Low FODMAP Snacks You Can Buy at Any Grocery Store
Snacking is where many people on a low FODMAP diet slip up, because most convenient snacks are packaged and most packaged snacks contain something problematic. This list focuses on options you can find in an ordinary grocery store.
Fresh fruit and vegetables
- Strawberries and blueberries
- Grapes in a modest portion
- Kiwi, oranges, and pineapple
- A firm banana
- Carrot sticks and cucumber slices
- Cherry or grape tomatoes
Pantry staples
- Plain popcorn. Air-popped or lightly salted. Avoid flavored versions.
- Rice cakes and rice crackers with a simple ingredient list.
- Corn tortilla chips or plain potato chips, checked for onion and garlic seasoning.
- Peanuts and peanut butter without added honey.
- A small handful of walnuts, pecans, or macadamia nuts. Almonds are fine in a small serving only.
- Seaweed snacks with a short ingredient list.
Protein and dairy
- Hard-boiled eggs
- Hard, aged cheese such as cheddar or parmesan, which is naturally low in lactose
- Lactose-free yogurt
- Plain turkey or chicken slices without garlic or onion in the seasoning
Sweet options
- A small portion of dark chocolate. Milk chocolate contains more lactose.
- Plain rice pudding made with lactose-free milk and a little maple syrup
- Fruit sorbet made from a low FODMAP fruit, checked for added sweeteners
Easy combinations
| Combination | Why it works |
|---|---|
| Rice cakes, peanut butter, and sliced banana | Starch, protein, and fruit in one |
| Cheddar and rice crackers | Satisfying, no cooking |
| Lactose-free yogurt with blueberries | Protein plus a tolerated fruit |
| Carrot sticks and a low FODMAP dip | Crunchy and portable |
| Hard-boiled egg and cherry tomatoes | High protein |
What to skip
- Most granola bars, protein bars, and cereal bars, which often contain inulin, honey, dried fruit, or sugar alcohols
- Dried fruit, which is concentrated in sugars
- Cashews and pistachios
- Flavored chips and crackers with onion or garlic powder
- Sugar-free candy and gum containing sorbitol, mannitol, or xylitol
Always check the label. Recipes change and flavors vary. Our guide to hidden FODMAPs in packaged foods shows which categories are the riskiest.
Keep portions reasonable
Several of these snacks, including nuts, grapes, and bananas, are well tolerated in modest amounts but not in very large ones. Listening to your own tolerance is more reliable than any general list.
Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.
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