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- 10 Best Low-FODMAP Snacks in 2022 (Registered Dietitian-Reviewed)
10 Best Low-FODMAP Snacks in 2022 (Registered Dietitian-Reviewed)
No matter what diet you follow, it's always a good idea to have snacks on hand for when those sweet or salty cravings hit. But anyone who follows a low-FODMAP diet knows that popular go-to's, like crackers, pretzels, and candy, should be limited. If you're already hungry, it can be hard to resist grabbing whatever's handy. To prepare, stock your pantry with our low-FODMAP favorites so you can snack away without any negative side effects.
GoMacro's Macrobars, for the most part, are low-FODMAP certified and come in a variety of flavors. The banana almond butter flavor tastes like banana bread, but without any wheat to bother your digestive system! We have nine more delicious sweet and savory options below. And for more information on how to pick low-FODMAP snacks you will love, check out our comprehensive buying guide reviewed by a registered dietitian after the list.
Devan is a dietitian with a passion for preventative nutrition and educating the community on how to live a healthy life. She has experience in cardiovascular disease, GI disorders, and acute care.
mybest US' editing team consists of experienced members who have backgrounds in writing, editing, translation, and more. We are dedicated to researching what makes a product or service the best to users in the US in order to create top-quality articles. From skincare, to kitchen appliances, and to DIY supplies, our mission is to find the best ones for you.
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Table of Contents
- What Are FODMAPs?
- How to Choose a Low-FODMAP Snack - Buying Guide
- ① Avoid Wheat, Barley, and Rye
- ② Pay Attention to Flavorings in Savory Snacks
- ③ Watch Out for Certain Ingredients in Sweet Snacks
- ④ Know What Foods You Can Pair Your Snacks With
- ⑤ Use an App to Double-Check Your Snacks
- ⑥ Pay Attention to the Serving Size
- ⑦ Look for Low-FODMAP Certifications
- 10 Best Low-FODMAP Snacks
- No. 1：GoMacro | Macrobar Prolonged Power | 12 pack
- No. 2：Deep River Snacks | Kettle Cooked Potato Chips | 24 pack
- No. 3：Mary's Gone Grackers | Real Thin Crackers | 6 pack
- No. 4：Mario Camacho | Pitted Snack Olives | 12 pack
- No. 5：Fody Food Co. | Vegan Protein Nut Bar | 12 pack
- 5 more products
- Devan's Recommended Product for a Low-FODMAP Diet
- Frequently Asked Questions
- Is low-FODMAP also gluten-free?
- Enjoy These Gluten-Free Snacks!
What Are FODMAPs?
FODMAP stands for “fermentable oligo-, di-, mono-saccharides, and polyols.” While this sounds complicated, FODMAPs are essentially certain types of carbohydrates and sugars that occur naturally in foods and resist digestion.
FODMAPs Can Cause Digestive Issues
Instead of being absorbed into the bloodstream, FODMAPs pass through your small intestine, where they’re fermented by your gut bacteria to use as fuel. This process creates hydrogen gas and can draw extra liquid into your intestine.
This excess gas and liquid can cause digestive issues like gas, bloating, stomach pain, diarrhea, and constipation. FODMAP sensitivity is especially common in people with irritable bowel syndrome (IBS) but can occur in other people as well.
The process of digesting FODMAPs is the same for everyone, but this becomes an issue for those with IBS because of the associated motility and gut sensitivity issues which lead to increased water and gas (more than with those who have a normally functioning gut), causing the bloating, diarrhea, and more.
FODMAPs Are Found in a Variety of Foods
While FODMAPs are not found in proteins like meat and seafood, they can be found in nearly any other type of food. Common FODMAPs include fructose, a sugar that naturally occurs in many fruits and vegetables, and fructans, which are multiple fructose molecules linked together, found in grains like wheat, barley, and spelt.
Lactose is a carbohydrate found in dairy, while galactans are carbohydrates that occur in legumes. And polyols are sugar alcohols that naturally occur in some produce and are also used as sweeteners in processed food. FODMAPs occur at different levels in different foods, and sensitivity can vary from person to person.
In addition to grains, fructans are also the main FODMAP in nuts and vegetables. Lactose is considered high-FODMAP, but there are some dairy products that are tolerated better than others by those who are sensitive to FODMAPs, like butter and hard cheeses. It's important to note that polyols can also often be found in sugar-free or low-sugar items, especially beverages and chewing gums.
How to Choose a Low-FODMAP Snack - Buying Guide
While low-FODMAP certifications exist, they're not super common. So, finding low-FODMAP snacks can take a little more work. In this guide, we will walk you through the important things to watch out for.
① Avoid Wheat, Barley, and Rye
Wheat, barley, and rye are common ingredients in snack foods and can be found in cereal, crackers, cookies, and more. However, they’re high in fructans and should be avoided on a low-FODMAP diet.
When shopping, try looking for gluten-free versions of your favorite snacks. You should still check for other high-FODMAP ingredients, but gluten-free foods will be free of wheat, barley, and rye. You can also look for keto or low-carb snacks, which are less likely to have wheat.
② Pay Attention to Flavorings in Savory Snacks
If you’re a savory snacker, there are plenty of options to satisfy your salt cravings, like gluten-free pretzels, potato chips, tortilla chips, crackers, and rice cakes. In addition to avoiding wheat, barley, and rye, pay attention to the flavorings.
Garlic and onion powder are often used in flavored chips but are not recommended for a low-FODMAP diet since garlic and onions are high in fructans. When in doubt, stick with plain salted savory snacks rather than ranch, cheese, or other flavors.
Inulin is also used in a lot of the popular prebiotic sodas and beverages that are popping up on the market. Brands like Poppi and Olipop contain inulin and chicory root in most of their soda- or cola-flavored options (not seen in all flavors) to provide the prebiotic fiber. Although these can be helpful alternatives to soda for some, they can be a source of FODMAPs that may cause other issues, especially for those who suffer from IBS.
③ Watch Out for Certain Ingredients in Sweet Snacks
If you have a sweet tooth, you probably won’t have to worry about garlic and onion powder in your snack foods! However, you should pay careful attention to the sweeteners used in your snacks. Fructose, high fructose corn syrup, and honey are all high in fructose and should be avoided.
You should also steer clear of xylitol, mannitol, maltitol, and sorbitol, which are polyols (the "P" in FODMAP). Instead, look for cane sugar, maple syrup, or certain artificial sweeteners not ending in "tol."
In addition, you should watch out for inulin and chicory root, which contains inulin. Inulin is a fructan that gives foods a creamy consistency and counts as a dietary fiber but is not easy for your body to digest. Inulin and chicory root can be found in yogurt, protein shakes, high-fiber bars, granola, and cereal.
④ Know What Foods You Can Pair Your Snacks With
Sometimes snacks are more filling and satisfying when paired with a complementary food. Think pretzels and peanut butter, chips and dip, or cheese and crackers. Consider what foods you might pair them with to ensure that your entire snack will be low-FODMAP friendly.
Fruits and Vegetables Can Be High in Fructose
If you like to snack on raw fruits and veggies, you will want to look for options low in fructose. Common fruits to avoid include apples, cherries, nectarines, peaches, pears, and watermelon.
Instead, try cantaloupe, grapes, kiwis, mandarins, and strawberries, which you can pair with a low-FODMAP cereal, yogurt, granola, or even cheese.
When it comes to vegetables, you should avoid cauliflower and sugar snap peas, but you can eat most other snacking veggies like bell peppers, carrots, cucumbers, and tomatoes. Just make sure your dip is also low-FODMAP and doesn’t contain garlic or onion!
Most Cheese and Nuts Are Safe in Small Servings
Adding some cheese or a handful of nuts to your snack is a great way to round it out and make it more filling. The main FODMAP in cheese is lactose, so look for low-lactose cheeses like brie, cheddar, camembert, Havarti, and most hard cheeses.
Most nuts and seeds are considered low-FODMAP, but you should steer clear of cashews and pistachios, which contain fructans and galacto-oligosaccharides. Instead, try peanuts, walnuts, macadamia nuts, sunflower seeds, or almonds.
⑤ Use an App to Double-Check Your Snacks
Sticking to a low-FODMAP diet can be harder than other diets since there’s no single list of items to avoid. Plus, some high-FODMAP foods like onion and garlic show up in so many things that it can be hard to remember to check for them.
Some ingredients, like chickpeas and corn, can be high in FODMAPs when prepared one way and low in FODMAPs when prepared another way. In addition, snacks that contain a large number of individual low-FODMAP ingredients can end up causing a reaction in some people.
Using an app or the internet to double-check items while you shop can save you a lot of time and energy. There are multiple apps out there that will tell you whether or not a food is low-FODMAP. There are both free and paid options, so you can try them out and see which one works best for you.
The Monash App is a good one that lets you look for companies and brands that are certified and also allows you to search for specific food items, including those that are prepackaged.
There are some Monash-certified brands (FodyFoods, SunChips, Quaker, BelliWelli) that can be found on the app as well that are good to have on hand or as pantry staples to make sure you've got low FODMAP items available in a pinch without having to comb through all of the ingredients of an item.
⑥ Pay Attention to the Serving Size
Because FODMAPs are found in so many foods, it’s impossible to avoid them completely; that’s why it’s called a low-FODMAP diet and not a “no-FODMAP” diet! For many people, especially those with IBS, symptoms are dependent on how much of a low-FODMAP food they eat. This means that serving size is important.
A low-FODMAP food can become a high-FODMAP food if you eat too much of it. However, beware of the serving size listed on the nutrition label. The FDA states that serving size reflects the amount of food that is usually consumed, not a recommendation of how much you should eat.
The best way to determine how much of a specific food you can eat on a low-FODMAP diet is to look for an app that includes serving sizes or consult a registered dietician. Also, know that FODMAP sensitivity is different for everyone, and it may take some trial and error to determine what works for your body.
Again, Monash University has a great app that breaks down serving sizes and uses the 'traffic light' system to identify serving sizes that are generally low (green), moderate (yellow), and high (red) in FODMAPs. This is great for those who are visual.
Using the FODMAP diet as an elimination diet can also be one way to help identify any specific foods that cause issues and help narrow down serving sizes a little better; however, an elimination diet should be completed with professional guidance and is not appropriate for everyone.
⑦ Look for Low-FODMAP Certifications
While the FDA doesn’t regulate the labeling of food as low-FODMAP, there are a couple of third-party certifications you can look for. Monash University and FODMAP Friendly both provide low-FODMAP certifications that involve laboratory testing to ensure minimal FODMAP levels.
However, these certifications aren't as common as other kinds of certifications, like gluten-free, so buying only certified snacks might feel limiting depending on where you shop. There are plenty of low-FODMAP foods that aren't certified, but if you're highly sensitive to FODMAPs, certifications can help give you some peace of mind.
10 Best Low-FODMAP Snacks
Products | Image | Click to purchase | Points | |
|---|---|---|---|---|
1 | GoMacro Macrobar Prolonged Power | | A Vegan Protein Bar That Tastes Like Banana Bread | |
2 | Deep River Snacks Kettle Cooked Potato Chips | | Crispy Potato Chips for Salty Snackers | |
3 | Mary's Gone Grackers Real Thin Crackers | | Gluten-Free Crackers Made From Organic Ingredients | |
4 | Mario Camacho Pitted Snack Olives | | Briny Olives to Eat With Cheese, Bread, or on Their Own | |
5 | Fody Food Co. Vegan Protein Nut Bar | | A Low-FODMAP Certified Sweet Treat | |
6 | Garden of Eatin' Mini Yellow Rounds | | Enjoy These Tortilla Chips with Salsa and Guac | |
7 | Angie's BoomChickaPop | | Delight Your Tastebuds With Sweet and Salty Kettle Corn | |
8 | Lundberg Organic Whole Grain Rice Cakes | | Rice Cakes to Eat With All Your Favorite Toppings | |
9 | Tate's Bake Shop Gluten Free Chocolate Chip Cookies | | For the Low-FODMAP Cookie Lovers | |
10 | Nabisco Good Thins | | Versatile Rice Crackers With Just 3 Ingredients |
GoMacroMacrobar Prolonged Power12 pack
$28.41
A Vegan Protein Bar That Tastes Like Banana Bread
Give yourself a boost of plant-based energy with GoMacro's Macrobar. This banana bread-inspired flavor is FODMAP Friendly-approved and features bananas, almond butter, chopped walnuts, and cinnamon. These bars are also organic, gluten-free, vegan, and made without GMOs or soy, so they're fit for a wide range of diets!
A couple of reviewers complained about hard chunks of nuts in their bars. But for the most part, reviewers found them filling and tasty, saying they're the perfect pre- or post-workout snack. Plus, those with sensitivities said these bars don't cause any digestive issues.
Crispy Potato Chips for Salty Snackers
These kettle chips from Deep River Snacks have just three ingredients (potatoes, sunflower oil, and salt), so you don't have to worry about hidden high-FODMAP flavorings. They're gluten-free, Non-GMO Project verified, and made in a nut-free facility. Plus, the two-ounce bags are perfect for quick snacking!
Overall, buyers said the chips are crispy, flavorful, and not too greasy. They appreciated that the company uses sunflower oil instead of canola oil. Some reviewers added that these chips are kid-approved!
Gluten-Free Crackers Made From Organic Ingredients
If you're looking for a cracker to eat with cheese, dips, or alone, check out Mary's Gone Crackers. The Real Thin Crackers are certified organic and gluten-free, with a low-FODMAP ingredient list. Instead of wheat flour, they use a blend of brown rice, tapioca, quinoa, and millet.
The main complaint reviewers had was that these crackers tend to break in transit, so your box may arrive with some broken pieces. Still, they agreed that the flavor is excellent and likened the buttery, slightly sweet taste to Wheat Thins. Others said they're a good size and thickness to hold up to dips and spreads.
Briny Olives to Eat With Cheese, Bread, or on Their Own
Try something different for snack time with Mario Camacho's olive pouches. Each easy-to-open pouch contains less than 80 calories of black olives seasoned with sea salt. There are no pits or brine, making this a convenient and mess-free snack. Plus, they're gluten-free with zero cholesterol and no trans fats.
If you're used to eating canned olives in brine, know that these are a little different; some reviewers didn't like the texture. However, others said they wished the pouch contained more! Most reviewers found these to be a delicious snack and said the pouches are perfect for eating on the go.
A Low-FODMAP Certified Sweet Treat
With almonds, walnuts, and dark chocolate, these protein nut bars from Fody are the perfect treat for your sweet tooth. They're certified low-FODMAP by Monash University and use brown rice syrup and maple syrup as sweeteners. Also, check out the almond coconut, blueberry, and peanut butter flavors.
A couple of reviewers warned that these bars are quite chewy, especially for people with jaw issues. But overall, reviewers said these are a delicious sweet treat to have on hand. Those with IBS or digestive issues said that they don't experience discomfort after eating them and appreciated having a snack made just for them.
Enjoy These Tortilla Chips with Salsa and Guac
It's hard to resist a good chip, and Garden of Eatin's tortilla chips are no exception! Made from just organic yellow corn, oil, and salt, they're gluten-free and Non-GMO Project verified. Dip these mini rounds into some low-FODMAP guacamole or salsa for a satisfying snack.
When it came to the chips themselves, reviewers agreed that they're delicious! They liked their crunchy texture, saying they stand up well to dips. A few also appreciated that these chips are lower in sodium than other options.
Delight Your Tastebuds With Sweet and Salty Kettle Corn
While fresh corn can be a high-FODMAP food in moderate amounts, popcorn is low-FODMAP and safe to eat! BoomChickaPop contains just four ingredients and is vegan, gluten-free, and Non-GMO Project verified. And at just 70 calories per cup, it's a great pick for the calorie-conscious.
While a handful of reviewers said the quality can be inconsistent, most said they couldn't put this popcorn down. One person recommended shaking the bag to distribute the sweet kernels, which can settle during shipping. Many said this snack is truly addictive, noting that it's the perfect balance of sweet and salty.
Rice Cakes to Eat With All Your Favorite Toppings
Rice cakes are a versatile snack; they're great on their own or as a blank canvas for a range of toppings. These ones from Lundberg are made from fresh milled organic brown rice. They're thick, crunchy, and hearty, so you will feel satisfied after snacking. Plus, they're gluten-free and vegan!
Some reviewers noted that these rice cakes are more crumbly than other brands. Still, many loved the taste and texture. They said the crispy, lightly salted cakes pair well with both sweet and savory toppings. Plus, the simple ingredients and low calories made them feel healthy while they snack.
For the Low-FODMAP Cookie Lovers
If you're looking for a sweet treat, Tate's Bake Shop has you covered. Their gluten-free chocolate chip cookies are handmade in Southampton, New York, using low-FODMAP ingredients like rice flour and cane sugar. They have a buttery flavor and a thin, crispy texture that melts in your mouth.
Reviewers noted that these cookies are delicate and often arrive in pieces when shipped. But when it came to flavor, they agreed that these cookies are so delicious you can't tell they're gluten-free. Many said they're hard to stop eating once you start, so don't say we didn't warn you!
Versatile Rice Crackers With Just 3 Ingredients
If you're a fan of rice cakes, you should also check out rice crackers. These baked ones from Nabisco are made with just rice flour, oil, and salt. The light flavor pairs well with a variety of dips or toppings, or you can enjoy them on their own for a crunchy, salty snack.
Some reviewers noted that they are on the salty side. Still, many liked the crunchy texture, saying they're thick enough to stand up to dips while still being light and airy. They paired them with cheese, dips, and peanut butter with excellent results.
Devan's Recommended Product for a Low-FODMAP Diet
Sometimes those with limited diet or GI issues may have a hard time consuming or absorbing adequate nutrients. One thing that can help supplement the diet is a multivitamin or specific vitamins that someone may be deficient in. Not all vitamins are created equal, but HUM nutrition is Monash-certified low FODMAP.
As always, a doctor should be consulted before starting any supplements, but if anyone is needing a vitamin and looking for a certified low-FODMAP option, HUM could be a good choice.
Frequently Asked Questions
In addition to reviewing and commenting on our buying guide, Devan also took the time to answer a commonly asked question about FODMAPs.
Is low-FODMAP also gluten-free?
Devan says, "Foods labeled as low-FODMAP are not necessarily gluten-free. They may contain lower levels of gluten than non-low-FODMAP versions of the same foods, but it does not mean they are gluten-free.
If you're someone who needs to follow a gluten-free diet, it's important to look for the gluten-free certification as these products may still contain gluten or may be cross-contaminated if produced in a facility that also produces foods using non-gluten-free ingredients."
Enjoy These Gluten-Free Snacks!
There can be quite a lot of overlap between gluten-free snacks and low-FODMAP snacks since wheat is a common high-FODMAP ingredient. Check out some of our favorite gluten-free snacks for more inspiration!
Top 5 Low-Fodmap Snacks
When you purchase products mentioned in the article, part of the sales may be returned to mybest.
The descriptions of each product is referenced from the content available from the manufacturer, e-commerce sites etc.
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- 9 Best Healthy Fruit Snacks in 2022 (Registered Dietitian-Reviewed)Healthy Fruit SnacksLooking for a healthy treat that can curb your sugar cravings? Grab some healthy fruit snacks! These snacks are often low in calories, fat-free, and can even contain some vitamins and minerals. Kids love these sweet treats as well, and they're a great way to enjoy sweets that sneak in a little bit of fruit. You might be craving some right now, right? Don't miss out on Stretch Island's Fruit Leather Snacks Variety Pack! These fruit leathers don't contain any added sugar and are crafted with pure juice concentrate and purée to deliver a natural taste. There are more yummy fruit snacks on our top 9 list, too. You'll want to check out the buying guide at the end as well since it's packed with useful tips to help you choose a healthy product and was reviewed by a registered dietitian.
- 11 Best Tried and True Strong Japanese Breath Mints in 2022 (Kracie Foods, Asahi Foods, and More)Snacks and candiesTo freshen your breath, to provide a wake-up punch, or to tide you over when you're hungry: breath mints are something that most of us carry around with us every day. Some come in large sizes to save money, some come in stylish boxes or fit into reusable cases, and some have a stronger flavor than others. How to choose?Our editors searched Japanese e-commerce sites such as Amazon and Rakuten, as well as Japanese supermarkets and convenience stores for the best breath mints available. We then picked out the most popular products and tested them.We focused on 2 things:How strong is the mint flavor?How well does it freshen our breath?We then ranked the products and put what we learned into a buying guide to help you choose the best strong-flavored Japanese breath mints available online.
- 9 Best Tried and True Japanese Nama Chocolates in 2022 (Royce', Sils Maria, and more)Japanese Nama ChocolatesNama chocolate, otherwise occasionally known as Japanese ganache or nama-choco, offers a totally different taste and flavor profile from regular chocolate. Nama chocolates can be great as a gift for someone special but are also a great way to reward yourself. There are also a variety of flavors, ranging from the standard milk and bitter chocolates, white chocolate, and even matcha flavors, to name a few, from brands like Royce', Sils Maria, and Ek Chuah. Recently, some nama chocolate brands have even collaborated with famous Japanese whisky distilleries like Taketsuru or Yamazaki! All of these options are great, but they can also make it hard to choose the best Japanese nama chocolate.Figure out which were the best Japanese nama chocolates, we ordered the 7 most popular products from Japan’s e-commerce giants (such as Amazon, Rakuten, and Yahoo! Shopping) and tested them all based on the following two points:1. Deliciousness2. Package DesignWhich nama chocolates were our top picks? Keep reading to find out more! We'll also explain how to choose the right nama chocolate in our buying guide as well.
- 20 Best Tried and True Japanese Rice Crackers in 2022 (Kameda Seika, Echigo Seika, 7 Eleven, and More)Japanese Rice CrackersOur editors searched Japanese e-commerce sites (such as Rakuten, Amazon, and Yahoo! Shopping) for the best senbei, or rice crackers. We then chose the 20 most popular products and tested them all.We tested for the following:DeliciousnessWe focused on three things: how rich their flavor was, how strong their fragrance was, and how hard they were in terms of texture. Our combined impressions averaged out to a final score of deliciousness. We then compiled everything we learned into a buying guide about and a list of the best Japanese rice crackers.
- 10 Best Microwave Popcorns in 2022 (Chef-Reviewed)Microwave PopcornIf you love the popcorn at fairs, concession stands, or movie theaters, you're in luck. You can find microwave popcorn to satisfy your cravings at home with more than butter flavors. There are plainer popcorns as well as variations, so you can enjoy other fun flavors. Microwave popcorn can make your movie night at home more special or be a convenient, potentially healthy snack. We've curated a list of the best microwave popcorns. We loved Pop Secret's Movie Theater Butter Popcorn, which is buttery like the popcorn at the movies, made without artificial ingredients, and leaves very few unpopped kernels. Read on for a buying guide that will help you find the right brand for your tastebuds.
- 10 Best Healthy Trail Mixes in 2022 (Registered Dietitian-Reviewed)Healthy Trail MixesLooking for suggestions on how to choose a healthy trail mix that will actually taste good? If so, you've come to the right place! Some people buy trail mixes because they think these snacks are healthier, but many actually are not. It can take a little work to find a trail mix that's satisfying, tasty, and good for you. We searched the net for the best healthy trail mixes, and the Heart Healthy Blend from Orchard Valley Harvest is our favorite. These packs are delicious, contain healthy ingredients, and come in single-serve pouches. Check out the rest of our 10 favorites for more healthy trail mixes! If you want to know how to choose a healthy trail mix that will taste great and suit your diet, don't miss our buying guide below, reviewed by a registered dietitian.
- 10 Best Sugar-Free Gums in 2022 (Registered Dietitian-Reviewed)Sugar-Free GumsThere’s nothing wrong with chewing gum regularly to freshen your breath or to exercise your jaw. However, some chewing gum is made with sugar that can cause cavities, tooth decay, or add to your daily calorie intake. If you want to avoid these, it’s best to opt for sugar-free gums. These gums use artificial or natural sweeteners that are less harmful to your oral health and contain fewer calories too.There are so many sugar-free gums to choose from and in many flavors, so to help you with that, we went ahead and put together a list of the best sugar-free gums you can buy online. Trident's Sugar-Free Gum Variety Pack is our top pick. It is made with sorbitol and comes with a variety of flavors too. Curious to know what else made it our list? Scroll down to find 9 other great products and a handy buying guide reviewed by a registered dietitian!
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