Wholemeal Savoury Biscuit
Tested serving
- About 2 biscuits (20g)
Wholemeal savoury biscuits are Low FODMAP at about 2 biscuits (20g), an easy, crunchy snack to reach for.
- At about 2 biscuits (20g), these biscuits are Low FODMAP, with no FODMAP group at a meaningful level.
- Spreads and dips can bring their own FODMAP load, so it is worth watching what you pair them with.
Enjoy them plain or topped with something gentle, and let the biscuits do the crunchy work.
Why wholemeal savoury biscuit is rated low
Wholemeal savoury biscuits come in low at about 2 biscuits (20g), and no single FODMAP group stands out at that amount, so the rating reflects the overall FODMAP load of those two biscuits rather than one group you need to keep an eye on. A much bigger pile adds to that overall load, so the two-biscuit serve is the one to anchor to. For a cracker, the biscuit is rarely the whole decision anyway, because what goes on top usually carries more FODMAP load than the biscuit underneath it.
What changes your risk
- Serving size About 2 biscuits (20g) is the low serve. A bigger handful adds to the overall FODMAP load, so treat about 2 biscuits (20g) as the amount to plan around.
- What you put on top Crackers are a delivery system. Dips built on chickpeas, onion or garlic, soft cheeses such as ricotta or cream cheese, and honey drizzled over the top all bring a FODMAP load of their own that has nothing to do with the biscuit. Hard cheeses such as cheddar, parmesan or swiss, peanut butter, egg, tinned fish, cucumber and bell pepper sit far more comfortably on a cracker.
- Hidden onion and garlic in the seasoning Savoury crackers often carry onion powder, garlic powder or a vegetable seasoning blend, which the front of the pack rarely mentions. Garlic-infused oil is the way to get that flavour without the load, because the FODMAPs in garlic are water-soluble and do not dissolve into oil, as long as no solid pieces are left sitting in it.
- Added fibre in the wholemeal versions Crackers sold on their fibre content sometimes list inulin or chicory root fibre. That ingredient is high FODMAP in its own right and makes the biscuit a different food from a plain one.
- Stacking across the meal A cheese board, a soup and a few crackers is a sitting made of several servings. Each may be low alone while the total for that meal is not, so the crackers are one line in a larger sum.
What else works
If you want to spread the load rather than pile on more crackers, plain rice cakes, rice crackers, oatcakes and polenta or corn based crispbreads fill the same crunchy base role. Plain shortbread and plain sweet biscuits cover the sweet end with their own low servings. The lookalikes that are not equivalent are rye crispbreads, crackers flavoured with onion or garlic, high-fibre crackers listing inulin or chicory root fibre, and ordinary wheat crackers eaten by the handful. For toppings, a hummus or a French onion dip is not a small detail next to the biscuit, it is usually the bigger part of the load.
How to keep it low
Buy the plainest wholemeal biscuit on the shelf and check the ingredient list for onion powder, garlic powder, yeast extract blends and chicory root fibre before it goes in the basket. Count about 2 biscuits (20g) onto a plate rather than grazing from the sleeve, and build the plate around the toppings that travel well: cheddar, peanut butter, a sliced hard-boiled egg, cucumber or strips of bell pepper. For a party platter, put your two biscuits together with your own topping rather than working through a shared bowl of dip, where onion and garlic usually hide. Keep the sleeve clipped or in an airtight tin so they stay crisp and one small serving still satisfies.
Common questions
are wholemeal savoury biscuits low fodmap
Yes, at about 2 biscuits (20g), which comes in low. That is the amount to plan around.
how many wholemeal crackers can i eat on a low fodmap diet
About 2 biscuits (20g) is the low serving. A bigger pile adds to the overall FODMAP load, so it is worth keeping the plate to that serving.
what can i put on low fodmap crackers
Hard cheeses such as cheddar or swiss, peanut butter, egg, tinned fish, cucumber and bell pepper all work. Chickpea dips, onion or garlic dips and soft cheeses such as ricotta or cream cheese bring a FODMAP load of their own.
can i eat savoury biscuits on the elimination phase
Yes, at about 2 biscuits (20g), as long as the ingredient list is free of onion powder, garlic powder and chicory root fibre. Tolerance is individual, and reintroduction is worked through with a dietitian.
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Where this rating comes from
Wholemeal Savoury Biscuit is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).
Feedback sent through the FODMAP Foods app has led to changes in this list.
Sources
- 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 high-performance liquid chromatography (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 between healthy individuals and patients with irritable bowel syndrome. 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.
Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.