Chances are you’re reading this because you’ve delved into the world of FODMAP’s in an attempt to ease some tummy troubles.

For those who don’t know, FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccarides And Polyols (I know, it’s a mouthful!)

Figuring out what you should and shouldn’t eat can be a little overwhelming at first. If you’re scared your snack options are now reduced to a couple of dry gluten free biscuits, fear not! We’ve done our research and gotten creative to provide you with some low FODMAP snack inspiration.

‘On-the-go’ snacks

  • 150-200g tub lactose free yoghurt
  • Tinned tuna
  • Small bag air popped popcorn
  • Gluten free, fruit free muesli bar
  • One sushi roll (without avocado)
  • Piece of ‘safe’ fruit: Strawberries, grapes, orange, mandarin, kiwi, blueberries, pineapple, ½ cup honeydew melon, passionfruit, banana and rockmelon
  • Gluten free toast with less than 2 Tbsp strawberry jam or marmalade

A ‘teeny bit of prep time’ snacks

Be a kitchen ninja on the weekend and prepare a couple of snacks in advance that will be ready to grab as required:

  • ‘Safe’ veggie sticks (carrot, cucumber and capsicum) with eggplant dip
  • Boiled eggs
  • Sliced cold deli meats
  • Pre-made home baked goods eg. gluten free muffins
  • Rice cakes with peanut butter (less than 4 Tbs), ½ sliced banana and a sprinkle of desiccated coconut
  • Corn-based biscuits with feta cheese and tomato slices (substitute feta for 2 slices of tasty cheese or less than 4 Tbsp cottage cheese as these quantities contain very little lactose so are low FODMAP)
  • Make a fruit salad out of ‘safe’ fruits
  • Tinned tuna, brown rice and 20g grated cheddar cheese
  • Spelt sourdough toast with tomato salsa (chopped fresh tomatoes, chopped spring onion (green part only), coriander, parsley, lime juice and sprinkle salt and pepper)

‘Put your apron on’ snacks

Why not try preparing some tasty cooked snacks in advance. Many recipes can be modified to be low FODMAP with these handy tips:

  • Substitute wheat flour for gluten free flour with a dash of baking powder
  • Replace dairy products with lactose free alternatives
  • Be mindful to ensure any fruits are ‘safe’ fruits
  • Swap honey for brown sugar or maple syrup

Ideas to try

  • Gluten free savoury muffins
  • Zucchini slice (use feta or <40g tasty cheese)
  • Gluten free banana muffins
  • Smoothies – use lactose free milk and ‘safe’ fruits plus a tablespoon of oat bran for added fibre and replace any honey with maple syrup

Even some treat foods are still okay

  • Wheat free cakes and biscuits
  • 5 squares dark chocolate
  • 1 small packet potato crisps

Mini Pancake Recipe

Make a basic gluten free pancake recipe (recipe below) and add different low FODMAP ingredients for a sweet or savoury twist. You could add grated zucchini and carrot or make little grated pumpkin and corn fritters, keeping in mind to limit corn to less than a ½ cob per day.

For sweet pikelets add a few tbs of sugar to a basic recipe and add some low FODMAP fruits; frozen raspberries work well or you could try banana and passionfruit. Serve with a drizzle of maple syrup (avoid honey).


  • 1 cup gluten free flour
  • 3 Tsp baking powder
  • 2/3 cup lactose-free milk
  • 2 eggs
  • 1 Tbs lemon juice


  • Sift flour and baking powder together
  • Whisk egg, milk and lemon juice and combine with flour mixture
  • Mix well to create a smooth batter

With all the snack ideas aside, also consider looking at Staying Hydrated on the Low FODMAP Diet and The Best Cooking Methods to Reduce FODMAP’s.

Keep in mind that low FODMAP diets are not designed to be followed long term, but it does take some time from start to finish – a couple of weeks to months. Make sure you stay in touch with your dietitian to keep track of where you are up to with it. If you are unsure whether you need to try a low FODMAP diet, or you are looking for help testing and reintroducing FODMAP foods, book an appointment with one of our fully qualified dietitians.

If you’d like further help with your nutrition please click below:

Canberra Clinics

This article was written by Rebecca Shepherd, intern at The Healthy Eating Hub.