Dr. Rachel’s Top 10 Favorite Low-FODMAP Food & Snacks

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I have been following a modified low-FODMAP diet since 2013, and it completely alleviates my IBS.  I am so ecstatic about a low-FODMAP diet, that it inspired my blog, recipes and all my low-FODMAP food products.

On my modified low-FODMAP diet, there are certain things that I really enjoy. Here is my list of the best low-FODMAP food and snacks I absolutely could not live without.  These are MY personal top 10 low-FODMAP food choices to keep my tummy happy and energy up.  You will discover your own, as you get comfortable with the program.

While I often gravitate to similar food choices week after week,  the one area I try to mix it up is with my fruits, vegetables and grains.  That way I keep my gut aligned and my intestinal microbiome ‘diverse’. Luckily, there are MANY options that are tolerated on a low-FODMAP diet.  See my Low-FODMAP Free Happy Gut Guide for more details!

Check out my list of the Top 10 BEST Low-FODMAP Food and Snacks below, and for other ideas, peruse over 500 more low-FODMAP recipes on my blog or read my Low-FODMAP 5-Day Meal Plan.  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Dr. Rachel’s Top 10 Favorite Low-FODMAP Food & Snacks

  1. Chicken and Turkey
  2. Fresh Low-FODMAP Fruit
    • I love fresh fruit, for the natural energy boost, good-for-you fiber, and flavor.  Fruit will satisfy your sweet tooth without the processed sugar crash.  Try low-FODMAP portions of kiwi, strawberry, honeydew, canteloupe, raspberries and pineapple!
  3. Carrots
  4. Low-FODMAP Energy Bars
    • While I miss my low-FODMAP Happy Bars, I can also digest some GoMacro, Enjoy Life and Nature Valley products.  I need this portable convenience!
  5. Peanuts, and other Low-FODMAP Nuts
    • No question, I enjoy peanuts, or peanut butter every day.  I also love walnuts, pecans, macadamia nuts, and hazelnuts.
  6. Grains: Oats, Rice, Quinoa
  7. Low-FODMAP Yogurt with Fruit and/or Granola
    • Creamy and filling yogurt is a treat, and if you can find lactose-free Greek yogurt, then you amp up the protein even more.  I like to top mine with berries and granola.
  8. Canned and Fresh Fish
  9. Cheese
    • Easy for a snack, grab a mozzarella cheese stick, or top a low-FODMAP cracker with a slice of cheddar.  
  10. Dark Chocolate (chips, squares or bars)
    • My sweet tooth is well taken care of with plain dark chocolate, but I will also enjoy a dark chocolate peanut butter cup, coated nuts, or potato chip.

I could go on and on, but these above are really my best Top 10 low-FODMAP foods for meals, snacks, or any time of day.  What are your favorites? 🙂

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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More about me


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