Low FODMAP snacks: certified products to buy and how to check them

By the DieticiansWorldwide.com editorial team · checked 18 October 2026 · Shop by diet

How we chose (criteria)

This is a shopping list, not a diet plan. If you have not yet read why the diet works in phases and why it should be short-term, start with our guide to the low FODMAP diet, then come back here to stock the cupboard.

A product made this list only if it met all of these rules:

1. It appears in a certifier's public directory today. We opened the FODMAP Friendly certified products directory on 18 October 2026 and saw each named product listed, with the country it is sold in. We link the product's own listing page in every row so you can check it yourself.
2. It is a snack you can eat without cooking. Bars, popcorn, crackers, cookies and similar grab-and-go foods. Pantry staples such as oils, stocks and pasta are outside the scope of this guide.
3. It is sold to shoppers, not only to manufacturers. FODMAP Friendly also certifies "wholesale only" ingredients such as fibres; we left those out.
4. It is listed for the United States, Canada or Australia and New Zealand. We grouped products by the region the directory gives, because the same brand can use different recipes in different countries.
5. No company paid or asked to be included. Rows are grouped by type, not ranked. Where Monash publishes only brand names on the web, we say so and name the brand, not a product.

Two certification programmes, side by side

Two organisations run most of the low FODMAP logos you will see on shelves. Both descend from the same research: FODMAP Friendly's co-founder, Dr Sue Shepherd, was one of the Monash University researchers who developed the diet. They are now separate and say they are not affiliated.

Monash University Low FODMAP Certified. Monash launched its programme in 2014. For a product already on sale, it asks for three samples from three different batches, which are analysed for each FODMAP group using high-performance liquid chromatography and an enzymatic assay at one of two approved laboratories, in Wisconsin or Victoria. Products containing garlic, onion, inulin, fructo-oligosaccharides or most added polyols cannot even apply. Brands must tell Monash about any change of recipe, and certified products can be picked for random audits after their first year (Monash, certify a product).

FODMAP Friendly. Each product is first assessed by FODMAP-trained dietitians, then tested at an independent, NATA-accredited laboratory against thresholds set by the programme. The organisation says products are "re-tested periodically" to stay certified (FODMAP Friendly, why recommend certified products). Its laboratory partner is Eurofins, and testing covers six FODMAPs: fructans, GOS, lactose, excess fructose, sorbitol and mannitol (FODMAP Friendly, testing).

What certification does and does not mean

Monash is precise about the promise: products with its stamp "have been laboratory tested and meet our strict low FODMAP criteria in the serving size recommended on the pack" (Monash, label reading update). Three practical consequences follow.

• Serving size is part of the certificate. If the pack says one bar, two bars is outside what was tested. A bag of popcorn certified per 25 g serving is not certified per bag.
• FODMAPs stack. Two certified snacks eaten together, or a certified snack alongside a moderate-FODMAP meal, can add up to more than either alone. FODMAP Friendly lists "FODMAP stacking" among the factors health professionals should consider.
• It is a FODMAP result, nothing more. Certification is not a gluten-free claim, a nutrition rating or a statement that the product helps any condition. Monash says it does not endorse any product claim "other than that it meets the low FODMAP criteria at the recommended serve size".

Neither the FDA's list of nutrient content claims nor the EU's annex of permitted nutrition claims defines "low FODMAP". The words on their own are a marketing statement. The logo, and a matching entry in the certifier's directory, is what links a pack to a laboratory test.

Certified low FODMAP snacks in the US and Canada

Every product below was listed in the FODMAP Friendly directory on 18 October 2026, with the US given as a country of sale (and Canada where shown). Monash's equivalent list is app-only, so it is covered in the next section.

The directory's "Sold in" field is the brand's declared market, not a guarantee that a particular store carries it. Flavours change often, so match the exact flavour name on the pack to the listing before you buy; a sister flavour from the same brand is not covered unless it has its own entry.

What the snacks have in common

Look at the ingredient lists and a pattern appears: nut butters, oats in modest amounts, rice, corn, seeds, dark chocolate and cane or maple sweeteners, with no onion, garlic, inulin, honey or fruit-juice concentrates. That is useful when you are standing in front of an uncertified product, because it tells you what a low FODMAP recipe usually looks like.

Monash-certified brands (app-only product list)

Monash publishes its certified product list only inside the Monash University FODMAP Diet app. Its public website lists the brands that hold certification, without saying which of their products are covered (Monash, who is certified). On 18 October 2026 that page included snack-relevant brands such as Schär, Carman's, Fodbods, Arnott's and Supergut, and the cereal maker Kellogg's.

Because we could not see product-level entries on the web, we are not naming individual Monash-certified products. A brand appearing on the page does not mean every product it makes is certified, so:

1. open the app's "Low FODMAP Certified Foods" category;
2. search the brand and the exact product name;
3. confirm the blue Monash logo is printed on the pack in front of you.

If you already pay for the app, it is the quickest way to check a Monash claim; the app also gives serving-size traffic lights for unbranded foods.

Outside the US

Stock, recipes and certifications differ by country, so treat the US table as a starting point rather than a global list.

• Canada. The FODMAP Friendly directory lists the Fody snack bars and the GoMacro bars above for Canada as well as the US. Check the Canadian pack for the logo, because labels are printed separately for each market.
• Australia and New Zealand. FODMAP Friendly began in Australia and its directory is strongest there. On 18 October 2026 it listed, for Australia, Piranha Sea Salt Popcorn, Simply Wize Rice Bar Dark Chocolate and La Tortilleria Totopos tortilla chips, and for Australia and New Zealand, Kea Cookies Choc Chip Cookies. Several Monash-certified brands, including Carman's and Arnott's, are Australian too.
• United Kingdom. Both logos appear on UK shelves, mostly on imported brands. Neither directory had a large UK snack range when we checked, so the label checklist below matters more in the UK. Look for the Monash or FODMAP Friendly logo on the UK pack itself, not on the brand's US website.

In every country, a retailer listing that says "low FODMAP" without a logo has not necessarily been tested.

How to check a label yourself

Most snacks in a shop will never be certified. That does not make them unsuitable, but you are now doing the checking. Use this list in order.

1. Find the serving size and decide whether you will really eat only that amount.
2. Scan for the obvious triggers in the ingredient list: onion or garlic in any form (powder, salt, "dehydrated"), and wheat, rye or barley as a main ingredient rather than a trace.
3. Look for added fibres that are fructans: inulin, chicory root fibre, fructo-oligosaccharides (FOS) and oligofructose are common in "high fibre" and "gut health" bars.
4. Check the sweeteners: honey, agave, high-fructose corn syrup and fruit-juice concentrates are high in excess fructose. Sugar alcohols ending in "-ol" (sorbitol, mannitol, xylitol, maltitol, isomalt) are polyols.
5. Look for milk solids such as milk powder, whey or skimmed milk powder in sweet snacks, which add lactose. Butter and hard cheese contain much less.
6. Watch dried fruit and legume flours. Dried apple, mango or dates, and chickpea or lentil flour, are common in "healthy" bars and crisps.
7. Treat "natural flavours" and "spices" as unknowns. In savoury snacks they can hide garlic or onion. If the brand will not say, choose something else during restriction.
8. Check the fibre if you rely on snacks for it. In the US, a "good source of fiber" claim means at least 10% of the Daily Value per serving and "high fiber" at least 20%, which is 2.8 g and 5.6 g against the 28 g Daily Value (21 CFR 101.54). In the UK and EU, "source of fibre" means at least 3 g per 100 g and "high fibre" at least 6 g per 100 g (Regulation (EC) No 1924/2006).

Snack types to look for if you cannot find a certified product

Serving size still matters for these. Monash's app gives low FODMAP portions for nuts, oats and dark chocolate, and they are smaller than many people expect.

Building a snack shelf that still feeds your gut

Restriction is short-term, but the shopping habits you build in those weeks tend to last. A snack shelf made only of bars and popcorn will be low in fibre and variety.

• Mix packaged and plain. Pair a certified bar with plain foods such as a kiwifruit, a small handful of walnuts or lactose-free yoghurt.
• Keep an eye on fibre. If fewer whole grains and pulses leave you short, our fibre calculator shows your daily target, and our high-fibre foods list shows which fibre-rich foods you can bring back after reintroduction. Fibre supplements are another route; our fibre supplement guide explains which types are fermentable.
• Protein keeps snacks filling. Hard cheese, eggs and firm tofu are naturally low in FODMAPs; our list of high-protein snacks has more ideas you can screen with the checklist above.
• Be wary of "gut health" products. Many contain inulin or FOS, the very fibres you are limiting. Our review of gut health supplements explains what is in them.
• Coeliac disease is different. If you also need to avoid gluten strictly, a low FODMAP logo is not enough; use our certified gluten-free products guide alongside this one, and read about the coeliac diet.

Not sure whether your overall diet is balanced while you restrict? Our free healthy eating check takes two minutes.

When to see a dietitian

A shopping list can make the restriction phase easier, but it cannot tell you which FODMAPs you react to, how long to restrict, or when to stop. See a registered dietitian if:

• you have not had coeliac disease ruled out, or you have weight loss, bleeding or other symptoms your doctor has not assessed;
• you are still restricting after six weeks, or you are unsure how to run reintroduction;
• you have diabetes, kidney disease or another condition with its own dietary rules;
• you are pregnant, buying for a child, or have a history of an eating disorder;
• your snack list has shrunk to a handful of "safe" products.

A dietitian can turn this list into a plan that fits your symptoms, budget and the shops near you.

Book a session with a dietitian