low FODMAP snacks from the supermarket

Low FODMAP snacks to buy in the supermarket

You probably know by now that it is smart to have some snacks with you when you are following the low FODMAP diet or that it is smart to bake a snack at home, so you have something healthy to take with you to work.

On my blog, you find lots of inspiration for that, such as my blogs with 80+ low FODMAP snacks for every day, freezer-friendly low FODMAP snacks and 26 healthy snacks. In real life it just doesn’t always work that way.

Sometimes you are on the way to work and you suddenly feel like having a snack. Or you forgot to take a snack with you to work and you go out in your break to buy yourself something to snack on.

Which choices do you have when you want to buy a quick snack in the supermarket? What are low FODMAP snacks to buy in the supermarket?

In this blog post, I have collected sweet and savoury snacks, healthy snacks and less healthy snacks, so that you can find something for every moment!

Sweet low FODMAP snacks from the supermarket

  • Low FODMAP fruit, such as an unripe banana, an orange, mandarines or kiwi’s.
  • Rice cakes with a dark or milk chocolate topping. Rice cakes are low FODMAP up to 30 g per serving, so take a maximum of two cakes per serving. 
  • TREK protein bars. Not all flavours are low FODMAP, so check the label. The flavours cacoa oat, cacoa coconut and a few more are low FODMAP.

    Available in supermarkets in the UK and in the US through Amazon. The flavours cacoa oat, cacoa coconut are low FODMAP. The bars contain a little bit of soy flour.

    Soy flour is high in FODMAPs in amounts of 50 g or more, as these bars contain only a little bit of soy flour they are safe.
  • Nairns biscuit breaks. The flavours oats grahams and oats, chocolate & coconut are low FODMAP. Available in supermarkets in the UK and in the US through Amazon.
  • FODY dark chocolate nuts & seasalt bars and Almond and coconut bars. These bars might not be so easy to find in a supermarket (they are sold in some supermarkets in the US), but they are handy to order online in the US or UK webshop if you want to stock up on ready-made low FODMAP bars.
  • Schär digestive biscuits. Available in the UK and several other European countries.
  • A package of sweet popcorn. If you prefer popcorn with a flavour, make sure to check that no high FODMAp ingredients have been added.
  • 20 g milk chocolate*
  • 20 g white chocolate*
  • 30 g dark chocolate**

*These are the low FODMAP servings for milk and white chocolate. Most people with a lactose intolerance should tolerate these amounts without problems.

If you are very sensitive to lactose, this might be too much for you. Test your own tolerance level to know what you can and can’t tolerate. If you choose chocolate with extra ingredients, make sure that no high FODMAP ingredient have been added.

**Be careful with very dark chocolate. The darker the chocolate is, the more fibres it contain and this can give problems for people with IBS.

low FODMAP snacks from the supermarket

Savoury low FODMAP snacks from the supermarket

  • Low FODMAP snack vegetables, such as cucumbers or carrots.
  • A handful of peanuts. 
  • 40 g macadamia nuts. 40 g macadamia nuts is a low FODMAP portion, you can also take a bit less, if you prefer.
  • 30 g walnuts. 
  • 30 g pecan nuts.
  • Lactose-free yoghurt. If you buy low FODMAP yoghurt with a flavour, make sure only low FODMAP fruits have been used and no high FODMAP ingredients have been added.
  • A package of salted popcorn.
  • A small bag of plain potato chips or plain nacho chips. 
  • Gluten-free pretzels. 
low FODMAP snacks from the supermarket

I hope that I have given you some inspiration for quick low FODMAP snacks! Do you have tips for low FODMAP snacks from the supermarket? Let me know in the comments below!

This blog is a part of the FODMAP kickstart challenge. Read more about the challenge here and join in january and february! 

This blog contains affiliate links. To read more about what affiliate links are and why I use them, check my affiliate disclaimer

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  • Sharon says:

    My natropath says no grain & no chocolate on FODMAP diet.

    • Karlijn says:

      That is not the FODMAP diet then. Or maybe that is what he has advised especially for you because on the FODMAP diet several gluten-free grains are allowed and also chocolate in small amounts.

  • Mary says:

    Is it okay on the fodmap diet to eat sweetened coconut, from the baking isle?

  • Clare Elizabeth says:

    Any tips on how to stop over snacking on Low fodmap snacks? I find myself always wanting more than the recommended serve and then I eat way too much and make myself sick.

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