Low FODMAP Snacks You Can Actually Eat

What is a Low FODMAP diet?

The low FODMAP diet restricts fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — short-chain carbs that can ferment in the gut and cause gas, bloating, or pain in sensitive individuals. It is often used as an elimination protocol for IBS and other digestive sensitivities.

At Unbothered Foods, we create fermented sourdough products that already reduce some of these fermentable carbohydrates — which is why our crackers are labeled low-FODMAP friendly.

Snack ideas that stay safe (and tasty)

1. Unbothered sourdough crackers + safe dip

Pair with any of the gut-friendly dips above (especially the herbed yogurt or goat cheese dip). Because our crackers are low FODMAP, you can enjoy their crunch without worry.

2. Cheese + crackers

Many cheeses happen to be low-FODMAP - cheddar, parmesan, goat and mozzarella are examples. Slices or cubes of cheese with Unbothered crackers make a satisfying, protein-rich snack. Cheese in lower quantities is often tolerated.

3. Cucumber & carrots + olive oil & herb dip

Fresh veggies are generally safe at moderate amounts. Pair with an infused oil or creamy dip above.

4. Hard-boiled egg + Unbothered crackers

Eggs are naturally low FODMAP and a solid protein source; add a small handful of crackers to round it out.

5. Lactose free cottage cheese + kiwi slices

An easy, high protein snack with kiwi’s added benefit of helping constipation.Tips to make low FODMAP snacking easier

• Read labels carefully — many bar or package snacks hide high-FODMAP sweeteners or gums

• Watch portion sizes — even safe foods can trigger symptoms in large amounts

• Pair carbs + protein or fat — slows digestion and reduces symptom risk

• Rotate snacks — avoids overloading your system with a single ingredient

• Reintroduce thoughtfully — after the elimination phase, test trigger foods one at a time

• Work with a registered dietitian — a dietitian can help boost your confidence, give you snack and meal ideas and help you work through the low-FODMAP protocol as efficiently as possible. 

Why Unbothered fits the low FODMAP approach

• Our sourdough crackers are naturally fermented, reducing fermentable carbohydrates.

• We use ingredients that won’t bother — free from high-FODMAP additives, eggs, sesame, peanuts, soy, and tree nuts.

• Because we’re dietitian-founded, we design products with real digestive health in mind.

Final thoughts

Being on a low FODMAP diet doesn’t mean giving up crunch, flavor, or joy. With thoughtful pairings, portion control, and gut-savvy choices (like Unbothered sourdough crackers), snack time can become something you look forward to instead of fear.

Working with a registered dietitian that specializes in digestive health is key to success. Remember, the goal is not to stay on the low-FODMAP diet, but to figure out your unique triggers. A dietitian can help you find success and boost your confidence with navigating food choices. 

If you want more snack ideas, or want to try our crackers in your rotation, browse our shop and join the Sour Squad. Your belly’s new best friend is waiting!