There are quite a few low FODMAP crackers such as Mary's Organic Crackers, oat crackers, or rice crackers. Puffed rice cakes or corn thins (up to 2 per sitting) are also a great crunchy snack. Top with your favorite nut butter or some cheddar cheese for the ultimate hunger-busting combo.
Crackers also make a great low FODMAP snack.
Ritz Crackers Original. This product has 1 ingredient that is high FODMAP and 3 ingredients that may be high FODMAP.
Cereals to Avoid on the low FODMAP diet:
Rye – for example Ryvita, Rye bread, Pumperknickle. Wheat and wheat flour. Barley. Spelt bread (except sourdough), spelt flour, spelt flakes.
Arnott's Rice Cruskits have been tested by Monash University and are low FODMAP. Orgran's Crispibread range have not been tested but are low FODMAP by ingredient.
Choosing Free-From Breakfast Cereals
For example, Weetabix cereals are made from wheat and so, are also high in fructans, making them a high FODMAP breakfast cereal. However, Gluten Free Weet-Bix is low FODMAP as it is low in fructans (4).
3. Crackers, Rice Cakes & Chips. Making sure you have low FODMAP snacks on hand is one to make sure you stick with your diet and crackers and rice cakes come in very handy. Try a couple of basic crackers, like KA-ME Rice Crackers, Mary's Gone Crackers Original and Back To Nature Multi-Seed Rice Thins Crackers.
Is Crunchmaster Multigrain Sea Salt Crackers low FODMAP? Yes, Crunchmaster Multigrain Sea Salt Crackers is low FODMAP.
You can still enjoy a slice of toast in the morning or a low FODMAP sandwich for lunch, as long as you follow these serving sizes: White wheat bread: 1 slice or 35 grams. White wheat sourdough: 2 slices or 109 grams. Whole wheat sourdough: 2 slices or 97 grams.
Refined or Processed Foods
Chips, cookies, crackers etc. are all highly processed and can trigger IBS. These foods are hard for anyone to digest so can be especially bad for those with IBS.
Is it Low FODMAP? No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 2 ingredients that could be moderate or high FODMAP depending on source or serving size.
Rice crackers or rice cakes
Plus, two plain rice cakes or up to 20 plain rice crackers at a time are considered low FODMAP friendly, which means they'll be easy to digest if you have trouble with high FODMAP foods.
Did you know per Monash University low FODMAP app, carrots do not have any FODMAPs? Toast topper #2: Veggie and cheese: Red pepper, cilantro, lemon zest, crushed red pepper and a little ground pepper too, and a scoop of lactose free cottage cheese! (I used Lactaid brand lactose free cottage cheese) Mmmm!
Fruit salad always makes a good side dish too and most natural prawn crackers are also low FODMAP and super tasty!
Rice cakes are low FODMAP up to 30 g per serving, so take a maximum of two cakes per serving.
Nope, peanut butter does not trigger symptoms of Irritable Bowel Syndrome (IBS). In fact, research shows it is one of the types of foods that individuals with IBS can tolerate.
Many old-fashioned lollipops are fine, as are small “fun size” chocolates. Gummy candies, from bears to Swedish fish are okay, too. Even the sour kind of gummy candies can be low FODMAP - but always check labels! Many hard candies, such as Jolly Ranchers, are low FODMAP candy as are many peanut butter cups.
Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.
Traditional sourdough breads made from wheat, wholemeal wheat, and spelt flours are low FODMAP because they contain reduced levels of fructans (2). This means they can make a great low FODMAP bread option.
Oats are Low FODMAP if eaten in small quantities. We like to make hot cooked oatmeal for breakfast, an occasional batch of oatmeal cookies, and this recipe for Low FODMAP Oats with Strawberries.