9 Tasty Low-FODMAP Snack Recipes
When I was on my healing journey, I found following a low-FODMAP diet to be really helpful. In this guest post, I’m so excited to share 9 Tasty Low-FODMAP Snack Recipes.
A low-FODMAP diet can provide real relief for people with IBS and associated digestive problems. Many quality scientific studies have backed the value of the low-FODMAP diet in reducing digestive symptoms, and for hundreds of thousands of IBS sufferers, the diet is now part of daily life.
But following any special diet is tough, and snacking is typically one of the toughest parts. When it comes to snacking without FODMAPs, the problem is that many of the snacks we often reach for are full of the very compounds we’re trying to avoid.
How can you make healthy snacking a part of your FODMAP meal plan? These 9 delectable recipes will tickle your tastebuds without setting your gut on fire.

What Is FODMAP?
Before we start snacking, let’s do a quick review of what you need to know about FODMAP. What is FODMAP? The term stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. All of these compounds fall into a category known as fermentable carbohydrates.
Fermentable carbohydrates, unfortunately, are everywhere. They’re present in wheat, most dairy, many types of fruits and vegetables and a whole host of other foods. Onions and garlic, unfortunately, are high in FODMAPs, which means two of the most common and popular savoury seasonings are off-limits.
That means that we need to use a little creativity in our low-FODMAP snacking. Fortunately, if the popularity of things like low-FODMAP meal delivery services has shown us anything, it’s that there are plenty of creative folks out there coming up with awesome low-FODMAP food.
Disclaimer: Always consult a medical professional before starting a low-FODMAP diet or any other diet that significantly changes what you eat. Some of the foods listed here may only qualify as low-FODMAP when eaten in specified portions.
9 Tasty Low-FODMAP Snack Recipes
Zucchini Hummus
This delightful dip is one of our favourites for healthy anytime snacking. It replaces the regrettably high-FODMAP chickpeas with zucchini, and it produces a truly wonderful dip out of it! A range of savoury spices like turmeric, cumin and coriander provide flavour so good you won’t miss the garlic. Serve with some low- or no-FODMAP veggies like carrot sticks or sliced red peppers.
Snack Mix
Who doesn’t love a classic party snack mix for nibbling? With a little attention to ingredients, you can recreate this much-loved game day snack without all the FODMAPs. Between Rice Chex, gluten-free pretzels, Cheerios, peanuts and Worcestershire sauce, this snack mix brings all the flavours you love together in one obsessively snackable bowl.
Peanut Butter Brownie Bites
You thought you had to give up all of your sweet treats? Think again! This simple and craveable peanut butter brownie bite snack recipe uses a combination of rolled oats, peanut butter, chia seeds, low-FODMAP chocolate chips, maple syrup and salt — that’s it! What’s more, you don’t even have to bake it, so preparation is quick and simple enough to make it a go-to option for healthy snacking.
Potato Crostinis
Anyone who loves their savoury flavours will flip for these potato crostinis. We can all give thanks that, somehow, potatoes are a low-FODMAP food, so put them to good use with tomatoes, spinach, parmesan cheese and more. Their deliciously poppable but hearty flavour makes them an ideal choice for Thanksgiving or another entertaining occasion.
Falafel
Falafel makes an amazing snack, and when made the right way, it also falls within low-FODMAP restrictions. (Plus, it’s vegan!) You just need to take care to avoid common FODMAP irritators like onion and garlic powder. Fortunately, again, passionate low-FODMAP chefs have done the work for us, and there are excellent recipes for low-FODMAP falafel available.
Deviled Eggs
It’s hard to believe that a snack this decadent qualifies as low-FODMAP! But it’s no joke, and a pretty standard deviled egg recipe will get you a fantastically luxuriant low-FODMAP snack. They work extremely well as a party appetizer, but they’re great for a solo snack, too — if you don’t feel like sharing.
Lemon Poppy Seed Muffins
Craving a satisfying pastry that’s not overwhelmingly sweet? We’d like to introduce you to some lemon poppy seed muffins that are to die for. Thanks to the advent of gluten-free baking flour and low-lactose milk, you don’t need to be able to tolerate FODMAPs to enjoy heavenly baked goods. These lemon poppy seed muffins are proof of that, with their fluffy texture and just-sweet-enough flavour that will leave you craving more.
Fruit Smoothie
There are so many great low-FODMAP fruits out there. Why not let them all get to know each other in a smoothie? With a handful of fruit, low-lactose milk and yoghurt and chia and pumpkin seeds, you can blend up the fruity concoction of your dreams while worrying less about digestive upsets. They’re great for a healthy way to start your day, and you can switch up with other low-FODMAP fruits should you get bored.
Low-FODMAP Charcuterie Board
Maybe you’re craving some variety or you have guests over and want to set out some tasty apps. Either way, there are plenty of low-FODMAP foods that make an excellent charcuterie board. Let’s start with the meats. Meats are naturally low in FODMAPs, although you’ll want to substitute things like ham and turkey for high-FODMAP staples like salami.
Olives make a great star element of your charcuterie board. They’re packed with beneficial fats, low in FODMAPs and so easy to pop in your mouth. Cheeses like feta, cheddar, goat cheese and brie are all on the menu, too!
This post on 9 Tasty Low-FODMAP Snack Recipes is a guest post. If you are interested in contributing to JesseLaneWellness.com please email info@jesselanewellness.com.