Low FODMAP Snacks for every occasion

Snacks are ideal to have in-between meals to provide us with some energy and to keep us from getting overly hungry before our next meal. But snacking can be difficult for people on a low FODMAP diet because high FODMAP snacks are so common. For example, regular milk drinks and yoghurts contain lactose, many bars and cereals contain GOS and fructans, dried fruit often contains excess fructose, fresh fruit can contain sorbitol and excess fructose.

This article will show you some snack ideas suitable for people on a low FODMAP diet.  We’re bringing amazing ideas for busy people on the go, kids, high protein snacks, as well as some snack recipes which can be pre-prepared and stored in the fridge or air-tight containers ready to go for when you need a snack.

Who snacks might be ideal for

Low FODMAP snacks are ideal for individuals on a low FODMAP diet, and they can even be shared with friends and family who aren’t on a low FODMAP diet. There are many benefits of having snacks throughout the day including getting in extra nutrients into your diet, tide you over between meals, and to provide you with energy to keep you focused and energised throughout the day. This article will present some quick and healthy low FODMAP snacks which are ideal for any circumstance such as for people on the go and for parents.

Snack Ideas

Fresh fruit and vegetables (low FODMAP ones such as a kiwi or orange), pre-prepared snacks such as muesli bars or dip and crackers as well as pre-packed foods such as protein balls or breakfast bars are all great snack ideas. Listed below are some more ideas.

Quick and easy homemade snack recipes

Some snack options that you can pre-prepare at home can include trail mix, crackers or veggie sticks with dips, and sweet potato chips. Find the recipes for these below.

Trail mix recipe for one serving:

Ingredients:
10g of almonds
10g of sunflower kernels
10g of walnuts
1 mini dark chocolate bar

Method:
1. Mix all ingredients together and serve.

You can add other low FODMAP ingredients to the trail mix such as 1 tablespoon of dried cranberries, just be mindful of which ingredients you are adding to prevent FODMAP stacking. Use the FODMAP Friendly App to help with serve sizes (Google Play for Android or Apple for iPhones).
You can also adjust the amounts to make a larger batch which can be kept in an airtight container, making it easy and quick to grab a handful when you need a snack.

Tzatziki dip recipe for 6+ servings:

Ingredients:
½ large cucumber, peeled
1.5 cups of Greek or Liddells Lactose Free Plain Yoghurt
2.5 tablespoons Cobram Estate Garlic Infused Extra Virgin Oil
1 tablespoon vinegar
½ teaspoon salt
1 tablespoon dill
1 tablespoon mint
1 teaspoon lemon juice

Method:
1. Grate cucumber and press moisture out with a paper towel
2. In a large bowl, combine the yogurt, garlic oil, vinegar and lemon juice and salt
3. To the bowl, add grated cucumber, dill and mint to the yoghurt mixture and gently combine.
4. Serve in a small ceramic or glass bowl
5. Refrigerate before serving (can last in fridge for about 1 week)
Recipe adaption
This is perfect to keep in the fridge and have with cucumber, carrot, and celery sticks or some Simply Wize Crackers.

Sweet potato chips for 1 serving

Ingredients:
½ sweet potato
Salt to taste
½ tablespoon of olive oil

Method:
1. Preheat oven to 250ºC
2. Wash and slice sweet potato as thinly as possible.
3. Place the sweet potato into a bowl, add olive oil and salt and mix well together to ensure the potatoes are coated.
4. Lay the sweet potato slices onto a lined baking tray and bake for 1 hour, rotate the chips halfway through to make sure both sides become crisp.
Note: the thickness of the slices will impact on the cooking time so ensure to check on the chips at 15-minute intervals.
5. Remove when crisp and golden brown. Let cool for 10 minutes and serve.
These chips can be made in larger portions and can be kept in an airtight container for when you need. But it is important to know how much you can have to ensure the chips are still low FODMAP.

Snacks on the go:

The recipes listed above are perfect snacks to have on the go. In addition to this, some other snack ideas include cheese (40g of cheddar, goats, mozzarella, swiss, or tasty cheese) and crackers, low FODMAP muesli bars such as the Food for Health Bars or Fodbods Peanut Butter & Choc Chunk Health Bars and fresh fruit such as a kiwi, clementine or unripe firm banana make great on-the-go snacks.

Kid friendly snacks:

Some snack options that kids on a low FODMAP diet will enjoy include rainbow fruit skewers. For this, just arrange low FODMAP fruits in a rainbow order onto a skewer (i.e., blueberries, strawberries, green grapes, pineapple, clementine, raspberries). Another option is popcorn such as the Piranha sweet and salty popcorn which can make a great lunchbox snack.

High protein snacks:

Suggestions for high protein snacks include 2 hard boiled eggs, tuna on rice crackers, 2 tablespoons of peanut butter with a low FODMAP fruit or vegetable, Greek yoghurt or lactose free yoghurt which you can add fresh berries to or even stir through a teaspoon of maple syrup to sweeten the yoghurt. Additionally, these Liddells Lactose Free yoghurt tubs are ideal for on-the-go.

Sweet snacks:

Sweet snacks are great when you have a sweet tooth craving. Try some of these low FODMAP suggestions such as peanut butter rice crackers, biscuits, or cookies such as the Kez’s Kitchen Vienna Eclairs, The Good Chocolate or fresh fruit, as many low FODMAP sweet fruits will be in season during the summer months such as such as green grapes or oranges.

Top FODMAP Friendly certified snacks by Country

Here you can find below some low FODMAP snack recommendations that are FODMAP Friendly certified based on your location.

For many more products and countries, check out these downloadable lists!

To wrap up

Aim for a variety of different snacks throughout the day. The key tips for searching for low FODMAP snacks are to use the FODMAP Friendly App as a guide to see if your snacks are low FODMAP, look for the certified logo on food products when shopping for snacks to ensure they have been approved to be low FODMAP and use the FODMAP Friendly website to browse snack products.

Written by: Ijmeet Maan, Dietitian
Reviewed by: Kiarra Martindale, Accredited Practising Dietitian