In this blog, I am going to tell you all about low FODMAP snacks to buy in the supermarket. Having some homemade low FODMAP snacks ready to take with you everywhere you go is great.

And in an ideal world, I would always have freshly baked banana bread or granola bars waiting for me. But we all know that is not how life is.

Sometimes you are just in a hurry or on the go and you get hungry. And then you want to get a store-bought low FODMAP snack.

I wrote this blog for these moments. For the moments where you are hangry and you need a snack, and you need it right now! I made a list of 20+ low FODMAP snacks to buy in the supermarket.

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

I also tried to list some brands that offer store-bought low FODMAP snacks. Make sure to always double-check the label yourself because manufacturers sometimes change the ingredients and then the product might not be low FODMAP anymore.

Savory store-bought low FODMAP snacks

Finding low FODMAP snacks to buy at the supermarket can feel like a challenge, but there are plenty of delicious store-bought options, from tortilla chips with salsa to cheese and crackers:

1. Potato chips

Most types of plain or salted potato chips are low FODMAP. Such as Lay’s Classic. Other flavors of potato chips are usually not low FODMAP because they contain ingredients such as onion or garlic powder.

Sometimes, flavors like salt & pepper or salt & vinegar potato chips are also low FODMAP. But make sure to check the ingredient list carefully.

Because for some brands these flavors also contain high FODMAP ingredients such as garlic powder. The classic or salted potato chips are usually the safest option.

2. Tortilla chips

For tortilla chips it is similar as for potato chips: the plain salted tortilla chips are usually low FODMAP.

Avoid flavors like cool ranch or nacho cheese because these contain several ingredients that are high in FODMAPs.

Salted tortilla chips are perfect to serve with a low FODMAP salsa. You can make this from scratch or buy a store-bought low FODMAP salsa, like the one from Fody Foods.

3. Low FODMAP vegetables and hummus

If you are looking for a lighter snack, you can opt for some low FODMAP vegetables, such as:

• Cherry tomatoes: 5 cherry tomatoes are a low FODMAP serving
• Cucumber: 75 grams or 1/3 medium cucumber is a low FODMAP serving
• Carrots: up to 500 grams (17.6 oz) is a low FODMAP serving
• Radishes: up to 500 grams (17.6 oz) is a low FODMAP serving

I love eating my veggies with some hummus. Unfortunately, I haven’t found low FODMAP hummus in store yet, but I have a recipe for homemade low FODMAP hummus.

4. Popcorn: a simple low FODMAP snack to buy in the supermarket

Another light and delicious packaged snack is popcorn! Also for popcorn, it is best to avoid special flavors and seasonings.

But simple salted popcorn is usually low FODMAP. And some sweet popcorns are also low FODMAP. Make sure to check the ingredient list for high-FODMAP ingredients.

A few examples are:

• 365 Organic salted popcorn
• ACT II Butter lovers microwave popcorn
• Angie’s Boomchickapop Sweet & Salty Kettle Corn Popcorn

You can read more about popcorn and the FODMAP diet in this blog.

5. Nuts and seeds

Nuts and seeds are a great low FODMAP snack that you can buy in the supermarket.

For example: walnuts, pecan nuts, and macadamia nuts are all low FODMAP in a serving of 30 grams or 15 nuts/nut halves.

A serving of about 30 peanuts is also low FODMAP.

You can read more about low FODMAP nuts and their serving sizes in this blog.

6. Pretzels

Pretzels make a delicious snack. Plain pretzels are low FODMAP up to 24 grams or 1/2 cup per meal.

As this is not a really big serving, you can also look for gluten-free and low FODMAP pretzels, so you can enjoy a larger serving.

A few low FODMAP options are for example:

• Snyders gluten-free mini pretzels
• Snyders gluten-free pretzel rods

7. Lactose-free yogurt

Yogurt is also a healthy store-bought low FODMAP snack and perfect to combine with some of the fruits mentioned below.

You can best pick a lactose-free yogurt. And if the yogurt is flavored, make sure the flavor doesn’t contain fruits that are high in FODMAPs or other high FODMAP ingredients.

The brand FAGE for example has some lactose-free yogurt.

8. Boiled eggs

One or two boiled eggs are also a handy quick snack for on-the-go. Combine it with some low FODMAP veggies and you have a healthy and filling snack.

9. Beef Jerky

Most beef jerky that you find in the supermarket is not low FODMAP because it contains high FODMAP ingredients such as garlic or onion powder.

But there are some brands that make low FODMAP beef jerky. Such as:

• Good Fod Foods Beef Jerky
• Leroy’s Jerky Co Salt & Pepper Beef Jerky

10. Low FODMAP crackers and cheese

Low FODMAP crackers also make a great savory snack. I love combining them with some cheese.

Plenty of hard cheeses have a low FODMAP serving. Cheddar cheese for example. You can read all about FODMAPs and cheese in this blog.

Some examples of gluten-free and low FODMAP crackers are:

• Schär gluten-free table crackers
• Schär gluten-free entertainment crackers
• Good thins gluten-free rice snacks
• Lance gluten-free baked crackers

11. Cheese strings

I love myself some cheese strings as a snack! They are great to pair with some low FODMAP fruits or nuts.

The only thing you should check when you buy cheese strings is whether they are low in lactose. You can see this by checking the sugar amount under the carbohydrates on the label.

As long as the sugars, lactose is a sugar, are below 1 gram per serving, one serving is low FODMAP.

Some low FODMAP options are for example:

• Sargento string cheese
• Frigo cheese heads

Sweet low FODMAP snacks to buy in the supermarket

12. Low FODMAP fruits

Very simple, but some fruits in a low FODMAP serving can also make a quick snack. For example:

• A medium unripe banana
• A handful of blueberries
• One mandarin.

You can read more about low FODMAP fruits in this blog.

13. A low FODMAP store-bought snack: Chocolate

Luckily, you can still enjoy chocolate on the low FODMAP diet! The servings are a little smaller, but it is not totally off-limits.

Dark chocolate is low FODMAP in a serving of 5 squares (about 30 grams). Milk and white chocolate are low FODMAP a serving of 4 squares (about 20 grams).

If available, you can also opt for a dairy-free chocolate option, such as rice milk chocolate.

14. Peanut butter or almond butter cups

Dark chocolate peanut butter or almond butter cups can be low FODMAP. But make sure to check the ingredients list. Sometimes high FODMAP ingredients such as milk powder are added.

A low FODMAP option is for example: Justin’s dark almond butter cups or peanut butter cups

15. Rice cakes with peanut butter or almond butter

A serving of 4 plain rice cakes is low FODMAP. This makes a great snack with some peanut butter (max. 2 tbsp) or almond butter (1 tbsp).

I also like eating rice cakes with a low FODMAP jam or with some cheese.

16. Nairn’s oat grahams

The brand Nairn’s has delicious gluten-free oat graham cookies. The flavors original and stem ginger are low FODMAP.

17. Fody Foods snack bars

Fody Foods is a great low FODMAP brand. For sweet snacks, they have delicious snack bars:

• Blueberry almond snack bars
• Peanut butter chocolate quinoa bars
• Dark chocolate nuts & sea salt bars
• Almond coconut bars.

18. Trader Joe’s gluten-free muffins

When I was in California in the fall, I had the most delicious gluten-free pumpkin streusel muffins. You couldn’t even taste they were gluten-free. I loved them!

Trader Joe’s has more types of gluten-free muffins. Most of these are not lactose-free, so if you are sensitive to lactose, I wouldn’t recommend them.

If you tolerate some lactose or if you take a lactase enzyme when eating, then you could enjoy them as a snack.

The gluten-free pumpkin streusel muffins only contain butter and butter are therefore low FODMAP.

The gluten-free double chocolate muffins and the gluten-free strawberry muffins contain more dairy: buttermilk and sour cream. But the other ingredients are low FODMAP.

19. Other low FODMAP cookies

Gluten-free and low FODMAP cookies also make a great snack. Some low FODMAP options are:

• Chips Ahoy gluten-free chocolate chip cookies: these contain a little bit of milk in the chocolate chips.
  
  But as milk chocolate and dark chocolate is low FODMAP up to 20-30 grams, you can probably enjoy 2-3 cookies per serving as a snack.
• Schär gluten-free cacoa wafers
• Trader Joe’s gluten-free madeleines
• Trader Joe’s gluten-free Joe-Joe’s

20. Low FODMAP ice cream

Low FODMAP ice cream is not easy to find in the supermarket, but there are some options. For example the dairy-free lemon and raspberry sorbets from the brand Talenti. Or their mini sorbet bars.

How to check if a product is low FODMAP

When you are getting store-bought low FODMAP snacks it is always important to check the label.

Also for the products I have mentioned above, make sure to check the ingredient list because manufacturers often change ingredients. And something that was low FODMAP before it might not be low FODMAP anymore.

I have written a blog where I explain exactly how to read labels of food products and what high FODMAP ingredients to look out for. You can read that blog for more information!

I hope that I have given you some inspiration for quick low FODMAP snacks to buy in the supermarket. Do you have tips for any more FODMAP store-bought snacks? Let me know in the comments below. Happy low FODMAP shopping!

If you are looking for some more low FODMAP inspiration for snacks, also check out the articles below:

• 80+ low FODMAP snacks for every day
• Freezer-friendly low FODMAP snacks to bake
• 26 healthy low FODMAP snacks