Do My Farts Smell

Low-FODMAP Snacks

These are snack-style ideas many people with sensitive digestion find gentler. Portions still matter and everyone's triggers are a bit different, but this gives you a beginner-friendly list to test slowly, not a forever-ban list or strict prescription.

New to this? Start with What is FODMAP? · Planning fiber? Try The Fiber Ladder.

Low-FODMAP snack options illustration

Snack ideas

  • Lactose-free yogurt (or yogurt you handle well) with blueberries or strawberries.
  • Rice cakes or plain rice crackers with peanut butter or small amounts of low-FODMAP fruit jam.
  • Small handful of grapes or kiwi plus a boiled egg (if eggs sit well for you earlier in the day).
  • Sliced bell pepper, cucumber, or carrot sticks with a dip you tolerate (some people do okay with certain lactose-free cottage cheeses or simple herb dips that skip raw garlic/onion).
  • A little chicken or turkey plus cucumber slices — basically a DIY "cold plate."

Fruits (be portion aware)

Lower-FODMAP fruit choices at typical serving sizes can include: strawberries, blueberries, grapes, oranges, kiwi, pineapple, cantaloupe.

Too much fruit at once can still overload you. "Portion aware" just means: don't eat triple the serving and then be shocked you're bloated.

Vegetables (be portion aware)

Lower-FODMAP vegetable choices at typical serving sizes can include: carrots, zucchini, bell pepper, eggplant, green beans, spinach, lettuce, cucumber, potatoes, tomato.

Again, portions matter. Doubling or tripling any one thing may feel different than a small side.

Quick "recipe-ish" ideas

  • Small bowl of lactose-free yogurt, blueberries, chia, drizzle of maple syrup.
  • Turkey roll-ups (turkey + cucumber spear inside) with bell pepper slices.
  • Rice cakes topped with peanut butter and sliced strawberries.
  • Scrambled eggs cooked in garlic-infused oil (for flavor without big chunks of garlic/onion) plus sautéed spinach.

These snacks are ideas, not medical prescriptions. Portion size and timing still matter.

For exact portion sizes and how to test foods back in one at a time, check the Monash FODMAP app from Monash University — they're the team that originally developed the low-FODMAP diet in clinical research.