Low-FODMAP snacks for in between

Peanuts, macadamias, walnuts, pecans, rice flour, maple syrup, blueberries and kiwi work well. All recipes here follow our low-FODMAP rule: no wheat, onion, garlic, pulses, honey, apple or dairy containing lactose, with portion limits for oats and cashews, for example. What you tolerate is individual.

Low-FODMAP snacks

• Keto parmesan crisps with herbs – 300 kcal
• Vegan high-fibre linseed crispbread – 180 kcal
• Vegan millet and hazelnut squares – 480 kcal
• Chocolate oat squares – 233 kcal
• Keto peanut butter cups – 150 kcal
• Vegetarian courgette crisps with parmesan – 220 kcal
• No-bake pistachio chocolate – 255 kcal
• Keto macadamia and blueberry muffins – 590 kcal
• Keto smoked tofu and egg muffins with spinach – 180 kcal
• Gluten-free Vanillekipferl (vanilla crescent cookies) with buckwheat and almonds – 217 kcal
• Banana oat cookies with walnuts – 60 kcal
• Hazelnut Zimtsterne (cinnamon stars) with coconut sugar meringue – 189 kcal
• Hazelnut chocolate truffles – 150 kcal
• Air fryer roasted chestnuts with rosemary butter – 217 kcal
• Keto macadamia coconut fudge – 150 kcal
• Vegan peanut brittle block – 232 kcal
• Low-carb courgette crisps with sea salt – 120 kcal
• High-protein quinoa chicken bites – 380 kcal
• Hazelnut quinoa salad – 594 kcal
• Stuffed cucumber rolls with cottage cheese – 109 kcal
• Vegan turmeric carrot snack with yoghurt – 150 kcal
• Paleo air fryer beef dripping fries with rosemary salt – 257 kcal
• Gluten-free buckwheat walnut bread – 280 kcal
• Vegan chocolate crunch clusters with amaranth and almonds – 139 kcal

Frequently asked questions

Which snacks are low in FODMAPs?

A handful of peanuts, macadamias or walnuts, rice cakes, lactose-free yoghurt, kiwi, blueberries, carrot or cucumber sticks and bakes made with rice or oat flour.

Which nuts are low in FODMAPs?

According to data from Monash University, peanuts, macadamias, walnuts, pecans and Brazil nuts in normal portions. Cashews and pistachios contain lots of FODMAPs, so our rule allows no more than 15 g per serving.

How much fruit can go in a snack?

One portion of low-FODMAP fruit, such as one kiwi or a handful of blueberries. Spread fruit over the day rather than eating several portions at once – otherwise small amounts of FODMAPs add up.

Related ideas

• Vegan low-FODMAP recipes
• Recipes for IBS: low-FODMAP and not too fatty
• Low-FODMAP breakfast: pancakes, porridge and eggs
• Low-FODMAP recipes for lunch and dinner
• Quick low-FODMAP recipes in 30 minutes

Plan and calculate

• Low-FODMAP meal plan