For IBS, good biscuits are often low-FODMAP, gluten-free, made with oats, rice, or alternative flours (like spelt), and avoid high-FODMAP ingredients such as wheat, high-fructose corn syrup, or large amounts of certain fruits/nuts; look for certified low-FODMAP brands like Schar Digestive Biscuits, Fodilicious, or make your own with recipes using ingredients like oats, seeds, and banana.
Rice crackers, corncakes, oatcakes, wheat free or gluten free crackers. Some Florentines, macaroons, oat based biscuits, flapjacks. Flourless cakes, meringues, cornflour sponge. Most 'free from' varieties are wheat free.
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Fructans are among the fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, known as FODMAPs, that have the potential to trigger IBS flare-ups. As a low FODMAP bread, sourdough bread is often one of the best-tolerated breads by IBS sufferers.
What to Put on Toast to Keep It IBS-Friendly
Sourdough bread is the best bread for gut health. This is due to the fermentation process of sourdough bread. In contrast to white bread, which is made with commercial yeast, sourdough bread is made with a sourdough starter made from wild yeast.
Best snacks for IBS relief
Chelsea McCallum, APD, a dietitian specializing in IBS, often recommends lactose-free yogurt and nuts like pecans and walnuts as solid snack options for those with IBS. She also notes that low FODMAP fruits and vegetables can offer a fiber boost, including: Blueberries. Cantaloupe.
Low Fodmap Biscuits – cocoa crunch x 6 packs
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8 Incredibly Delicious Low-FODMAP Desserts
Biscuits & Cookies
Supermarkets offer a wide variety of gluten-free biscuits, with major brands like Arnott's (Tim Tam, Scotch Finger, Jatz) and Woolworths/Coles own brands, plus specialist brands like Schar, Leda, and Orgran, providing options from chocolate-covered to plain digestive types, available in standard stores like Coles, Woolworths, Tesco, and dedicated health food sections. You'll find them in the free-from aisle or near regular biscuits, with options ranging from sweet cookies to savory crackers for snacking.
Details. Gluten free, dairy-free and made with no artificial colours, flavours or preservatives, Helga's Gluten Free Mixed Grain is also FODMAP friendly.
Foods That Can Soothe an IBS Flare-Up
Look for crackers that don't contain wheat, barley, onion, garlic, or fructose. Rice crackers are often a safe choice, but check the ingredient list to be sure. Crackers on their own aren't an especially filling snack. Add two slices of cheddar cheese to boost the protein content and make the snack more satisfying.
Ginger can help relieve sickness – try ginger biscuits, ginger beer, crystallized ginger or ginger tea. Peppermint tea or mints may help settle your stomach.
Satisfy your cravings with Arnott's Salada Original Crispbread. Oven-baked to perfection, low in saturated fat, is Monash Low FODMAP certified, and proudly made and loved in Australia.
What Snacks Are Low FODMAP?
No. This product is not low FODMAP as it lists 1 ingredient that is likely high FODMAP at 1 serving and 2 ingredients that could be moderate or high FODMAP depending on source or serving size.
The worst foods for IBS often include high-FODMAP items (like onions, garlic, apples, beans), dairy, gluten, caffeine, artificial sweeteners (sorbitol, xylitol), spicy foods, and high-fat/fried foods, as these can trigger gas, bloating, pain, and diarrhea, though triggers vary by individual, making a low-FODMAP approach often helpful.
5 Foods to Eat for Less Diarrhea
Bone Broth: Rich in collagen, which helps to heal the gut lining. Fermented Foods: Yogurt, kefir, and sauerkraut provide probiotics that support gut health. Leafy Greens: Spinach, kale, and other greens are packed with vitamins and minerals that reduce inflammation.
Sourdough bread can provide a much-needed break for a stomach that is sensitive. Sourdough bread is fermented, which makes it more easily digestible. It can be a great substitute for those with gluten allergies who can't risk a meal with wheat bread. Keep an eye out for foods that boost rich amounts of magnesium.
The healthiest supermarket breads are typically wholegrain, sprouted-grain, or dark rye, prioritizing whole grains as the first ingredient for fiber and nutrients, with low sodium and no added sugar, though authentic sourdough or seeded loaves are also great choices if labels meet these criteria. Look for bread with minimal ingredients and visible grains, aiming for more fiber (over 3g/serving) and less salt (under 400mg/100g) for a genuinely nutritious option.