Low FODMAP healthy snack ideas

Going on the low FODMAP diet can be difficult and seem restrictive at first so I decided to put together a list of healthy snack ideas to make the transition slightly easier. I hope you find it useful.



  1. 1 Banana topped with 1tsp low fodmap nut butter  (e.g. peanut butter, macadamia butter, walnut butter, hazelnut butter). Make your own nut butter by blending nuts in a food processor until they turn into a smooth butter. It only takes 5-10 minutes and it is much better than the store bought ones!
  2. 1 cup Kale chips. Make your own at home! Buy a big bunch of kale and cut the leaves off the big middle vein. With 6-8 cups of kale add 1 tbsp olive oil, 2 tbsps vinegar and a little salt. Mix well and bake in pre-heated oven at 180C for 10 minutes. Turn half way and keep an eye on them so they do not turn brown.
  3. Boiled egg
  4. 80g grapes raw or frozen
  5. Carrot sticks with lactose free cream cheese. Optional: add herbs to cream cheese. Or serve with tzatziki, get the recipe here.
  6. Lactose free yoghurt with a portion (80g) of fresh fruit; low fodmap of course
  7. Yoghurt parfait using lactose free yoghurt and low fodmap granola
  8. Rice crackers/cakes with low fodmap toppings e.g. pesto*, tomatoes and feta cheese; smoked salmon and lactose free cream cheese
    *limit to 1/2 tbsp. 1 tbsp has a moderate amount of FODMAPs
  9. Fruit smoothie made with fresh fruit, lactose free yoghurt and lactose free milk. May use frozen fruit for a thick iced smoothie. E.g. banana & 2 tbsp peanut butter with 1 cup of milk.
  10. Air popped popcorn. (Popcorn can be a trigger for some due to the insoluble fibre content)
  11. Pot of jelly
  12. Banana ice-cream. Freeze a banana and blend it. If needed add a little lactose free milk to achieve the correct consistency. You can add cocoa powder for a chocolate flavour!
  13. Oatmeal. Make a small portion using 1/4 cup oats.
    For chocolate fudge oatmeal; bring 3/4 cup lactose free milk to a boil, add 1/4 cup rolled oats, 1 tbsp cocoa powder and 1 tbsp brown sugar. Simmer until you reach desired consistency. I like mine very thick!
    For spiced oatmeal; bring 1/2-3/4  cup lactose free milk to a boil. Add 1/4 cup rolled oats, 1/2 tsp cinnamon, 1/8 tsp nutmeg, 1/4 tsp ground cloves, 1/8 tsp ground ginger and  1 tsp maple syrup. Simmer until you reached desired consistency.
  14. Handful of low FODMAP nuts or seeds or a mixture of both
  15. 1/2 sandwich with wheat free bread. 
    fillings: grilled chicken, tomatoes, lettuce; cucumber and lactose free  cream cheese; smoked salmon, lactose free cream cheese and dill; tuna with low fat mayo and cucumber

 PS: Remember to always read food labels! 

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