Low FODMAP Snack Ideas

Looking for low FODMAP snack ideas?

We hear you.

Starting a low FODMAP diet can feel overwhelming and if we’re honest, it can sometimes feel like you’re trying to decipher a new language when trying navigate what is a high or low FODMAP food.

We often find the biggest stumbling block for clients we work with is figuring out what to snack on.

So look no further, we have compiled our go-to list of low FODMAP snacks to make the journey a little bit easier.

When it comes to building a snack, combining a carbohydrate source with a protein or fat source helps to achieve satisfaction and feelings of fullness. 

Some ideas of low FODMAP snacks:

  • Popcorn & 2 slices of cheddar cheese
    • Fun Fact #1: Most types of cheese are naturally low in lactose when consumed in single serve sizes
  • 1 cup of berries & 1 tub of lactose-free yoghurt
  • 1 orange & small handful of almonds, hazelnuts or macadamias
  • Rice/Corn Cakes & 2 tablespoons ricotta cheese
  • Gluten Free Grainy Toast with peanut butter & sliced banana
  • 2 Kiwi fruits & Low FODMAP Nut Bar*
    • Fun Fact #2: Eating 2 kiwis has been shown to help keep our bowels happy and ease constipation by improving the texture of our 💩 and increasing the frequency and regularity of motions.
  • Boiled eggs with Gluten Free Grainy Toast, drizzle of olive oil and seasoning
  • Grainy Gluten Free Crackers & 3 tablespoons feta cheese dip
  • Grainy Gluten Free Crackers & 3 tablespoons eggplant dip
  • Berry/Banana smoothie with Lactose Free Milk & 1 tablespoon LSA mix
  • 1 cup of grapes & matchbox size brie or camembert & 2 squares of milk chocolate

*Look out for the Monash Low FODMAP symbol on packaged products, such as muesli bars and cereals.

We hope you find these ideas helpful ✨

Click here for more information on whether a low FODMAP diet is right for you.

It is also important for us to share that the low FODMAP diet has the potential to be particularly restrictive and should not be commenced without consultation from a dietitian that is trained in the area. 

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