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Low FODMAP Recipes & Snacks

All recipes and meals/snacks on GlutenFreedomProject.com are gluten-free and ingredients are labeled if they contain a high FODMAP item. Simply click on the FODMAP icon next to the ingredient and substitution options are provided.  

Click here for more information about the GFP low FODMAP diet.

GFP Low FODMAP Options

Below is a brief sample of some GFP recipes that are low FODMAP:





10 Portable Low FODMAP Snack Ideas

  • Trail Mix: (Peanuts + walnuts + gluten-free pretzels + sunflower seeds + a few chocolate chips.)
  • Tangerines + String Cheese
  • Corn Thins or Rice Cake + Peanut Butter (read labels to make sure these are low FODMAP)
  • Hard Boiled Egg  + Crunchmaster Crackers
  • Walnuts + Orange
  • Carrot Sticks + Swiss cheese
  • Plain Lactose Free Yogurt + Blueberries + Pecans
  • Turkey Sandwich on gluten-free bread  + Tomato Slices + Lettuce
  • Banana + Cheddar Cheese
  • Popcorn + Grapes + Walnuts

Note: Some of these options should be kept cool, so invest in an insulated thermos and insulated lunch box to carry with you.

I really miss eating bread. I ate it every day. I cannot tolerate rice so finding a gluten free bread is a challenge. are there any suggestions of bread not made with rice flour and or any other bakery item not made with rice flour. if so, where can I purchase them. I live in delaware. thank you.
Check out our product directory and search for "bread". You can look at the ingredients and see which ones don't have rice flour. Bob's Red Mill makes a good bread mix that doesn't have rice flour in it. Some of the products in our directory have links to sites where you can order them online if they're not available locally.