5 Easy-To-Make Low FODMAP Snacks

5 Easy-To-Make Low FODMAP Snacks

If you're following a low FODMAP diet, finding snacks that are both satisfying and safe to eat can be challenging. But fear not! Here are five easy-to-make low FODMAP snacks that will keep your hunger at bay and your gut happy.


Low FODMAP Snacks


Rice cake with peanut butter and banana

This classic combo is a low FODMAP favorite. Simply spread natural peanut butter (without added sugar or high FODMAP ingredients) on a rice cake and top with a firm sliced banana. This snack is easy to pack and perfect for the on-the-go. 

Banana Tip: Once a banana is ripe, the Low FODMAP serving size is smaller, just 1/3 of a medium fruit.


Rice cake with peanut butter


Lactose-Free yogurt with berries and almonds

Lactose-free yogurt is a great low FODMAP snack choice as long as it doesn't contain any added high FODMAP ingredients like honey or inulin. Top a serving of lactose-free yogurt with some low FODMAP berries, such as strawberries or blueberries, and a handful of almonds for a satisfying snack that will keep you full. It's important to use lactose-free yogurt when following the low FODMAP diet because it has been pre-treated with an enzyme to break down the lactose. If you want regular Greek yogurt, stick to 1 1/2 tablespoons to keep it low FODMAP.


Greek yogurt with berries



Air-popped popcorn is an easy and low FODMAP snack that you can enjoy any time of day. Just sprinkle it with butter or olive oil and season with low FODMAP herbs like rosemary, thyme, or a sprinkle of nutritional yeast for added flavor.




Hummus with cucumber and carrot sticks

Store-bought hummus can be high in FODMAPs due to ingredients like garlic and chickpeas, but it's easy to make your own low FODMAP version using canned chickpeas and garlic-infused oil instead of garlic. Serve it with some sliced cucumber and carrot sticks for a satisfying snack that's packed with fiber and nutrients. To ensure it is Low FODMAP, the serving size of homemade hummus should be limited to about 3 tablespoons.


Hummus with carrots and cucumbers


Banana oat muffins

Banana oat muffins are a delicious treat that can be both healthy and Low FODMAP. Here is a link to our recommended Banana oat muffins recipe: Click Here


Banana Oat Muffins


It's Snack Time!

In conclusion, following a low FODMAP diet doesn't mean you have to sacrifice flavor or convenience. With these easy-to-make low FODMAP snack ideas, you can satisfy your cravings while keeping your digestive system happy. Make sure to always measure your ingredients and utilize the Monash FODMAP app to ensure you are eating serving sizes that are suitable for the diet. If you don't know which FODMAPs are triggers for your digestive symptoms then we suggest completing the 3-step Low FODMAP protocol which we can help you accomplish if you click here.


Snack time


Do You Need Help With Low FODMAP Meals?

Following a Low FODMAP diet can be time-consuming, but it doesn't have to be. ModifyHealth can deliver fully-prepared, nutritious, and delicious Low FODMAP meals right to your front door. Don't waste any more time on grocery shopping, cooking, and cleaning!

Click here to check out our Low FODMAP Meal Plan!