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Snacks

67 foods · Search for a food or browse by category. Each entry shows the FODMAP traffic light, the safe serving in grams and the FODMAPs it contains.

Low FODMAP (16)

You can eat a normal serving without a problem.

Corn chips (tortilla chips)

Safe serving: 50 g

Dark chocolate square

Safe serving: 30 g

Gluten-free crackers

Safe serving: 40 g

Gummy sweets

Safe serving: Low serving not established

Hard-boiled egg

Safe serving: No practical limit

Mochi

Safe serving: Low serving not established

Plantain chips

Safe serving: 40 g

Popcorn

Safe serving: 120 g

Pork scratchings

Safe serving: No practical limit

Potato chips (plain salted)

Safe serving: 50 g

Rice crackers

Safe serving: 40 g

Roasted seaweed snack

Safe serving: Low serving not established

Sugared chewing gum

Safe serving: No practical limit

Toasted corn

Safe serving: Low serving not established

Toffee caramels

Safe serving: Low serving not established

Turkish delight

Safe serving: Low serving not established

Moderate (12)

The safe serving is smaller than a regular one: adjust the amount.

Beef jerky

Safe serving: 25 g

Cereal bar

Safe serving: 17.2 g

Chocolate chip cookies

Safe serving: 15 g

Gluten-free muffin

Safe serving: 40 g

Jelly dessert (sugar-sweetened)

Safe serving: 100 g

Lemon sorbet

Safe serving: 60 g

Marzipan

Safe serving: 14.3 g

Oat cookies

Safe serving: 15 g

Plain sweet biscuit

Safe serving: 15 g

Pretzels

Safe serving: 23 g

Sesame halva

Safe serving: 20 g

Turrón (almond nougat)

Safe serving: 20 g

High FODMAP (39)

A regular serving exceeds the safe serving. Check how much fits: it is not a ban.

Alfajor (dulce de leche sandwich cookie)

Safe serving: 0 g

Candied almonds

Safe serving: Low serving not established

Cheese puffs

Safe serving: Low serving not established

Cheese sandwich crackers

Safe serving: Low serving not established

Cheesecake

Safe serving: Low serving not established

Chicken pastilla

Safe serving: 0 g

Chocolate bar

Safe serving: Low serving not established

Chocolate biscuit bar

Safe serving: Low serving not established

Chocolate-coated biscuit

Safe serving: Low serving not established

Chocolate-coated ice cream bar

Safe serving: Low serving not established

Chocolate-coated peanuts

Safe serving: Low serving not established

Churros

Safe serving: 0 g

Coconut chocolate bar

Safe serving: Low serving not established

Croquettes

Safe serving: 0 g

Dim sum

Safe serving: 0 g

Doughnut

Safe serving: 0 g

Filled chocolates

Safe serving: Low serving not established

Filled wafer

Safe serving: 4.3 g

Frozen yoghurt

Safe serving: Low serving not established

Gluten-free cereal bar

Safe serving: 5.6 g

Ice cream cone

Safe serving: Low serving not established

Ice cream sundae

Safe serving: Low serving not established

Licorice

Safe serving: 0 g

Marron glacé

Safe serving: Low serving not established

Muffin (wheat)

Safe serving: 0 g

Onion rings

Safe serving: 0 g

Polvorón (Spanish shortbread)

Safe serving: 0 g

Preserved salted plum

Safe serving: Low serving not established

Profiteroles

Safe serving: Low serving not established

Protein bars (typical)

Safe serving: 0 g

Quiche

Safe serving: Low serving not established

Samosa

Safe serving: 0 g

Spring roll

Safe serving: 0 g

Sugar-coated chocolate drops

Safe serving: Low serving not established

Sugar-free gum

Safe serving: 0 g

Sugar-free sweets

Safe serving: 0.2 g

Sugared almonds

Safe serving: Low serving not established

Trail mix (nuts and raisins)

Safe serving: 0 g

Wheat crackers

Safe serving: 0 g

By category

Fruits

Vegetables

Grains and tubers

Legumes

Dairy

Protein

Nuts and seeds

Sweeteners

Drinks

Condiments

Herbs and spices

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Wheat crackers Why does it upset you?

HIGH Wheat crackers

LOW Rice crackers

LOW Gluten-free crackers

HIGH

LOW

LOW

Wheat crackers Why does it upset you?

avoid · Wheat crackers

up to 40 g · Rice crackers

up to 40 g · Gluten-free crackers

Wheat crackers Why does it upset you? HIGH avoid

✓

Wheat crackers Why does it upset you?

HIGH avoid · Wheat crackers

LOW up to 40 g · Rice crackers

LOW up to 40 g · Gluten-free crackers

FODMAPsFructans, GOS, Lactose, Fructose, Sorbitol, Mannitol.

1

Wheat crackers Why does it upset you? Alternative: Rice crackers ✓