Top 15 Low FODMAP Snacks for Gut Health

Maintaining gut health is crucial, especially for those with conditions like Irritable Bowel Syndrome (IBS). The Low FODMAP diet is specifically designed to help manage symptoms of IBS and other digestive issues by reducing certain carbohydrates that can cause bloating, gas, and discomfort. Here are 15 convenient Low FODMAP snacks that you can buy to support your gut health.

1. Fody Foods Dark Chocolate Nuts & Sea Salt Bars

Why It's Great

These bars are made with Low FODMAP ingredients and are perfect for a quick, tasty snack. They provide a good balance of protein and fiber without triggering IBS symptoms.

Where to Buy

Available on Fody Foods and Amazon.

2. Enjoy Life Plentils

Why It's Great

Enjoy Life Plentils are made from lentil flour and are free from many common allergens. They come in various flavors and are a crunchy, satisfying snack.

Where to Buy

Available at major grocery stores and on Amazon.

3. Blue Diamond Almonds, Lightly Salted

Why It's Great

Almonds are a great source of protein and healthy fats. These lightly salted almonds are a simple, Low FODMAP snack that is easy to carry around.

Where to Buy

Available at grocery stores, Walmart, and Amazon.

4. Chobani Greek Yogurt, Plain

Why It's Great

Plain Greek yogurt is Low FODMAP in small servings. It's rich in probiotics, which support gut health, and can be paired with Low FODMAP fruits for extra flavor.

Where to Buy

Available at grocery stores and Walmart.

5. Rice Cakes with Peanut Butter

Why It's Great

Rice cakes are Low FODMAP and can be topped with peanut butter for a quick and satisfying snack. Look for natural peanut butter without added sugars.

Where to Buy

Available at grocery stores, Walmart, and Amazon.

6. Pirate’s Booty Aged White Cheddar

Why It's Great

These puffed rice and corn snacks are Low FODMAP and gluten-free. The aged white cheddar flavor is delicious and makes for a convenient snack option.

Where to Buy

Available at grocery stores and on Amazon.

7. GoMacro Bars, Peanut Butter

Why It's Great

GoMacro Bars are made with simple, clean ingredients. The peanut butter flavor is Low FODMAP and provides a good balance of protein and carbohydrates.

Where to Buy

Available at health food stores, grocery stores, and on Amazon.

8. Nature’s Path Organic Gluten-Free Hot Oatmeal

Why It's Great

This instant oatmeal is made with organic, gluten-free oats and is quick and easy to prepare. It’s a great Low FODMAP snack or breakfast option.

Where to Buy

Available at grocery stores, health food stores, and on Amazon.

9. Barnana Organic Plantain Chips

Why It's Great

Plantain chips are a tasty alternative to potato chips and are naturally Low FODMAP. They provide a satisfying crunch without upsetting your stomach.

Where to Buy

Available at grocery stores, Whole Foods, and on Amazon.

10. Trader Joe’s Low-Fat Granola

Why It's Great

This granola is Low FODMAP in small servings and can be enjoyed with lactose-free milk or yogurt. It’s a crunchy and convenient snack option.

Where to Buy

Available exclusively at Trader Joe’s stores.

11. Kettle Brand Potato Chips, Sea Salt

Why It's Great

These chips are made with simple ingredients: potatoes, oil, and salt. They are Low FODMAP and perfect for a salty snack craving.

Where to Buy

Available at grocery stores, Walmart, and on Amazon.

12. Low FODMAP Certified Cereal Bars

Why It's Great

There are several brands offering Low FODMAP certified cereal bars that are convenient for on-the-go snacking. Look for options from brands like Fody Foods.

Where to Buy

Available at grocery stores and on Amazon.

13. Purely Elizabeth Ancient Grain Granola

Why It's Great

This granola is made with ancient grains and is Low FODMAP in small servings. It’s a healthy, crunchy snack that can be enjoyed alone or with yogurt.

Where to Buy

Available at grocery stores, health food stores, and on Amazon.

14. Terra Sweet Potato Chips

Why It's Great

Sweet potato chips are a great Low FODMAP snack that provides a natural sweetness and satisfying crunch. Terra’s chips are made with simple ingredients.

Where to Buy

Available at grocery stores, Whole Foods, and on Amazon.

15. SunButter Sunflower Seed Butter

Why It's Great

Sunflower seed butter is a great alternative to nut butters and is Low FODMAP. It can be spread on rice cakes, toast, or used as a dip for fruits and veggies.

Where to Buy

Available at grocery stores, health food stores, and on Amazon.

Conclusion

Finding convenient Low FODMAP snacks can make managing gut health easier and more enjoyable. These snacks provide a variety of flavors and textures to keep your diet interesting while supporting your digestive health. Remember to check ingredient lists and serving sizes to ensure they fit within your Low FODMAP plan.