Low FODMAP snack list

The low FODMAP diet is designed as a short-term therapeutic approach to calm symptoms — the goal is always to reintroduce foods and restore tolerance, not to follow it long-term.

In naturopathy, we often pair the low FODMAP approach with gut-healing therapies such as probiotics, herbal antimicrobials, digestive support, and stress management to address the root cause of symptoms — not just the surface discomfort.

My Go-to Snack list

Fresh & Simple

• Strawberries, blueberries, raspberries

• Orange slices or kiwi

• Cucumber, carrot, and capsicum sticks with a small serve of lactose-free cheese

• Zucchini chips

• Rice cakes with peanut butter (smooth, no added high-FODMAP ingredients)

• Grapes or pineapple slices

Protein

• Boiled eggs

• Sliced turkey or chicken breast

• Canned tuna

• Smoothie (with hydrolysed flavourless collagen powder)

• Mini frittatas made with low FODMAP veggies

• Shrimp or prawns with lemon

On-the-Go

• Low FODMAP nut mix (macadamias, walnuts, pecans)

• Edamame (in small serve)

• Gluten-free oat slices (check label for FODMAP-friendly ingredients)

• Popcorn (air-popped, plain)

• Seaweed snacks

• Pumpkin seed bars (with no high-FODMAP syrups)

Fats

• Olives

• Cocobella plain yoghurt

• Hard/lactose-free cheese

• Peanut butter on cucumber or rice cakes

• Handful of pumpkin seeds or sunflower seeds

• Dark chocolate (small serve, >85% cocoa)