODMAP food products

2. When grocery shopping, look for low FODMAP certifications on packages.

FODMAP friendly
Monash University low FODMAP certified

3. At home, pair a low FODMAP carb choice with a low FODMAP protein or low FODMAP fat option

Combining carbohydrates with protein and/or fat can help stabilize blood sugar levels, keep you fuller for longer, provide sustainable energy and can prevent overeating

4. Meal prep ingredients ahead of time so that they are readily available

This will help avoid the likelihood of reaching for processed snacks that won’t satisfy or nourish
- What can meal prep look like?
  - Wash and pre-chop vegetables and fruits when you come home from the store
  - Slice and portion cheeseEmpty nuts and seeds into larger containers
  - Batch cook low FODMAP grains for convenience

Table 1. Examples of high and low FODMAP foods/ ingredients

Food Category	Avoid High FODMAP Foods / Ingredients	Choose Low FODMAP Foods / Ingredients
Vegetables	Artichoke	Green Bell Pepper
	Asparagus	Carrot
	Garlic	Cucumber
	Onion	Radish
	Cauliflower	Lettuce
	Mushrooms	Potato
	Green Peas	Sweet Potato
	Sugar Snap Peas	Spinach
	Leeks	Zucchini
	Beets	Green Beans
Fruits	Apples	Pineapple
	Cherries	Cantaloupe
	Peaches	Grapes
	Nectarines	Strawberries
	Pears	Kiwi (green)
	Watermelon	Oranges (navel)
	Mango	Banana (firm)
	Plums	Dragon Fruit
	Apricots (dried)	Papaya
	Grapefruit	Mandarin Orange
Grain Products	Wheat Bread	Corn Tortilla
	Rye Bread	Gluten Free Crackers (plain)
	Breakfast Cereals	Gluten Free Bread
	Cookies	Popcorn (air popped)
	Crackers	Oats
	Barley	Corn Flakes
	Couscous	Rice Cakes (plain)
		Quinoa
		Rice Noodles
		Rice
Dairy & Alternatives	Cow’s Milk	Lactose Free Cow’s Milk
	Yogurt	Lactose Free Soft Cheese
	Evaporated Milk	Mozzarella
	Ice Cream	Parmesan
	Ricotta	Cheddar Cheese
	Cottage Cheese	Lactose Free Yogurt
	Mascarpone	Feta Cheese
	Cream	Brie Cheese
	Soy Milk (made from whole soy beans)	Lactose Free Cottage Cheese
Meats & Alternatives	Most Legumes	Canned Chickpeas
	Most Pulses	Eggs
	Some Marinated Meats	Chicken
	Some Processed Meats	Seafood
	Some Marinated Seafood	Tofu (firm)
	Black Beans	Tempeh
	Chickpeas	Turkey
	Kidney Beans	Canned Lentils
	Lentils	Salmon
	Tofu (silken)	Tuna
Nuts & Seeds	Pistachios	Peanuts
	Cashews	Walnuts
		Macadamia Nuts
		Pumpkin Seeds
		Sunflower Seeds
		Chia Seeds
		Hemp Hearts
		Peanut Butter
Herbs & Spices		Chives
		Dill
		Parsley
		Cinnamon
		Black Pepper
		Basil
		Mint
Sugars & Sweeteners	Honey	Dark Chocolate
	High Fructose Corn Syrup	Maple Syrup
	Agave	Table Sugar
	Corn Syrup	Brown Sugar

Now, let’s create some tasty low FODMAP snacks together!

5 Balanced Low-FODMAP Snacks

Fruit and Lactose-Free Yogurt Parfaits

Some people find that lactose containing products can cause stomach upset. Choosing lactose-free yogurt can be a great way to help minimize feelings of discomfort.
Try pairing plain lactose-free yogurt with low FODMAP fruits such as cantaloupe or pineapple to create balanced low FODMAP snacks that satisfies your taste buds and gut!

Low FODMAP snack: lactose free yogurt parfairs

DIY Trail Mix

Store-bought trail mix can be high in sugar and fat
Consider making your own at home by mix and matching ingredients you like and can tolerate.
A simple low FODMAP trail mix combination includes: air popped popcorn, dark chocolate, walnuts and/or peanuts and pumpkin seeds. Add another level of flavour by sprinkling a dash of cinnamon overtop

Lactose-Free Soft Cheese + Gluten Free Crackers

A variety of hard and soft lactose-free cheeses such as cheddar, mozzarella, and brie are all great low FODMAP dairy options
For sustained energy between meals, try pairing lactose-free brie with gluten free crackers
- Why gluten free? Many wheat-based (gluten containing) products available can be high in fructans, a highly fermentable oligosaccharide. Choosing a gluten free alternative, such as plain gluten free crackers may be safer.

Note: not all gluten free products will be low FODMAP. Always read the ingredient list and product labels before purchasing.

Low FODMAP snack: lactose free cheese and gluten free crackers

Veggies and Dip

Not all store-bought dips and spreads are created equal. Many may contain high FODMAP ingredients such as garlic, onion and celery.
Consider making your own at home. Take it a step further and increase the protein of your dip by using canned salmon or canned chickpeas and lactose free plain yogurt.
- Season with salt and pepper as well as fresh herbs like chives and dill.
- For a filling snack that curbs hunger, pair your homemade dip with low FODMAP veggies such as carrots and cucumbers for added nutrition!

Banana & Peanut Butter “Sushi” Rolls

Upgrade the classic banana and peanut butter snack by creating fruit “sushi” rolls! This snack uses a few ingredients and is easy to make. Simply add 1-2 tbsp of peanut butter to a corn tortilla, placing a firm banana to one corner and then rolling it up. Cut into desired pieces and enjoy!
- Have fun by adding cinnamon or hemp hearts over top for garnish
- Don’t like bananas? No problem! Swap banana for another low FODMAP fruit such as strawberry slices
- Allergic to peanuts or want to make this snack school friendly? Replace peanut butter with sunflower butter!

Looking for more tailored low FODMAP snacks?

Triggers vary from person to person. Speak with a registered dietitian to help you on your snacking journey. Registered dietitians are trained health professionals who will work with you to help identify your specific triggers and provide snack pairings that take your likes and dislikes into consideration.

If you are not currently following a low FODMAP diet, it’s important to consult with your primary care provider and dietitian to find out if this diet is right for you and how to safely implement it.

Conclusion

Building balanced low FODMAP snacks that incorporate low FODMAP carbohydrates with a low FODMAP protein or healthy fat is a great way to help curb hunger and boost energy levels all while minimizing IBS symptoms.

References

Collins, L. (2017). Using herbs & spices on a low FODMAP diet. Monash University FODMAP Blog, https://www.monashfodmap.com/blog/using-herbs-spices-low-fodmap-diet/

Dietitians of Canada. (2023). Managing lactose intolerance. Unlock food, https://www.unlockfood.ca/en/Articles/Allergies-and-Intolerances/Managing-lactose-intolerance.aspx

Dietitians of Canada. (2019). The Low FODMAP Diet: Healthy Eating Guidelines. PEN Handout

Dietitians of Canada (2022). What is the Low FODMAP Diet?. Unlock food, https://www.unlockfood.ca/en/Articles/Digestion/What-is-the-Low-FODMAP-Diet

Lee, J. (2024). Meat, seafood, eggs and cooking fats – low FODMAP?. Monash University FODMAP Blog, https://www.monashfodmap.com/blog/meat-seafood-eggs-and-cooking-fats-low-fodmap/

Monash University. (2019). FODMAPs and Irritable Bowel Syndrome. Monash University Website, https://www.monashfodmap.com/about-fodmap-and-ibs/

Moore, K. (2024). Low FODMAP Snacks for Back to School and Work. Canadian Digestive Health Foundation Article, https://cdhf.ca/en/low-fodmap-snacks-for-back-to-school-and-work/

Rhys-Jones, D. (2021). Gluten and IBS. Monash University FODMAP Blog, https://www.monashfodmap.com/blog/gluten-and-ibs/

Senchuk, A. (2024). Understanding the low FODMAP Diet. Canadian Digestive Health Foundation Article, https://cdhf.ca/en/understanding-the-fodmap-diet/