FODMAP foods / Low FODMAP snacks

Aisle guide

Low FODMAP snacks

Plain salted crisps, corn chips, rice cakes and popcorn are Low FODMAP, so the base of this aisle is mostly fine. What makes it hard is the seasoning: onion powder and garlic powder are High, exactly like the fresh vegetable, and they are in nearly every flavoured packet. Nuts split into camps, cashews and pistachios are High while peanuts, macadamias, walnuts and pecans are Low, and almonds work in a small handful. Protein and cereal bars are the other problem, since they lean on inulin, chicory root and polyols for texture and sweetness. The trap is the word natural flavouring, which tells you nothing, so a short ingredient list is worth more than any front of pack claim.

Look for on the label

  • onion powder, garlic powder, shallot and vegetable powder are all High
  • sorbitol, mannitol, xylitol and maltitol in a bar are High polyols, stevia and sucralose are not
  • inulin and chicory root are the default fibre in protein bars
  • cashews and pistachios are High, peanuts and macadamias are Low
  • apple and pear juice concentrate binds many fruit and nut bars together

Examples by country

Products we have checked, grouped by where you can find them. The Low ones come first, then the ones worth a closer look, with the ingredient that decides it.

Showing products sold in United Kingdom. Pick another country or show all.

United Kingdom

5 low FODMAP examples, 3 to watch

  • theSnack organisation

    Lightly Salted Rice Crackers

    Low

  • KP

    Original Salted Peanuts

    Low

  • Morrisons

    Rice crackles

    Low

  • McCoy's

    Salt & Malt Vinegar Flavour Potato Crisps

    Low

  • Asda

    Slightly Salted Rice Cakes

    Low

Worth a closer look

  • Keogh's

    Atlantic Sea Salt & Irish Cider Vinegar Potato Chips

    High

    Because ofYeast extract

    See all 10 ingredients

    The chips are rated High FODMAP because they contain yeast extract, while the unknown vinegar ingredients are excluded from the assessment.

    • PotatoesLowPotatoes are low FODMAP and do not contain significant amounts of FODMAPs, so you can eat them freely.
    • Sunflower oilLowSunflower oil contains no carbohydrates and is low FODMAP; all pure oils are safe for people with IBS, regardless of amount.
    • Sea saltLowSea salt contains no carbohydrates and therefore no FODMAPs; it is safe to consume in any typical amount.
    • Rice flourLowRice flour is low FODMAP and safe in servings of up to 100g, as rice does not contain significant FODMAPs.
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • Citric acidLowCitric acid is an additive that does not contain FODMAPs and is safe for a low FODMAP diet; it contains no fermentable carbohydrates.
    • Yeast extractHighYeast extract is high in mannitol (a polyol, which is a FODMAP), making it a high FODMAP ingredient even in small amounts.
    • Dried Balsamic VinegarUnclearPlain balsamic vinegar contains negligible fermentable carbohydrates and is generally low FODMAP, but the dried form may contain concentrated sugars or carrier ingredients, so no reliable gram serving can be assigned without the full product composition.
    • Dried Apple Balsamic VinegarUnclearApple-derived ingredients may contribute excess fructose and sorbitol, and drying can concentrate them, so the FODMAP level and a safe gram serving cannot be determined without the product’s full composition.
    • Dried Spirit VinegarLowPure spirit vinegar is low FODMAP because distillation removes fermentable carbohydrates, but a validated gram serving for the dried form is unavailable and any added carrier should be checked.

  • McCain

    Home Chips

    High

    Because ofWheatBroad Bean

    See all 20 ingredients

    Home Chips are high in FODMAPs due to the presence of wheat and broad bean, despite most other rated ingredients being low.

    • PotatoLowPotato is low FODMAP at normal serving sizes (up to 500g cooked) because it contains negligible FODMAPs, so it is safe for most people with IBS.
    • FlourUnclear'Fécules' means 'starches' in French, but without specifying the source (e.g., corn, potato, wheat), its FODMAP content is unclear.
    • WheatHighWheat is high FODMAP because it contains significant amounts of the fructan type of FODMAP, which can cause digestive symptoms in sensitive individuals; even small servings are considered high FODMAP.
    • CalciumLowCalcium itself is a mineral and does not contain any FODMAPs, so it is safe for those on a low FODMAP diet with no specific gram limit.
    • IronLowIron (fer) is a mineral and does not contain any FODMAPs, so it is safe for a low FODMAP diet.
    • NiacinLowNiacin is a type of vitamin B3 and is not a carbohydrate, so it does not contain FODMAPs and is safe for a low FODMAP diet.
    • ThiaminLowThiamin (vitamin B1) is a pure vitamin and contains no FODMAPs at any level.
    • RiceLowRice is naturally low in FODMAPs and can be safely consumed in standard serving sizes (one serving ~190g cooked rice).
    • DextrinLowDextrine is a type of starch that is considered low FODMAP and can be safely consumed in typical serving sizes.
    • StarchUnclearThe term “Stärke” means starch, but its botanical source is not specified, and starches made from different sources can have different FODMAP profiles, so the FODMAP level cannot be determined reliably from this ingredient name alone.
    • MaizeLowCorn (Mais) is naturally low FODMAP and safe to consume in standard portions; up to 75g cooked corn kernels is considered low FODMAP.
    • Vegetable oilLowVegetable oil is low FODMAP because it contains only fats and no carbohydrates or FODMAPs; it can be consumed freely.
    • SheaLowShea (karité) is a fat derived from the nut of the shea tree and contains no significant FODMAPs, making it low FODMAP and safe to consume in standard culinary amounts.
    • CoconutModerateCoconut (fresh) is moderate in FODMAPs because it contains sorbitol (a polyol); safe serving is up to 30g of fresh coconut at a time.
    • TurmericLowCurcuma (turmeric) is a low FODMAP spice, and it can be consumed freely as it does not contain significant FODMAPs.
    • PaprikaLowPaprika is a low FODMAP spice and is well tolerated in typical usage amounts, with up to 1 teaspoon (about 2 g) considered safe.
    • Sunflower oilLowSunflower oil contains no carbohydrates and is low FODMAP; all pure oils are safe for people with IBS, regardless of amount.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • Broad BeanHighBroad beans are high in galacto-oligosaccharides (GOS), a FODMAP group, especially at typical serving sizes.
    • Vegetable FibreUnclearVegetable fibre cannot be assigned a reliable FODMAP level without knowing its vegetable source and processing, because some vegetable fibres are low FODMAP while others, such as inulin-rich fibres, can be high in fructans.

  • Alesto

    Mixed fruit and nut

    High

    Because ofSultana grapes

    See all 6 ingredients

    The product is High FODMAP because it contains high-FODMAP raisins, while almonds are Medium and the remaining ingredients are Low.

    • AlmondsModerateAlmonds are moderate in FODMAPs due to their fructan and GOS content; a low FODMAP serve is up to 12 grams (about 10 nuts).
    • Sultana grapesHighRaisins sultanas are high in fructans and excess fructose, both of which are FODMAPs, making them high FODMAP even in small amounts.
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • Sunflower Seed OilLowHelianthus Annuus Seed Oil, or sunflower seed oil, is a pure fat without carbohydrates or FODMAPs, so it is low FODMAP and safe in all amounts typically used.
    • NutsLowWalnuts are low in FODMAPs at a serving of up to 30 g, with larger amounts potentially contributing more fermentable carbohydrates.
    • American red blueberries, dried and sugared (60% American red blueberries, 39% sugar, sunflower seed oil)LowSweetened dried cranberries are low in FODMAPs at approximately 15 g; the sugar and sunflower oil are also low FODMAP, while larger portions of dried cranberries may contain more fructans and excess fructose.

What people ask

Are crisps low FODMAP?
Plain salted crisps are Low, since potato, oil and salt carry no FODMAPs. Flavoured ones usually carry onion or garlic powder, which makes them High.
Which nuts are low FODMAP?
Peanuts, macadamias, walnuts and pecans are Low, and almonds are fine in a small handful. Cashews and pistachios are High and are best avoided during the elimination phase.
Are protein bars low FODMAP?
Most are not, because inulin, chicory root and polyols like maltitol do the work of fibre and sweetness. Read the whole list, a bar based on rice syrup, peanuts and dark chocolate is a much calmer option.

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Belly Buddy is not medical advice. FODMAP tolerance is personal. Talk to a dietitian before you change your diet. Product name and brand from Open Food Facts.

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