Snack Smart: 9 gut-friendly, low fodmap snacks you’ll actually crave!

Who doesn’t get the 3pm munchies?

One of the most frequently asked questions we get by those starting out on the low fodmap diet is… what snacks can I eat? We all know that finding the perfect snack can be a challenge, especially when you’re managing IBS, focusing on gut health, or following a low fodmap diet. But don’t worry—we’ve got you covered with some fresh and exciting snack ideas that you and your gut will love. You wont starve on the low fodmap diet. Promise!

Ready to make snacking the easiest (and tastiest) part of your day? Let’s dive in!

#1 Hedgehog

Think you’re going to STARVE on the low fodmap diet or have to give up ALL chocolatey treats?! Think again with this week’s latest recipe.

One of my favourite things to do in the kitchen is adapt classic recipes to suit people following the low fodmap diet. Hedgehog slice - a family favourite - is now possible with lactose-free condensed milk. It’s delicious and sure to be a favourite with the kids! Plus - I’ve made this recipe easy by suggesting you simply buy low fodmap cookies instead of making this element from scratch.

Low fodmap serving size: The Monash App recommends a low fodmap serving size of condensed milk as 1 teaspoon (or 7g). Yep, this is GRIM! But… if you use lactose-free condensed milk, it’s likely that you’ll be able to tolerate up to 1/2 cup (160g) per meal. So while it may seem like a faff, making your own lactose-free condensed milk actually puts a lot of foods back on the (low fodmap) table.

#2 Teen-approved: popcorn with a cheesy twist

Need something snacky for your upcoming movie night? Or looking for something a bit different to cheer up your tastebuds? Popcorn is perfect for snuggling up with your family and friends on the couch. Swap out the butter for a gut-friendly alternative by tossing air-popped popcorn with aged cheddar cheese. Aged cheeses are low in lactose, making them easier on the stomach. For an extra flavour boost, add a dash of smoked paprika or garlic-infused olive oil (both low fodmap) and enjoy the zing!

Fun Fact: Did you know that popcorn is a whole grain? It’s also a good source of fibre, which is great for gut health.

Low fodmap serving size: The Monash App recommends a low fodmap serving size of 120g or 7 cups for plain popcorn (just be careful of any additional ingredients in flavoured popcorns). Cheddar, tasty, Colby, natural and regular fat cheese remains low in fodmaps in a serving size of up to 500g.

#3 On-the-go: low fodmap trail mix

When you’re out and about, having a snack that’s portable and easily stashable in your bag is key. Create your own gut-friendly trail mix by combining a mix of nuts (like almonds, walnuts and pecans), seeds (pumpkin or sunflower are both great options) and a small handful of dark chocolate chips. With a small amount of detective work, you can add one type of dried fruit (best options are dried cranberries, blueberries, raspberries and/or banana chips). Just be sure to choose dried fruits without any hidden high fodmap ingredients or additives and to get bang for your buck, don’t choose multiple dried fruits and avoid dried apple, apricot and figs (because the low fodmap serving size is teeny tiny!)

Pro Tip: Portion out your trail mix into small re-usable containers ahead of time. This has the added benefits of ensuring you don’t accidentally fodmap stack by eating a whole bucket load of trail mix at once AND ensuring you’ve got snacks ready to grab & go for the whole week.

Low fodmap serving size: Most dried fruits have high concentrations of fructans so avoid adding in lots of different types of dried fruits to avoid fodmap stacking. The Monash App recommends a low fodmap serving size of 22g (or 2 tablespoons) of dried cranberries, 30g or 15 dried banana chips and 20g of dried pineapple.

#4 No fridge, no problem: rice cakes with peanut butter and banana

Rice cakes are a great pantry staple that you can dress up in so many ways. For a quick and filling snack, spread a rice cake with natural peanut butter and top it with banana slices. Bananas are low in fodmaps when they’re just ripe, and peanut butter provides healthy fats and protein. If you’re looking for something more savoury, try my go-to combo of cheddar cheese and pickles!

Did you know? In the 1920s, the dairy industry had a fight on its hands to claim the word “butter” as its own. This resulted in the term “Peanut butter” being banned in South Australia, Western Australia and Queensland and replaced by “peanut paste”, while in other states the term peanut butter remained in use. By the 1970s, product labelling had changed back to peanut butter in most states.

Low fodmap serving size: The Monash App recommends a low fodmap serving size of 28g of plain rice cakes (4 cakes per meal). The serving size drops when you choose flavoured rice cakes such as sour cream chives (14g or 1 cake). Plain corn cakes have a recommended low fodmap serving size of 12g or 1 cake. And don’t be afraid of bananas! According to the Monash App, the low fodmap serving size is 1 medium firm banana. You can always freeze the leftovers for smoothies is you don’t use the whole banana in one go.

#5 Something sweet: chocolate-dipped strawberries

Who says you can’t have dessert for a snack? Dip fresh strawberries in melted dark chocolate (70% cocoa or higher) and let them harden in the fridge or on the kitchen bench. Strawberries are low in fodmaps, and dark chocolate, in moderation, is generally well-tolerated. Plus, this snack feels so indulgent!

Did You Know? Strawberries are packed with vitamin C, which helps support a healthy immune system.

Low fodmap serving size: The Monash App recommends a low fodmap serving size of 65g or five medium-sized strawberries per meal. Dark chocolate (recommended low fodmap serving size is 40g) contains less fodmaps than milk chocolate (recommended low fodmap serving size is 30g).

#6 Keep it cool: chia pots

If you’re working from home or have access to a fridge, chia pots are delicious and nutritious. Chia pots are high in protein, probiotics and fibre – making it a gut health superstar. And they’re super tasty. Perfect for a mid-morning snack or a post-workout protein boost.

Interesting Insight: Greek yogurt is strained more than regular yogurt, which reduces its lactose content and makes it easier to digest. Or you can make your own low lactose yogurt by adding lactase enzymes. Learn how to do this here 👉🏽

Low fodmap serving size: The Monash App recommends a low fodmap serving size of 24g of white chia seeds (2 tablespoons).

#7 Family-friendly: fruit and cheese skewers

Make snack-time fun-time with the kids by getting them involved in making colourful fruit and cheese skewers. Alternate cubes of cheddar or Swiss cheese with low fodmap fruits like grapes, strawberries and rockmelon on a skewer. This snack is not only visually appealing but also packed with gut-health goodness.

Quick Note: Grapes are high in antioxidants, which help fight inflammation and keep your gut happy.

Low fodmap serving size: There is slightly less fructose content in white grapes (the Monash App recommends a low fodmap serving size of 11g per meal) versus red grapes (the recommended low fodmap serving size is 10g per meal).

#8 Peanut butter power balls

Make your own low fodmap protein balls. Protein balls are simply delicious when they’re made fresh and a batch will last all week (assuming you hide them from your family!). Here’s a recipe that will save you time and money. I made these plant-based by adding Superflora Plant-based Vanilla but you could use Superflora French Bean Vanilla.

Fun Fact: Oats are a great source of soluble fibre, which helps keep your digestion running smoothly.

#9 Grab-and-go: seaweed snacks

If you’re looking for something different, try seaweed snacks. These thin, crispy sheets are low in fodmaps, packed with minerals, and have a satisfying salty flavour. They’re light, easy to carry, and perfect for snacking on the go.

Ocean Insight: Seaweed is a natural source of iodine, which supports thyroid function and overall metabolism.

Low fodmap serving size: The only seaweed related entries in the Monash App are dried nori sheets (the low fodmap serving size is 5g) and dried wakame flakes (the low fodmap serving size is 9g or 2 teaspoons per meal).

Wrap Up

There you have it—a variety of gut-friendly, low fodmap snacks that are as tasty as they are nourishing. Whether you’re snacking at home, on the road, or packing something for your teen, these ideas will keep your stomach happy and your taste buds satisfied. Let’s make snacking a breeze, one delicious bite at a time!

Blog written by: Noisy Guts co-founder Dr Josephine Muir - who has recently discovered the joys of Italian gelato, French baguettes and Swiss cheese. And also LOVES protein balls, dark chocolate and hedgehog slice, especially when they don’t upset her IBS!