6 Easy To Cook Low Fodmap Snacks You Must Try

If you have a problem with FODMAP-containing foods1, then the snacking options for you are unfortunately very low, but don’t worry!

Read on to find out the delectable 6 easy-to-cook low-FODMAP snacks you must try out.

Low fodmap snacks are ideal for you if you grapple with IBS (irritable bowel syndrome) or other gastrointestinal concerns like bloating, windiness, constipation, and diarrhea.

Low-fodmap snacks are part of a low-fodmap diet.2 Such a diet is exclusive of high fodmap food items initially. Fodmap is naturally present in some vegetables, fruits, flour, and other regular diet ingredients.

This type of menu helps relieve symptoms of IBS3 and other abdomen miseries. Having limited ingredients does not mean less nutrition or sacrificing taste. Low fodmap snacks are as tasty as your regular snacks.

Are Low Fodmap Snacks For Everyone?

A low fodmap snacks diet is not for everyone and, if you do not confront any symptom of gastrointestinal woes4, it is a big ‘NO’ for you.

 The low-fodmap diet consists of 3 steps:

Step 1: Swap high-fodmap food with a low-fodmap diet. Followed by 6- 8 weeks

Step 2: Fodmap reintroduction to your diet in a planned manner. It is to monitor tolerance towards high fodmap. Followed 8-14 weeks

Step 3: Personalisation of Fodmap In this step high, fodmap foods that the body can tolerate become part of the diet.

Practice a low-fodmap diet after asking a dietitian. And if you are looking for low fodmap snacks, this means you must be on stage 1. Here we bring six yummy snacks with minimum prep time that also fit into your limited menu.

Low Fodmap Snacks

1. Carrot Fritters

Carrot is a yummy and fodmap-free veggie. It is rich in antioxidants; hence, its nutritional value made it on the low fodmap snacks list. Carrot fritters are just perfect for evening snacking. Below is the recipe you can try.

Preparation and cooking time: 30 minutes

Ingredients required:

  • Carrots -6 medium-sized grated
  •  Spring onion- 1/4 cup
  •  Coriander seeds -1 tsp
  • Cumin seeds- 1 tsp
  • Chopped coriander -1/2 cup
  •  Whisked eggs- 2
  •  Flour-1/2 cup
  •  Sea salt – 1/2 tbsp
  •  Extra virgin oil – 2 tbs


1. Mix carrots, spring onions, spices, flour, whisked eggs, and salt. Whisk properly and mix all ingredients.

2. Make small and equal-sized balls of batter. Now heat 1 tbsp olive oil in a flat pan. Now gently press these balls between your palms to make patties. Carefully put these patties in the pan. Fry these until they appear golden brown.

3. Place these fritters on an absorbing paper to remove extra oil.

4. You can fry the remaining patties.

5. Once all fritters are ready, you can serve these with a low fodmap dip.

2. Muesli Energy Bar With Sesame And Pumpkin Seeds

energy bar
image source :annelies brouw /pexels

Energy bars are ideal for you to keep going.  These homemade bars save you from checking the long ingredients list to find fodmap friendly energy bar. Here is a recipe to make your energy bars and keep them in a jar to enjoy later.

Preparation and cooking time:35-40 minutes

Ingredients Required:

  •  Rolled oats-1 cup
  • Pumpkin seeds-1/2 cup 
  •  Sesame seeds-1/2 cup
  •  Ground cinnamon-1 tsp
  •  Rice malt syrup-1/2 cup
  • Olive oil spread

  Recipe :

  1. Take a small saucepan, put olive oil spread let it melt. Add cinnamon and rice malt syrup to the melted olive oil spread.
  2. Take another pan and roast the remaining dry ingredients ( oats, pumpkin seeds, sesame seeds) on low flame for approx five to ten minutes.
  3.  Next is to add this dry mixture to the melted olive spread and rice malt syrup. Mix dry ingredients and syrup.
  4. Take the mixture out in flatware and press it into a thin layer. Now you can cut the bars of your desired length or shape. Freeze them for ten to twenty minutes, and enjoy these crunchy, healthy muesli bars.

3. Almond And Blueberry Muffins

We bring you the perfect muffin recipe that will accommodate the Fodmap list. Check its recipe below.

Preparation and cooking time: 50 – 55 minutes


Ingredients Required :

  • Gluten-free flour- 2 cups
  • Chopped almonds – 1/2 cup
  • baking powder- 1 tsp
  • Vanilla essence – 1 tsp
  • Vegetable oil- 1/2 cup
  • Soaked chia seeds -1 tbsp 
  •  Castor sugar -1/2 cup
  • Almond milk- 3/4 cup
  • Blueberries – 3/4 cups


  1.  Take a muffin mould and place paper cases. Set oven to 180° c /350°c to preheat.
  2. Use boiling water to soak chia seeds and let them rest for 15 minutes.
  3. Take a bowl and add an almond meal, flour, sugar, and baking powder.
  4. Now add the remaining ingredients oil, soaked chia seeds, and almond milk. Stir to mix it well. 
  5. Check the texture if the consistency is thick. Add in little almond milk. Add blueberries and again mix but gently.
  6.  Pour the mixture into the muffin cases. Do not overfill leave, some space above. 
  7. Bake muffins in preheated oven for 25-30 minutes.

4. Kiwi And Honeydew Melon Smoothie

Kiwi smoothie
image source: photo mix /pixabay

Smoothies are relishing drinks. Kiwi and Honeydew melon smoothies are perfect for hot summer. To try to check the below-given recipe

preparation time: 5 minutes

 Ingredients required :

  • Peeled and chopped kiwi – 1/2 cup
  • Peeled and chopped honeydew melon -1/2 cup
  • Lactose-free milk or yogurt- 1 cup
  • Soft brown sugar-1 tbsp
  • Lemon juice -1 tbsp 


  •  Use a blender and add all the above ingredients.
  • Blend it for a minute to achieve a smooth consistency.
  • Use chilled glasses and pour the smoothie.
  • Serve it chill.

5. Chocolate Brownie

low fodmap snacks -chocolate brownie
image source: shoots/ pixabay

Chocolate is a natural low fodmap ingredient. So yes, low fodmap snacks can have a chocolate brownie. Try out its recipe for a sweet treat.

Preparation and cooking time:35- 40 minutes

Ingredients required:

  •  Gluten-free flour -1/2 cup
  • Oats- 1/2 cup
  • Cocoa powder -1/3 cup
  • Castor sugar -2/3 cup
  • Baking soda -1/4tsp
  • Eggs- 2 beaten 
  • Lactose-free yogurt – 1/4 cup
  • Dark chocolate chips -1/4 cup 
  • Vanilla essence- 1 tsp

Recipe :

  1. Take a brownie tin and lay the baking paper—Preheat the oven to 180°c/350°c.
  2. Take a blender and add oats and grind it into fine flour.
  3. Add oats flour, gluten-free flour, baking powder, cocoa powder, and sugar in a mixing bowl. Mix dry ingredients
  4. Now add beaten eggs, vanilla essence, butter, and yogurt. Stir well to the mixed ingredients.
  5. Add choco chips and use a spatula to mix.
  6. Check the consistency of the batter. If thick, add some milk.
  7. Pour mixture into the tin and bake for 20-25 minutes.
  8. Let it cool down a bit before demolding or, else it, crumbles.

6. Oats Puffed Brown Rice And Peanut Butter Balls

low fodmap energy balls
image source: Milan/Pexels

Oats puffed brown rice, and peanut butter balls will energize you. It is loaded with delicious bananas and cranberries. This you can make and store for up to a week. Check out its recipe.

Preparation and cooking time: 70- 80 minutes

Ingredients required :

  • Rolled oats- 1 cup
  • Puffed rice ( preferably brown)-1/2 cup
  •  Quinoa flakes-1/2 cup
  •  Plain peanut butter ( without added sugar or salt)-1/2 cup
  •  Chopped almonds-1/2 cup
  •  Dried chopped banana and dried cranberries -1/4 cup
  • Chia seeds-1tbsp  
  •  Maple syrup-1/2 cup

Recipe :

  1. Heat peanut butter in a pan and add maple syrup. Stir well to mix both ingredients on low flame.
  2. In a big bowl, add all dry ingredients and pour peanut butter and maple syrup on it. Mix well to coat dry ingredients with liquid syrup.
  3. Now line baking paper in a tray and use cooking spray to grease it.
  4. Take out the mixture in a tray and shape it into small balls of equal size.
  5. Refrigerate these balls for an hour. You can also store these for a week.

Frequently Asked Questions

1. What does FODMAP mean?

Short-chain carbohydrates (sugars), also known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are poorly absorbed in the small intestine.

2. Who needs low FODMAP?

The most typical consumers of low FODMAP food are those who suffer from IBS – Irritable Bowel Syndrome. Those who have similar signs from other digestive diseases could benefit from the diet as well.

3. What is the difference between FODMAP and low FODMAP?

Simply cooked meats, poultry, shellfish, and eggs are examples of low FODMAP foods, whereas processed meats, marinated meats, and meats eaten with gravy or condiments that contain high FODMAP ingredients are examples of high FODMAP foods.


While preparing any low-fodmap snacks, you can change condiments (only use fodmap-friendly ones), and try to use gluten-free milk and yogurt with low-fodmap norms.

To read more such insightful articles, click here.

Also, check out the side effects of sea moss and the pros and cons of lactose-free milk.

  1. Martín, Ismael San Mauro, et al. “Existing differences between available lists of FODMAP containing foods.” Existing differences between available lists of FODMAP-containing foods 115.7 (2023): 374-384. ↩︎
  2. Barrett, Jacqueline S. “How to institute the low‐FODMAP diet.” Journal of gastroenterology and hepatology 32 (2017): 8-10. ↩︎
  3. Simrén, Magnus, et al. “Management of the multiple symptoms of irritable bowel syndrome.” The Lancet Gastroenterology & Hepatology 2.2 (2017): 112-122. ↩︎
  4. Schwade, Steve. “GI woes.” Men’s Health 10.7 (1995): 68-70. ↩︎

Last Updated on by ayeshayusuf



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