50 Low FODMAP Snacks You Can Buy at Any Grocery Store

50 Low FODMAP Snacks You Can Buy at Any Grocery Store

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist

Finding safe snacks is one of the biggest daily challenges on the low FODMAP diet. You're at work, you're hungry, and everything in the break room has garlic, onion, honey, or dairy. This list gives you 50 grab-and-go options available at any major grocery store.

Key Takeaways

• Focus on whole-food snacks: fruits, nuts, cheese, rice cakes, eggs
• Always check packaged food labels for garlic powder, onion powder, inulin, chicory root, and honey
• Portion control matters — many "green" FODMAP foods become "red" in large quantities
• Keep safe snacks in your desk, car, and bag to avoid FODMAP-unsafe convenience foods
• Season snacks with low FODMAP spice mixes for variety

Fruits (Safe Portions)

1. Strawberries (10 medium)
2. Blueberries (1/4 cup)
3. Grapes (1 cup)
4. Orange (1 medium)
5. Kiwi (2 small)
6. Banana — firm/unripe (1/3)
7. Pineapple (1 cup)
8. Cantaloupe (3/4 cup)
9. Mandarin/clementine (2 small)
10. Raspberries (30 berries)

Nuts & Seeds

11. Walnuts (10 halves)
12. Macadamia nuts (20)
13. Pecans (10 halves)
14. Peanuts (32 nuts)
15. Peanut butter (2 tbsp)
16. Pumpkin seeds (2 tbsp)
17. Sunflower seeds (2 tbsp)
18. Mixed nuts — no cashews or pistachios

Dairy & Protein

19. Cheddar cheese (1.5 oz) — aged = low lactose
20. Swiss cheese (1.5 oz)
21. Parmesan cheese
22. Hard-boiled eggs (2)
23. Turkey deli slices (3-4 slices)
24. Lactose-free yogurt (3/4 cup)
25. String cheese (mozzarella, 1 stick)

Crackers, Chips & Carbs

26. Rice cakes (plain)
27. Plain potato chips (small bag — no garlic/onion seasoning)
28. Corn tortilla chips (plain)
29. Pretzels (1 oz — within wheat limits)
30. Popcorn (plain or butter, 3 cups)
31. Gluten-free crackers (check for onion/garlic)
32. Rice crackers
33. Sourdough toast with peanut butter
34. Corn Chex cereal (1 cup dry)
35. Oatmeal (1/2 cup dry, plain)

Quick Combos

36. Cheddar + grapes
37. Peanut butter on rice cake
38. Turkey + Swiss roll-ups
39. Strawberries + dark chocolate (2 squares)
40. Hard-boiled eggs + salt + pepper
41. Banana + peanut butter
42. Plain popcorn + low FODMAP seasoning
43. Carrots + peanut butter
44. Corn chips + safe salsa (tomato + cilantro + lime, no onion/garlic)
45. Mixed nuts + dark chocolate chips

Packaged Options

46. Fody brand snack bars (low FODMAP certified)
47. Kind bars (check varieties — some safe, some contain honey)
48. GoMacro bars (some varieties)
49. Larabars (fruit + nut varieties, check each)
50. Protein shake — low FODMAP certified protein powder + almond milk

Snacks to Always Avoid

• ❌ Granola bars with honey, chicory root, or inulin
• ❌ Hummus (chickpeas + garlic)
• ❌ Trail mix with dried fruit (concentrated fructose) or cashews/pistachios
• ❌ Flavored chips (garlic/onion seasoning)
• ❌ Protein bars with sugar alcohols (sorbitol, mannitol, maltitol)

Take FODMAP digestive enzymes when eating unknown foods. See our complete FODMAP diet plan for full meal guidance.

Portions based on Monash University FODMAP app data. Individual tolerances vary. Consult a FODMAP-trained dietitian.