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FODMAPs are a group of carbohydrates — sugar-based compounds — that are hard for some people to digest. FODMAPs may cause uncomfortable gastrointestinal (GI) symptoms, especially in people with irritable bowel syndrome (IBS). Fortunately, a low FODMAP diet can help reduce GI discomfort while still leaving lots of foods to choose from. In this post we’ll talk about what FODMAPs are, how to avoid them, and how to whip up delicious low FODMAP snacks.

What Does “FODMAP” Stand For?

Let’s break it down. FODMAPs are:

Fermentable. Rapid fermentation by bacteria in the gut can result in increased gas production, bloating, and ultimately GI pain. 

Oligosaccharides. Carbohydrates formed from a small number of monosaccharides, or simple sugars, such as raffinose and stachyose.

Disaccharides. Carbohydrates formed from two monosaccharides, such as sucrose, lactose, and maltose.

Monosaccharides. The simplest, most basic carbohydrates, such as glucose, fructose, and galactose.

Polyols. Low-calorie sweeteners also known as sugar alcohols, such as sorbitol, xylitol, and mannitol.

(Source, Source)

Why Are FODMAPs a Problem?

The carbohydrates included under the FODMAP umbrella are very diverse, but they have certain problematic characteristics in common:

  • They are poorly absorbed. Nutrients in our food are broken down by enzymes in the small intestine and pass into circulation through the intestinal wall. FODMAPs resist this enzymatic action and leave the small intestine intact.
  • They have a laxative effect. FODMAP molecules are small, and their buildup in the small intestine causes water to be drawn in to dilute them, which can lead to diarrhea.
  • They are rapidly fermented. FODMAPs leaving the small intestine enter the large intestine, or colon, where they are fermented by the bacteria that live there. Rapid FODMAP fermentation produces large amounts of gas as a by-product, which can cause bloating, pain, and a slowing of gut motility.


What Is a Low FODMAP Diet?

The original low FODMAP diet is a protocol designed by researchers at Monash University in Australia. The university recommends the diet only for those who have been diagnosed with IBS by a health care provider, as it has not been found to be helpful for people without the condition.

The Monash protocol calls for an elimination phase in which food choices are highly restricted, followed by a reintroduction phase in which preferred foods are brought back into the diet. The university recommends following the diet under the supervision of a registered dietician or other health care provider. (Source)

If you have been diagnosed with IBS or experiencing IBS- like symptoms, connecting with a WellTheory Nutritional Therapy Practitioner to discuss your diet and get support in implementing a personalized low FODMAP diet is a great way to reduce any overwhelm when it comes to transitioning to a new style of eating. WellTheory NTPs will work with you to discover a diet that is not only nourishing but supportive of holistic symptom management. 

Why Follow a Low FODMAP Diet?

Irritable bowel syndrome is a gastrointestinal disorder comprising a variety of symptoms, such as irregular bowel movements (constipation and/or diarrhea), bloating, and abdominal pain. Those suffering from IBS know these feelings of extreme GI discomfort well. 

Fortunately, by following a low FODMAP diet, the intake and fermentation of undigested carbohydrates is reduced, which has been shown to relieve many of GI symptoms related to IBS. (Source, Source)

What Can You Eat on a Low FODMAP Diet?

Here is a condensed list of high FODMAP ingredients to avoid and their respective low FODMAP substitutes:


  • Avoid wheat-, rye-, and barley-based products
  • Try quinoa, wheat-free grains, and gluten-free products 
  • Avoid onions and garlic
  • Try garlic-infused oil, bok choy, and green beans
  • Avoid watermelon and peaches
  • Try bananas, grapes, and oranges 
  • Avoid legumes
  • Try potatoes and yams


  • Avoid lactose dairy products (cows/goat milk)
  • Try lactose-free products, almond milk, and feta cheese


  • Avoid apples and pears
  • Try honeydew, melon, and kiwi
  • Avoid honey and high-fructose corn syrup
  • Try maple syrup and golden syrup  


  • Avoid sorbitol and mannitol (sweeteners)
  • Try sucrose (sugar)
  • Avoid avocado, sweet potato, mushrooms, and cauliflower 


9 Low FODMAP Snacks

The guidelines for the low FODMAP diet may look daunting at first, but once you get used to them you will see they are manageable. It’s easy to create snacks that could even pass for your old favorites.

Here are some tasty and nourishing recipes that follow the low FODMAP guidelines. They will definitely have you looking forward to your next snack!

1. Dark Chocolate and Peanut Butter Energy Bites

Source: A Little Bit Yummy

These energy bites are the perfect on the go snack — bring two or three of them along with you and you’re set for the day! The recipe is super easy, has a short prep time, and makes 26 bites that will last in the fridge for a week.

Be sure to use pure maple syrup, peanut butter, and dark chocolate free of any high FODMAP sweeteners such as high-fructose corn syrup. Additionally, although rice is low FODMAP, be sure to avoid any puffed rice with fruit juice concentrates added.

You can customize these energy bites with different add-ins, such as crushed almonds, macadamia nuts, and pumpkin seeds.

Ingredients: Puffed rice, shredded coconut, peanut butter, maple syrup, vanilla extract, dark chocolate chips, salt

2. Coconut Chia Pudding with Cantaloupe

Source: Fun Without FODMAPS

Chia seeds are highly nutritious and packed with fiber and protein, which help you feel full for longer when you’re snacking on the go. They are also a great source of omega-3 fatty acids, which have anti-inflammatory properties to help reduce the risk of chronic diseases such as diabetes, arthritis, obesity, and cancer. Further, the antioxidants in chia seeds are important for digestive, cardiovascular, kidney, and liver function. (Source, Source)

This snack can be made for same-day enjoyment as it only needs two hours to set in the fridge, or feel free to prepare it overnight and grab it before you’re out the door the next day.

Top this delicious pudding with more low FODMAP fruits of your choice, such as honeydew, raspberries, strawberries, and kiwis!

Ingredients: Chia seeds, canned coconut milk, maple syrup, blueberries, cantaloupe 

low fodmap snacks chia seed pudding

3. Red Pepper and Walnut Dip

Source: Fun Without FODMAPS

If you thought you were going to miss hummus on the low FODMAP diet, this red pepper and walnut dip is the perfect replacement for your snack craving, having similar textures and flavors. 

The powerful flavor of garlic adds so much punch to many dishes, you might be sad that garlic is prohibited on the low FODMAP diet. However, garlic-infused oil is allowed! Allicin, the antimicrobial chemical compound that gives garlic its flavor, is fat-soluble and remains in oil after the garlic is removed. (Source) This dip pairs well with low FODMAP vegetables, such as carrots and cucumber. Or try jicama — a crunchy root vegetable perfect for dipping. You can also opt for low FODMAP quinoa or rice crackers. 

Ingredients: Red bell peppers, walnuts, garlic-infused oil, lemon, cumin 

walnuts on wooden plate

4. Maple Walnut Granola 

Source: Fun Without FODMAPS

Walnuts are a phenomenal brain food with antioxidant and anti-inflammatory properties to help improve cognition and reduce the risk of diabetes, cardiovascular disease, and depression. (Source) Just be sure to limit your serving size to ¼ cup at a time to follow the low FODMAP guidelines. 

Another star ingredient of this recipe is hemp seeds, which are an excellent source of omega-3 and omega-6 fatty acids with many cardiovascular benefits. They are also a great way to incorporate more plant-based protein into your diet. (Source, Source) Hemp seeds are considered low FODMAP as long as the serving size is no more than 2 tablespoons. 

This granola is a delicious treat on its own, but it can also be paired with low FODMAP milk or yogurt to contrast the crunch in every bite. For a mixture of sweet and salty flavors add some flakey sea salt on top.

Ingredients: Maple syrup, coconut oil, cinnamon, rolled oats, chopped walnuts, hemp seeds, chia seeds

granola in jar

5. Fresh Rice Paper Rolls with Tempeh & Satay Sauce

Source: A Little Bit Yummy

If you’re looking to get creative with your low FODMAP snacks, this recipe is perfect for you. These rice paper rolls are made with fresh and crunchy vegetables paired with a salty and creamy peanut-based sauce. 

Tempeh is a highly nutritious, vegan source of protein that is marinated to perfection in this recipe. (Source) Marinate your tempeh on the weekend, and use it all week to prepare these fresh rolls every day! Just be sure to use low FODMAP approved red/purple cabbage rather than savoy cabbage.

Ingredients: Tempeh, soy sauce, maple syrup, sriracha sauce, crushed ginger, neutral oil, peanut butter, lemon juice, water, brown sugar, garlic-infused oil, rice paper wrappers, cucumber, carrots, red cabbage, mint, cilantro 

6. “Banana Bread” Breakfast Cookies

Source: Rachel Pauls Food

These breakfast cookies also double as an amazing mid-day snack to satisfy any sweet craving. One 18-cookie batch only takes 10 minutes to prep and 15 to 20 minutes in the oven.

Along with chia seeds, flax seeds are also remarkably nutritious with many health benefits. Flax seeds are rich in omega-3 fatty acids and fiber and have anti-inflammatory properties. They can even help reduce the risk of cancer, cardiovascular diseases, and LDL (“bad”) cholesterol. (Source)

These cookies can easily be crumbled and added as a topping to low FODMAP yogurt for a different treat!

Ingredients: Rolled oats, oat flour, flaxseed meal, walnuts, banana, egg, coconut oil, maple syrup, chocolate chips, vanilla, baking soda, cinnamon, nutmeg, salt

flax seeds spilling from jar

7. Strawberry Popsicles

Source: A Little Bit Yummy

A popsicle is both refreshing and satisfying, and the perfect snack on a hot summer day. Pop the ingredients in the blender then in the freezer — in just 4 hours you can be enjoying your popsicle in the sun! If you don’t have a popsicle mold, you can use disposable muffin liners, a muffin tin, an ice cube tray, or paper cups as alternatives. 

Feel free to experiment with different milks and yogurts of your choosing. Popular options include almond, coconut, hemp, and macadamia milk and yogurt. You can also add strawberry chunks into the blended mixture for a fun texture and added flavor!

Ingredients: Strawberries, low FODMAP milk, lactose-free yogurt, vanilla extract, maple syrup 

strawberry popsicles over ice

8. Mini Frittatas

Source: Cook Low FODMAP

If you are looking for a mid-morning snack, these mini frittatas are easy to make and can be packed with punchy flavor combinations. They are filling, nutritious, and a perfect way to satisfy your savory snack craving. You can customize each frittata by adding different flavor combinations, such as roasted red pepper and basil, spinach and chives, or zucchini and oregano. This recipe is also an excellent way to use up all the leftover low FODMAP veggies in your fridge at the end of the week.

You can top off this delicious snack with a sprinkle of feta cheese, or easily convert this snack into a more substantial meal by adding a side of homemade hash browns or yam fries.

Ingredients: Eggs, parmesan cheese, butter, salt, pepper, any low FODMAP vegetables 

9. Peanut Butter and “Jelly” Smoothie

Source: Rachel Pauls Food

A peanut butter and jelly sandwich is the ultimate nostalgic childhood snack, and this smoothie elevates the classic sweet and salty mix to a whole new level. This recipe whips up one or two delicious smoothies in just minutes. You can use low FODMAP lactose-free milk, or easily substitute almond milk to make it vegan.

The peanut butter-banana combination makes this smoothie a creamy dream, but be sure to follow FODMAP guidelines when using bananas. Bananas on the unripe side are considered low FODMAP friendly, but the riper they become, the more they should be avoided. However, if fairly ripe bananas are all you have on hand, just reduce the amount you add! To get the “jelly” aspect of this smoothie, any low FODMAP berry can be added. Blueberries have antioxidant and anti-inflammatory properties, as well as neuroprotective and cardioprotective effects. (Source)

Ingredients: Bananas, low FODMAP milk, peanut butter, strawberries, blueberries or raspberries, ice, maple syrup

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