Low FODMAP Snack Ideas (Easy & IBS-Friendly)

Finding snacks when you’re following a low FODMAP diet can feel tricky—especially when you need something quick between meals. The good news is that there are plenty of simple, satisfying snacks you can enjoy without triggering digestive symptoms.

Below is a collection of easy low FODMAP snack ideas, including grab-and-go options, sweet treats, and savoury combinations. These snacks work well during the elimination phase of the low FODMAP diet and can help keep your energy levels steady throughout the day.

Quick Low FODMAP Snack Ideas

These snacks require little to no preparation and are easy to keep on hand.

• Smoothie made with low FODMAP fruit and lactose-free milk (e.g., soy or almond milk)

• Lactose-free milky drinks such as protein milk drinks or a glass of soy milk

• Lactose-free yoghurt or coconut yoghurt

• Boiled eggs

• Popcorn

• ½ cup pretzels

• Plain or salt & vinegar potato chips

• Corn chips

• Two sweet plain biscuits with coffee/tea and lactose-free milk 

• Low FODMAP fruit such as firm banana, blueberries, orange, or kiwifruit

• Banana (firm) with peanut butter on one slice of regular or gluten-free bread

• A small handful of nuts (about 10 almonds or walnuts)

• Chocolate-covered peanuts

• 30g dark chocolate or less than 20g milk chocolate

• Low FODMAP toasted muesli with lactose-free milk or yoghurt

• Gluten-free Weet-Bix with lactose-free milk or yoghurt

Simple Make-Ahead Snacks

If you have a few minutes to prepare something in advance, these options are still quick and easy.

Chia pudding

• 2 tablespoons chia seeds

• ½ cup lactose-free milk

• 1–2 teaspoons maple syrup

  
  

Mix together and leave in the fridge overnight until it thickens.

Overnight oats

• 1/2 cup oats

• 1 tablespoon chia seeds

• 1/2 cup lactose-free milk

• 2 tablespoons yoghurt

• Fruit to top

Mix together and leave in the fridge overnight until it thickens.

Edamame snack bowl

• ½ cup edamame (steamed or cooked as per directions)

• Sesame oil

• Salt or chilli to taste

Crackers & Toppings (Quick Snack Combos)

Crackers are a versatile base for many low FODMAP snack combinations.

Crackers / Toast

• Plain rice crackers

• 2 Salada crackers

• 4 plain rice cakes

• Gluten-free or sourdough bread

• 1x piece of regular bread

Toppings

Try pairing your crackers with one of these:

• 40 g soft cheese or 40 g hard cheese

• Canned tuna or salmon

• ⅛ avocado with ½ tomato or three cherry tomatoes

• Peanut butter, Vegemite, or marmalade

• Firm banana and peanut butter

• 40 g cream cheese with salmon and cucumber slices

• 40 g cottage cheese with a drizzle of maple syrup or 1 teaspoon honey

Tips for Low FODMAP Snacking

• Portion sizes matter: Even low FODMAP foods can become high FODMAP if eaten in large amounts.

• Choose simple ingredients: Plain snacks without onion, garlic, or high-fructose sweeteners are usually safer options.

• Balance carbs, protein, and fats: Snacks that include protein or healthy fats tend to keep you fuller for longer.

Having a list of

 can make the diet much easier to follow. Keep a few of these options stocked in your kitchen so you always have something quick, satisfying, and gut-friendly when hunger strikes.