Low FODMAP snacks, and how much of each is low
Low FODMAP snack ideas with the amount of each that stays low, the usual snacks that aren’t low, and what to swap them for.
Written by Llorenç Bauza
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Good low FODMAP snacks include peanuts, walnuts, popcorn, rice cakes, hard cheese, lactose-free yogurt, a boiled egg, carrot sticks, an orange or kiwi, and a few squares of dark chocolate. The amount matters as much as the food: almonds are low only up to 22 g (18 nuts), and a handful of cashews is not low at all. Below, every snack comes with the amount that stays low.
Snack ideas from the meal plan
These snacks come from our 7-day meal plan, where each one was checked as a whole. Under each, one row per FODMAP group it contains, as in the Fodmi app: the bar’s full width is one low serving of that group.
Day 4 of the meal plan
Half a banana
Banana60 g
Wheat, garlic & onionFructans · Banana
Nothing from the other five
Day 5 of the meal plan
Orange slices
Orange80 g
Honey, mango & appleExcess fructose · Orange
Nothing from the other five
Day 6 of the meal plan
Cheddar and a rice cake
Cheddar20 g
Rice cakes14 g
- Wheat, garlic & onionFructans · Rice cakes
Nothing from the other five
Low FODMAP snack list
Each of these is low FODMAP at a usual serving. The last column is the most that stays low.
| Food | At a usual serving | Low up to |
|---|---|---|
| Nuts and seeds | ||
| Peanuts | Low | 28 g |
| Walnuts | Low | 30 g |
| Pumpkin seeds | Low | 30 g |
| Peanut butter | Low | 50 g |
| Crunchy | ||
| Popcorn | Low | 120 g |
| Rice cakes | Low | 28 g |
| Corn tortilla | Low | 44 g |
| Olives | Low | 60 g |
| Edamame | Low | 75 g |
| Cheese, yogurt and eggs | ||
| Cheddar | Low | 40 g |
| Mozzarella | Low | 40 g |
| Cottage cheese | Low | 40 g |
| Lactose-free yogurt | Low | 170 g |
| Eggs | Low | 117 g |
| Fruit | ||
| Orange | Low | 130 g |
| Mandarin | Low | 90 g |
| Kiwi | Low | 150 g |
| Pineapple | Low | 140 g |
| Blueberries | Low | 125 g |
| Banana | Low | 95 g |
| Vegetables | ||
| Carrot | Low | 75 g |
| Cucumber | Low | 75 g |
| Sweet | ||
| Dark chocolate | Low | 25 g |
Snacks that aren’t low, and swaps
Common snacks that aren’t low at a usual serving, how much of each stays low, and a swap that is. The light shows the usual serving.
| Instead of | At a usual serving | Low up to | Try |
|---|---|---|---|
| Cashews GOS, Fructans | High | 3 g | Walnuts |
| Pistachios GOS, Fructans | High | 5 g | |
| Almonds GOS | High | 22 g | |
| Sunflower seeds GOS, Fructans | High | 15 g | Pumpkin seeds |
| Hummus Fructans, GOS | High | No low serving | Peanut butter |
| Raisins Excess fructose | High | 4 g | Dark chocolate |
| Dried apricots Sorbitol, Fructans | High | 3 g | |
| Prunes Fructans, Sorbitol | High | No low serving | |
| Dried figs Fructans | High | No low serving | |
| Apple Excess fructose, Sorbitol | High | 20 g | Orange |
| Pear Excess fructose, Sorbitol | High | 4 g | |
| Grapes Excess fructose | High | 10 g | Blueberries |
| Cherries Sorbitol | High | 20 g | |
| Watermelon Excess fructose, Fructans, Mannitol | High | 18 g | |
| Mango Excess fructose | High | 7 g | Pineapple |
| Plain yogurt Lactose | High | 20 g | Lactose-free yogurt |
| Greek yogurt Lactose | High | 23 g | |
| Ice cream Lactose | Moderate | 30 g | |
| Celery Mannitol | Moderate | 51 g | Carrot |
| Red bell pepper Excess fructose | High | 43 g |
More in high FODMAP foods.
Snacking on a low FODMAP diet
- Count the handful. Low amounts of nuts are small: 30 g (15 nut halves) of walnuts, 28 g (32 nuts) of peanuts, 22 g (18 nuts) of almonds.
- A snack eaten with a meal is part of that meal. FODMAPs from different foods add up within one sitting. How FODMAP stacking works.
- Check packaged snacks for garlic or onion powder, honey, inulin or chicory root, apple juice, and the sweeteners sorbitol, mannitol, xylitol and maltitol.
- One fruit at a time. Two fruits in one sitting can add up when they share a FODMAP group; pair a fruit with something else instead, like an orange with a few walnuts.
- If a snack doesn’t sit well even though it’s low, note it in a food and symptom diary. Tolerance varies from person to person.
For whole days of meals, see the 7-day meal plan and the low FODMAP breakfasts.
Frequently asked questions
What are good low FODMAP snacks?
Peanuts, walnuts, popcorn, rice cakes, hard cheese, lactose-free yogurt, a boiled egg, carrot sticks, an orange, kiwi and a few squares of dark chocolate are all low FODMAP at a usual serving. Keep to the amounts, and count a snack eaten with a meal as part of that meal, because FODMAPs from different foods add up.
Are nuts low FODMAP?
Some are. Peanuts are low up to 28 g (32 nuts) and walnuts up to 30 g (15 nut halves). Almonds are low only up to 22 g (18 nuts), cashews up to 3 g (2 nuts) and pistachios up to 5 g (7 nuts), so a handful of those is not low.
Is popcorn low FODMAP?
Yes. Popcorn is low FODMAP up to 120 g (1 packet, 7 cups). Larger servings haven’t been rated, so Fodmi doesn’t call them low.
Is dark chocolate low FODMAP?
Yes. Dark chocolate is low FODMAP up to 25 g (5 squares). At 78 g it is moderate in fructans and lactose.
Are rice cakes low FODMAP?
Yes. Rice cakes are low FODMAP up to 28 g (4 cakes). At 35 g (5 cakes) they are moderate in fructans.
Is hummus low FODMAP?
No. The smallest rated serving of hummus, 20 g (1 tablespoon), is already not low FODMAP because of its fructans. It’s best left out while you cut back on FODMAPs.
Check your whole plate, not just one food
FODMAPs add up across a meal. Snap your plate in Fodmi to see the total, then check in later on how it sat.
Keep reading
Sources
- Varney J, Barrett J, Scarlata K, Catsos P, Gibson PR, Muir JG. FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol. 2017;32 Suppl 1:53–61. doi.org/10.1111/jgh.13698
- Shepherd SJ, Parker FC, Muir JG, Gibson PR. Dietary triggers of abdominal symptoms in patients with irritable bowel syndrome: randomized placebo-controlled evidence. Clin Gastroenterol Hepatol. 2008;6(7):765–771. doi.org/10.1016/j.cgh.2008.02.058
- Vasant DH, Paine PA, Black CJ, et al. British Society of Gastroenterology guidelines on the management of irritable bowel syndrome. Gut. 2021;70(7):1214–1240. doi.org/10.1136/gutjnl-2021-324598
Fodmi estimates FODMAP content from published food composition data. It is not medical advice. Tolerance varies from person to person; follow a low FODMAP diet with a qualified health professional.