Snack time was the hardest part of low FODMAP for me to figure out at first, since almost every dip at the store, hummus, ranch, French onion—has a trigger ingredient built right in. As a certified nutritionist, these five low FODMAP dips are what I now point clients to instead.
Each of these is quick to make, genuinely tasty, and built entirely from approved ingredients — no garlic, no onion, no regular dairy. Perfect for snacking, entertaining, or pairing with the wraps and soup from earlier in this series.
For the complete list of approved and excluded foods, visit → [Low FODMAP Diet Food List].
Why Most Store-Bought Dips Don’t Work
Hummus is high in FODMAP (chickpeas), French onion dip is an obvious no, and even “healthy” options like tzatziki often contain regular yogurt and garlic. The good news is that dips are actually one of the easiest categories to rebuild low FODMAP, since most of what makes a dip good — fat, acid, herbs — doesn’t rely on FODMAP ingredients at all.
1. Low FODMAP Guacamole
Ingredients:
- 2 ripe avocados
- Juice of 1 lime
- 1 small tomato, diced
- Green tops of 1 spring onion, finely sliced
- Small handful fresh cilantro, chopped
- Salt to taste
- Pinch of chilli flakes (optional)
Method: Mash avocado with lime juice. Fold in tomato, spring onion greens, and cilantro. Season with salt and chilli flakes.
Prep time: 5 minutes | Serves: 4
Why it works: Classic guacamole flavor, entirely FODMAP-free — the spring onion greens replace regular onion without any of the trigger compounds.
2. Low FODMAP Ranch-Style Dip
Ingredients:
- ½ cup mayonnaise
- ¼ cup lactose-free sour cream or lactose-free yogurt
- 1 tbsp garlic-infused oil
- 1 tsp dried dill
- 1 tsp dried chives
- Squeeze of lemon juice
- Salt and pepper to taste
Method: Whisk all ingredients together until smooth. Refrigerate at least 20 minutes before serving to let the flavors combine.
Prep time: 5 minutes | Serves: 4-6
Why it works: Garlic-infused oil and dried herbs recreate the familiar ranch flavor without any real garlic or onion powder.
3. Low FODMAP Tzatziki
Ingredients:
- 1 cup lactose-free plain yogurt
- ½ cucumber, grated and squeezed dry
- 1 tbsp garlic-infused oil
- 1 tbsp fresh dill, chopped
- Squeeze of lemon juice
- Salt to taste
Method: Combine all ingredients in a bowl and stir until well mixed. Chill for 15 minutes before serving.
Prep time: 10 minutes | Serves: 4
Why it works: Lactose-free yogurt gives the same creamy tang as regular tzatziki, and squeezing the cucumber dry keeps it from turning watery.
4. Low FODMAP Salsa
Ingredients:
- 4 tomatoes, diced
- Green tops of 2 spring onions, finely sliced
- Small handful fresh cilantro, chopped
- Juice of 1 lime
- Pinch of chilli flakes
- Salt to taste
Method: Combine all ingredients in a bowl. Let it sit 10 minutes before serving so the flavors meld.
Prep time: 10 minutes | Serves: 4-6
Why it works: Fresh, simple, and completely FODMAP-safe, a great pairing with corn tortilla chips or as a topping for the wraps from earlier in this series.
5. Low FODMAP Peanut Dip
Ingredients:
- ¼ cup natural peanut butter
- 1 tbsp tamari
- 1 tsp fresh ginger, grated
- 1 tbsp lime juice
- 1-2 tbsp warm water, to thin
- Pinch of chilli flakes (optional)
Method: Whisk peanut butter, tamari, ginger, and lime juice together. Add warm water gradually until you reach a dippable consistency.
Prep time: 5 minutes | Serves: 4
Why it works: Rich and satisfying, and it works well with raw vegetables or as a sauce over rice noodles.
Best Low FODMAP Dippers
Since many classic dips (pita, crackers with wheat) aren’t low FODMAP, here’s what to serve alongside these dips instead: carrot sticks, cucumber slices, bell pepper strips, corn tortilla chips, celery (small portions), and rice crackers.
FAQs
Is regular sour cream low FODMAP?
No, regular sour cream contains lactose. Lactose-free sour cream or lactose-free yogurt are safe substitutes with a very similar taste and texture.
Can I make these dips ahead of time?
Yes, all five keep well in the fridge for 3-4 days in a sealed container, except guacamole, which is best eaten within a day since avocado browns quickly.
Is peanut butter low FODMAP?
Yes, natural peanut butter with no added sugar or additives is low FODMAP in normal serving sizes.
Can I use regular yogurt instead of lactose-free?
Not if you’re strictly following low FODMAP, regular yogurt contains lactose, a FODMAP trigger. Lactose-free yogurt has the same taste and texture without the trigger.
Final Thoughts
Snacking doesn’t have to mean giving up dips on a low FODMAP diet; these five cover everything from creamy to fresh to savoury, and none of them require anything hard to find. Keep garlic-infused oil, lactose-free dairy, and fresh herbs on hand, and you’ll always have something to reach for.
For the complete low FODMAP food list, visit → [Low FODMAP Diet Food List].
For a full meal to pair these with, visit → [Low FODMAP Wraps]