Monday, 18 May 2015

Low FODMAP snack ideas

By Dr Jane V (Research dietitian)

When you're in a rush and you're hungry, it can be a challenge to come up with healthy, low FODMAP snack ideas. 

So here are a few to get you started:

  • 20g mixed nuts (621kJ) or 10 almonds (360kJ)
  • 2 rice cakes with eggplant dip (451kJ)
  • Piece of fruit eg 1banana (416kJ) handful of grapes (335kJ), 2 kiwifruit (328kJ), 10 strawberries (157kJ)
  • 1 tub of lactose-free strawberry yoghurt (688kJ)
  • 10 dried banana chips (217kJ)

  • Boiled egg (257kJ)
  • Hot chocolate made with drinking chocolate and low fat, lactose-free milk (690kJ)
  • Soy* latte (444kJ)
  • 2 plain sweet biscuits (364kJ)
  • 1 slice of gluten free, multigrain toast with peanut butter (522kJ)
  • 1 small tin of tuna in brine (435kJ)

*Soy milk made with soy protein is low FODMAP



  1. What about almond milk (homemade using 1 cup almonds per 6 cup water)? And biscuits made from the almond pulp leftover?

  2. Hi Linda,

    Remember that quantity is key with the low FODMAP diet. A serve of 10 almonds is low FODMAP; however larger amounts of almonds will increase the FODMAP content. Therefore if you are using almonds to make other products such as almond milk and biscuits mad with almond pulp, you will need to ensure that per sitting you only consume the amount that would contain a maximum of 10 almonds.

  3. I use 1 cup of almonds which is approx. 120 almonds per 6 cups of water, so it would work out 20 almonds per cup. 1/2 cup of almond milk should be low fodmap. But the pulp is separated so am interested if the fodmaps is more in the milk or the pulp, would be great if they were tested separately.