Whip up some delicious low FODMAP lunchboxes that are high in nutrition!
They will also keep IBS symptoms at bay…
Irritable Bowel Syndrome (IBS) symptoms consist of gas, abdominal pain, bloating, diarrhoea or constipation. Certain FODMAP foods can trigger these symptoms. Brimming with nutrition and IBS friendly, these lunchbox options pack in lots of taste too! So go on, mix ‘n’ match these ideas and create a lunchbox that’s just what the doctor ordered.
Top Lunchbox Ideas:
Smoked Chicken Salad
Fill your lunchbox with baby spinach, slices of smoked chicken, cherry tomatoes, cucumber, radish and green spring onion tips. Add on a homemade Italian dressing by combining garlic infused oil, olive oil, white vinegar, black pepper and mixed herbs (no onion or garlic).
Fish
Yummy salads made with low FODMAP vegetables and steamed fish (cod, haddock, salmon, trout, tuna) is good for IBS; try canned tuna as well.
Deli Meats
In a pinch, cold cuts like ham, also chicken and roast beef, can be IBS friendly choices.
Hard Boiled Eggs
They are a fantastic choice – high on nutrition and taste, especially when you sprinkle on some cracked pepper.
Rice Crackers
Take some rice crackers and top them with salmon, cucumber, a dollop of cottage cheese, a sprig of dill and cracked pepper for an easy lunch. Low FODMAP cheese with rice crackers is also a quick easy snack.
Veggie Sticks & Low FODMAP Hummus
Make low FODMAP hummus and pair it with veggie sticks – red pepper, carrot and cucumber.
Cherry Tomatoes
Juicy and healthful, 3-4 of these nutrition packed balls make a perfect lunchbox snack. They need no prep at all – just wash, pat dry and pack in!
Fruit
Low FODMAP fruit like fresh strawberries, raspberries, blueberries; citrus fruits like mandarin and orange; kiwifruit, a banana or a handful of grapes all work well. Be mindful of portion sizes.
Low FODMAP Nuts & Seeds
A superb source of healthy fats, antioxidants, vitamins and fibre, they make a filling snack. Nut options: walnuts, pecans, macadamia, peanuts, brazil nuts and tiger nuts. Seed options: pumpkin, sunflower and sesame.
Rice Cakes & Peanut Butter
Rice cakes and peanut butter are a very nutritious combination. However, nutritionists recommend that you pack not more than 2 rice cakes and 2 tablespoons of peanut butter into the lunchbox.
Low FODMAP Trail Mix
Mix together a low FODMAP serving of nuts, seeds, dried cranberries, desiccated coconut and dark chocolate chips. Pack into small airtight containers – one box for each day of the week.
Plain Corn Chips + Homemade Salsa
Plain corn chips and homemade salsa work well together. Add bell pepper, cucumber, spring onion stalks, pineapple and fresh cilantro to the salsa to give it some zing!
Popcorn
Simple to make and fun to eat! However, avoid high FODMAP seasonings like honey, high fructose corn syrup, lactose, onion and garlic powders.
Pretzels
Half a cup of pretzels is considered low FODMAP. Plus it’s another fun to eat snack for the lunchbox!
Lactose Free Yogurt & Coconut Yogurt
Up your intake of low FODMAP probiotics by including a portion of lactose free yogurt or kefir or coconut yogurt or kefir in the lunchbox.
Peanut Butter & Jelly Sandwich
The tried ‘n’ tested peanut butter and jelly sandwich is highly recommended. Go for low FODMAP strawberry jam.
Low FODMAP Cheese Sandwich
Make toasted sandwiches with a range of low FODMAP cheeses – they are ideal.
Homemade Banana & Chocolate Chip Muffins
Bake low FODMAP muffins ideally on the weekend and store them in the freezer. Before packing them in the lunchbox, warm them in the microwave for 10-15 seconds. They will ooze freshness!
Dark Chocolate
A yum treat, dark chocolate is low FODMAP when consumed in 30g servings.
Pasta salad
brown rice pasta, english cucumber, 3 cherry tomatoes, pitted kalamata olives, feta cheese, 1/4 cup rinsed lentils, arugula and a low fodmap vinaigrette.
