Friday, 31 May 2013

What Can I Eat on the FODMAP Diet? Snack Ideas

Following on from my post about what you can eat for breakfast on the FODMAP diet, I thought I'd share with you my top FODMAP diet snack ideas. If you like to graze, I recommend stocking up your cupboards with some of the snacks below and keeping an orange or other FODMAP friendly snack in your bag when you go out so you don't find yourself hungry, desperately reading labels or tempted to just scoff whatever comes to hand. Here are some of my favourites:
  • Fruit - melon, bananas, berries, oranges (see full list here)
  • Nuts or seeds - try to stick with a small handful to see how you tolerate them. Remember that pistachios aren't FODMAP friendly
  • Gluten-free bread, rice cakes, corn tortillas, etc - keep a selection in the pantry so you always have something to hand for a snack-attack
  • Raw veg/crudite -  raw carrots, cucumber, zuchinni, baby tomatoes and peppers are all tasty. Try them dipped in tahini, cashew butter or this carrot dip
  • Popcorn - it's so easy to make your own FODMAP popcorn and it's naturally gluten free. It's also available most places as a snack now just make sure that the flavourings don't contain any dairy, gluten or onion/garlic powders
  • Crisps/potato chips - FODMAP friendly snacks aren't necessarily healthy! Again check the list of flavourings to make sure there aren't any nasties in there. You could also make kale chips.
  • Granola bars - homemade are best so you can be sure they use gluten-free oats
  • Dark chocolate - pick a 70% cocoa solids, dairy free bar for a healthy flavonol rich treat


  1. Hi, Im just trialing a Low FODMAP diet under the guidance of my dietitian. Thankyou for all the good snack suggestions, Im particularly excited about popcorn. But I thought I should warn you that Monash University Low FODMAP diet booklet (theses are the guys who do alot of the FODMAP research) Lists both tahani and cashews as high in oligos and so not FODMAP friendly.

  2. And almonds. Can't have almonds, cashews or pistachios.


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