Savoury Biscuit

Low FODMAP

Serving sizes

Savoury Biscuit changes rating with portion size. These are the amounts tested in the literature behind our ratings.

2 biscuits (17.8g) Low
4⅜ biscuits (39g) Moderate

Savoury biscuits are Low FODMAP at a small serving, with the overall FODMAP load climbing to moderate as the stack grows.

At 2 biscuits (17.8g) they sit comfortably in the low range, with no single FODMAP subgroup driving things at this amount, so they make an easy nibble.
As you work through more biscuits, the overall FODMAP level rises into moderate territory, which is simply the cumulative load adding up rather than any one trigger.

Keep to the smaller serving and pair them with a low-FODMAP topping to make a satisfying snack.

Why savoury biscuit is rated low

Savoury biscuits are low at 2 biscuits (17.8g), with no single raised subgroup recorded, so the level reflects the total FODMAP load rather than one particular culprit. Keep going and the rating follows the plate: 4⅜ biscuits (39g) tests moderate. No high rung is recorded on this ladder, but 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 2 biscuits (17.8g) is the low rung and 4⅜ biscuits (39g) is 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, cucumber or bell pepper 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 their own tested serving, 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 well past the tested amount, or any cracker with onion or garlic in the seasoning. On top, hard aged cheeses such as cheddar, parmesan and swiss lose nearly all their lactose in the making and work well here, as do egg, plain meat and fish, cucumber and bell pepper. 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 2 biscuits (17.8g) onto a plate before you sit down, then close the packet and move it, since the moderate rung 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, cucumber and bell pepper rather than grazing from the shared one.

Common questions

how many savoury biscuits are low fodmap

2 biscuits (17.8g) is the low serving. By 4⅜ biscuits (39g) the level is moderate, so the count is what keeps you in the low range.

can i eat crackers on the elimination phase

Savoury biscuits at 2 biscuits (17.8g) 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, sliced cucumber or bell pepper all work well. Hummus, French onion dip, cream cheese and ricotta are the ones to leave off.

are savoury biscuits high fodmap

No high rung is recorded for them. They are low at 2 biscuits (17.8g) and moderate at 4⅜ biscuits (39g), so the serving is what moves the rating.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.