Guide to low FODMAP chips (includes specific brands + 5 recipes)

Low FODMAP chips are one of the options for a snack while following a low FODMAP diet. But not all chips are FODMAP friendly.

This article will explain which chips are low FODMAP and give you examples of store-bought products.

We will also share five delicious recipes to prepare chips at home and give you some ideas on which low FODMAP snacks you can buy besides chips.

Are chips low FODMAP?

Yes, chips can be low FODMAP if they are made from low FODMAP ingredients. 

In this section we will discuss in detail which chips are low FODMAP. However, keep in mind that specific products and their ingredients can vary, so it is essential to check labels.

Are potato chips low FODMAP?

Plain salted potato chips are low FODMAP as they usually contain only potatoes, vegetable oil, and salt (1).

Low FODMAP store-bought potato chips products include:

• LAY’S®: Classic, Kettle Cooked Reduced Fat, and Lightly Salted Potato Chips
• PRINGLES®: Original, Lightly salted, and Reduced Fat Potato Chips
• Schär: Original, Paprika, and BBQ Curvies
• Fody: Kettle Cooked Pink Himalayan Salt and Kettle Cooked Barbeque Chips

Potato chips with flavorings are usually not low FODMAP due to added high FODMAP ingredients. The most common are:

• Onion powder
• Garlic powder
• Molasses 
• Lactose

Although you choose low FODMAP chips, beware of the portion size. Chips are high in fat, which can worsen IBS symptoms due to prolonged time through the intestines (2, 3).

Are corn chips low FODMAP?

Yes, plain corn chips are low FODMAP as well (1). They usually contain only corn flour, vegetable oil, and salt.

Examples of low FODMAP store-bought corn chips include:

• FRITOS®: Original Corn Chips
• SUNCHIPS®: Original Whole Grain Snack 
• TOSTITOS®: Bite Size, Lightly Salted, Cantina Thin & Crispy, Multigrain SCOOPS!®

Corn chips with flavors usually contain the same high FODMAP ingredients mentioned above. 

If a product contains an ingredient that you do not know whether it is FODMAP friendly, check it in the Monash app.

Are grain-free chips low FODMAP?

The FODMAP content of grain-free chips varies from product to product. Therefore, it is impossible to say whether they all are FODMAP friendly.

Many grain-free chips are based on cassava flour, which is low FODMAP (1). 

An example of low FODMAP grain-free chips is Artisan Tropic Cassava Strips Sea Salt.

Are hot chips low FODMAP?

In theory, hot chips could be low FODMAP as chili which provides the heat is a low FODMAP ingredient.

But usually, they have added other high FODMAP ingredients such as onion and garlic powder. You can check your local store but it is unlikely that you will find a suitable option.

Are vegetable chips low FODMAP?

That depends on the vegetables used to make chips and added ingredients. But low FODMAP vegetable chips exist!

Examples of low FODMAP vegetable chips include:

• TERRA: Original and Mediterranean Exotic Low Sodium Vegetable Chips
• HEAVEN & EARTH: Veggie Medley Chips

Low FODMAP chip recipes

Here, we will share easy low FODMAP chips recipes you can prepare at home, even if you are uncomfortable in the kitchen.

Low FODMAP chips are easy and quick to prepare but delicious.

Recipes to try:

• Low FODMAP Spicy Cajun Chips
• Low FODMAP Sweet Potato Chips
• Kale Chips
• Low FODMAP Southwest Baked Tortilla Chips Recipe
• Low FODMAP Root Veggie Chips

If you like experimenting with different flavors, slice the low FODMAP vegetables (such as different potatoes, carrots, and parsnips) and season them with low FODMAP herbs and spices.

Then add some oil and put them in the oven until golden.

Low FODMAP snacks to buy

If, after all the recommended low FODMAP chips, you still struggle to find a snack that will not worsen your IBS, we have got you.

Savory low FODMAP snacks to buy:

• Gluten-free pretzels (such as Shär Salinis)
• Gluten-free crackers (such as Shär Crackers)
• Salted popcorn
• Low FODMAP nuts (such as peanuts)

Sweet low FODMAP snacks to buy:

• Dark chocolate
• Gluten-free cookies (such as Shär Chocolate Chip Cookies)
• Low FODMAP protein bars
• Low FODMAP fruits (such as unripe bananas)

To get more ideas, read our post about 35 low FODMAP snacks.

Summary 

Plain salted potato, corn, and vegetable chips are likely low FODMAP, whereas flavored chips are usually not.

However, always read the label to detect high FODMAP ingredients, such as onion and garlic powder, molasses, and lactose.

In the article, we gave you examples of low FODMAP products you can enjoy without uncomfortable symptoms afterward. 

Or, if you like cooking, try the recipes linked above and enjoy.

Written by Barbara Lešnik, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert

Last updated on December 27th, 2023 at 02:20 pm