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Low FODMAP Snack Ideas for When You're On the Go

Low FODMAP Snacks For Busy People

Snacks can help curb your hunger and keep you on track with your low FODMAP diet. Let's take a look at the top low FODMAP snacks for when you're on the go. 

When it comes to following any kind of diet, having access to fast, healthy snacks is crucial. Otherwise, you'll just get hangry and end up heading for the nearest drive-through!

If you're following a low FODMAP diet, it can be hard at first to figure out which snacks you're able to eat.

That's why we've put together this article to teach you about the best low FODMAP snacks that will help you stay on track and keep your hanger at bay.

Let's get started!

Before Finding Low FODMAP Snacks, What is the Low FODMAP Diet?

First of all, let's define FODMAP.

FODMAP is an acronym that stands for fermentable oligo-, di-, mono-saccharides and polyols. These terms classify certain carbohydrates that are known to trigger digestive issues like stomach pain, gas, and bloating.

When you follow a low FODMAP diet, you limit your consumption of foods that contain these carbs. Some examples include:

  • Oligosaccharides: Found in rye, wheat, legumes, vegetables like garlic and onions, and a variety of fruits.
  • Disaccharides: Found in soft cheese, milk, and yogurt.
  • Monosaccharides: Found in fruits like figs and mangoes, as well as sweeteners like honey and agave nectar.
  • Polyols: Found in fruits like blackberries and lychee, as well as low-calorie sweeteners found in sugar-free gum.

A low FODMAP diet comes with a variety of benefits, including reduced bloating and stomach pain, particularly in people with irritable bowel syndrome, as well as increased energy and an enhanced quality of life overall.

Snack Smart

Before we get into our favorite low FODMAP snacks, let's also briefly go over what makes a good snack.

The purpose of a snack is to curb your hunger in between meals. There's no right or wrong amount of snacks to eat throughout the day. It all depends on you and your preferences.

However, in order for your snacks to be filling, it's best to ensure they contain a good mix of carbohydrates, protein, and fats.

It's also recommended that your snacks be different from your main meals. That way, you'll be sure to get a good variety of nutrients throughout your day.

Think about your typical meals, and try to structure your snacks to fill in any gaps.

For example, if you don't eat a lot of fruit with your meals, you can have it for a snack. Or, if you don't eat a lot of dairy, you can add in a lactose-free option in between meals to make sure you're getting enough calcium.

Best Low FODMAP Snacks

Because a low FODMAP diet requires you to eliminate a number of common foods, it can be hard to come up with snacks that you can quickly grab and consume on the go.

That's why we've put together this list to give you plenty of ideas for simple, healthy snacks.

All the low FODMAP snacks on this list are easy to put together, and most of them can easily be tossed in a backpack or lunch bag to take with you to work, school, or on errands.

Banana (unripe) with Nut Butter

Bananas are a great low FODMAP option for on-the-go snacking, especially when they're paired with almond or peanut butter. Nut butters contain healthy fats and protein, which will help fill you up and fuel you until you're ready for your next meal.

Loaded Rice Cake

Rice cakes are an awesome vehicle for all kinds of things. Top one with peanut butter and jam or banana slices, or go the savory route and add some homemade hummus and chopped vegetables!

Fruit and Nuts or Cheese

In addition to bananas, some other low FODMAP fruits include oranges, mandarins, cantaloupe, honeydew, grapes, and fresh or frozen berries.

For a more filling snack, pair your fruit with a handful of nuts. You can also add in a hard cheese like cheddar, brie, or feta to get some extra protein and fats.

Veggies with Lactose-free Cottage Cheese

Some popular low FODMAP vegetables are carrots, zucchini, peppers, cucumbers, and tomatoes.

One of the tastiest (and most filling) ways to enjoy vegetables is to pair them with some lactose-free cottage cheese.

You can roll up thinly sliced zucchini with cottage cheese, or simply dip some chopped peppers or carrots into it. It's up to you how fancy you want to get!

Lactose-free Yogurt

Lactose-free or strained Greek yogurt is another great option.

You can buy snack-sized tubs of yogurt at your local grocery store, or you can buy one large container and portion it out into a few smaller tubs to take with you on the go.

Cheese and Crackers

When it comes to low FODMAP snacks, nothing beats a good old-fashioned dish of cheese and crackers.

To make this classic snack diet adherent, pair your favorite hard cheese with a gluten-free crispbread cracker.

Read the ingredients list on the back of the package and look for ones that are made from rice, corn, quinoa, or buckwheat for a low FODMAP option.

Turkey and Cheese Wraps

These can work as a snack or a meal.

Simply wrap some deli turkey (avoid ones that contain any garlic or onion seasoning) and hard cheese in a corn tortilla. If you want, you can also throw in some lettuce, tomato, or peppers, for an extra vegetable serving!

Instant Oatmeal

Instant oatmeal is another simple and portable snack.

Not only can it be made quickly, but oatmeal is also full of fiber, so it'll keep you full longer. You can also top it with a serving of nut butter or some fruit to sweeten it naturally.

Instant oatmeal packets are also nonperishable and easy to store, so they're great to keep at your desk for when hunger hits.


Some people are worried about eating too many eggs because of their high cholesterol content.

But, recent studies have found that the dietary cholesterol found in eggs doesn't actually increase levels of blood cholesterol.

Eggs are also high in protein, so they're extra filling. Scramble them, poach them, or boil them for a portable and tasty snack. You can even buy hard boiled eggs that are pre-peeled for the ultimate level of convenience!

Sardines or Tuna

Fatty fish like sardines or tuna are another great low FODMAP, high protein option. Eat them straight out of the can, or serve them on a lettuce wrap, in a corn tortilla, or on top of a rice cake or some gluten-free crackers.

Want to Learn More?

Want to find more low FODMAP snacks or learn more about the diet?

Check out some of our free online resources today.

You can also head to our online store for a variety of snacks, pantry staples, and even cookbooks!

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