Savoury Biscuit

Why savoury biscuit is rated low

Savoury biscuits are low at about 2 biscuits (20g), with no single FODMAP group standing out, so the level reflects the overall FODMAP load rather than one particular culprit. Keep going and the rating follows the plate: larger portions are moderate. Moderate is not a green light, and it arrives at an amount most people would think of as a normal sitting rather than an indulgence. The practical shape of this page is therefore a count. Savoury biscuits work well when they are portioned deliberately, and they get away from you when the packet is open on a cheese board.

What changes your risk

• Serving size about 2 biscuits (20g) is low and larger portions are moderate. That is the entire mechanism at work here, which means counting is the single most useful habit with this food.
• The cheese board problem Biscuits eaten while talking, standing or grazing do not register as a serving. Take your count onto a plate at the start rather than returning to the packet, because nobody tracks a running total from a shared board.
• Onion and garlic in the biscuit itself Plenty of savoury crackers are seasoned, and onion powder and garlic powder are high FODMAP ingredients wherever they appear. The plainest water cracker style biscuit, with a short ingredient list, is the version to look for.
• What you put on them The topping often carries more weight than the biscuit. Cheddar, parmesan, swiss, a hard boiled egg, plain tuna or cucumber keep things simple, while hummus, French onion dip, cream cheese and ricotta do not.
• Stacking through the meal A low serving is per serving, not per meal. Biscuits alongside several other low servings in one sitting raise the total FODMAP load of that meal, so it helps to spread servings out rather than build a whole grazing plate around them.

What else works

For the same crisp base under a topping, plain rice cakes sit low at a normal serve, toasted gluten free bread cut into fingers does the same job, and plain salted potato chips cover the salty crunch. What does not substitute is rye crispbread, ordinary wheat crackers eaten by the sleeve, or any cracker with onion or garlic in the seasoning. On top, hard aged cheeses such as cheddar, parmesan and swiss work well here, as do egg, plain meat and fish, and cucumber. Leave the hummus, the French onion dip and the soft fresh cheeses such as ricotta and cream cheese off the board.

How to keep it low

Count about 2 biscuits (20g) onto a plate before you sit down, then close the packet and move it, since the moderate range is closer than a full cracker sleeve implies. When you are buying, turn the box over and look for onion powder, garlic powder or onion extract in the ingredient list, because "original" and "savoury" on the front tell you nothing about what is in the dough. Store opened packets in an airtight tin so they stay crisp, and if you are assembling a cheese board, build your own small plate first with hard cheese and cucumber rather than grazing from the shared one.

Common questions

how many savoury biscuits are low fodmap

About 2 biscuits (20g) is the low serving. Larger portions are moderate, so the count is what keeps you in the low range.

can i eat crackers on the elimination phase

Savoury biscuits at about 2 biscuits (20g) are low and fit the elimination phase. Check the ingredient list for onion and garlic seasoning first, and remember that tolerance varies between people.

what can i put on savoury biscuits on a low fodmap diet

Cheddar, parmesan or swiss, a hard boiled egg, plain tuna or sliced cucumber all work well. Hummus, French onion dip, cream cheese and ricotta are the ones to leave off.

are savoury biscuits high fodmap

No. They are low at about 2 biscuits (20g) and moderate at larger portions, so the serving is what moves the rating.