20 Low FODMAP Snacks for IBS Relief and Gut Health

Looking for easy low FODMAP snacks? Try these 20 gut-friendly options perfect for IBS relief and digestive support.

Written by
Emma Benner Emma Benner
Published on

Helping your clients snack without the symptoms

Managing Irritable Bowel Syndrome (IBS) can be challenging for clients, especially when it comes to everyday food decisions like snacking. The low FODMAP diet is a clinically validated approach to help reduce symptoms like bloating, gas, and abdominal pain by eliminating specific fermentable carbohydrates.

This blog offers 20 dietitian-approved low FODMAP snack ideas that blend nutrition science with real-life practicality. Whether you're building personalized meal plans or offering targeted advice, these options from That Clean Life will help you support your clients on their gut health journey.

What is a low FODMAP diet?

A low FODMAP diet limits Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are types of short-chain carbohydrates poorly absorbed in the gut. This diet has been shown to significantly reduce IBS symptoms when properly implemented under guidance.

Using That Clean Life's low FODMAP filter, practitioners can easily find and curate meals and snacks that align with these dietary restrictions. That Clean Life also offers Low FODMAP and Plant-Based Low FODMAP meal plan templates to simplify your workflow and improve client outcomes.

The 20 best low FODMAP snacks for IBS relief and gut health

Here are 20 delicious, client-friendly snack options sourced directly from That Clean Life’s recipe database:

Ham and Cheese Rice Cakes – Packed with healthy fats and protein.

Bacon, Cheese & Kale Egg Wrap - A savory, protein-packed bite that’s perfect on the go.

Chocolate Pumpkin Energy Bars - A delicious combo turned into a high-protein treat.

Tahini, Oat & Coconut Energy Balls – Fiber-rich and filling.

Cranberry Chia Popsicle - A fruity and refreshing snack with omega-3s and antioxidants.

Vanilla Rice Pudding – Simple and gut-friendly.

Kiwi Lime Smoothie – Refreshing and rich in vitamin C.

Rosemary & Sea Salt Oat Crackers – Light, salty, and savory.

Boiled Eggs & Smoked Salmon – Protein-packed and low FODMAP approved.

Creamy Coconut, Strawberry & Pineapple Protein Smoothie – Creamy, delicious, and refreshing.

Chocolate Salted Popcorn - Kid-friendly, and fun to make.

Sweet Cinnamon Millet Breakfast Bake – Great as a morning or midday snack.

Dragon Fruit & Kiwi Smoothie - Naturally vibrant and loaded with fiber, perfect for a light energy boost.

Cucumber & Cream Cheese on Toast - Crisp and creamy, ideal for a quick and satisfying bite.

Asian Cucumber Salad - Light, tangy, and refreshing with just the right crunch.

Jalapeno Poppers - A spicy, low FODMAP twist on a classic party snack.

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Zesty Lemon Chia Seed Pudding - Bright, citrusy, and packed with gut-soothing fiber.

Carrot Cake Overnight Oats - Tastes like dessert, delivers lasting energy.

Bacon & Egg Cups - Simple, savory, and packed with protein to keep you full.

Yogurt Frosted Pretzels - A sweet and salty treat with a creamy coating and satisfying crunch.

For more inspiration, check out 16 Low FODMAP Meals Your Clients Will Love.

Empower your clients with easy, gut-friendly snacking

Each of these snack ideas offers a practical way for clients to manage IBS without sacrificing taste or convenience. By using That Clean Life’s low FODMAP meal planning templates and smart filtering features, you can craft highly personalized nutrition strategies that drive real results.

Encourage clients to enjoy snacks they can feel good about — and trust that every choice supports their digestive health.