Easy Breezy IBS Friendly Lunchbox Meals

IBS-Friendly Lunchbox Meal Ideas

The Tummy Clinic | August 9th, 2022

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.

Frequently Asked Questions

Irritable bowel syndrome (IBS) is characterized by a variety of symptoms, including cramping, abdominal pain, bloating, gas, and diarrhea or constipation, or both. IBS is a chronic condition that you’ll need to manage long term. The cause is not well understood.

There is no definitive test to diagnose IBS. IBS is diagnosed after your doctor has reviewed your symptoms and occasionally ordered tests to rule out other conditions.

Visits at the Tummy Clinic are not covered by OHIP or your provincial health care system, however, most extended healthcare plans cover many aspects of the care you will receive here, such as visits to Naturopathic Doctors, Dietitians, Social Workers or Psychotherapists. Check your benefits package or contact your insurance company for more information.

Prior to your first visit, you will be asked to fill out intake forms providing basic information about your current health concerns, past health history, family history and other basic information.

Your first visit will be with one of our Naturopathic Doctors and will last approximately 60 minutes. Your Naturopathic Doctor will do a full assessment and devise a personalized treatment protocol incorporating our unique team of Dietitians, Nurse Practitioners and Psychotherapists.

We hear you. We create personalized plans designed to take your unique symptoms and concerns seriously. Our protocols are designed by a team of Gastroenterologists and reflect an evidence-based approach. We work together to make sure we are all in sync.

If your family doctor feels assessment with a Gastroenterologist is required and you haven’t already been assessed by one-our clinic will happily redirect referrals from family doctors to our Gastroenterologists.

Otherwise, our program is focused on the aspects of your treatment plan that our Gastroenterologists feel would best be provided by our specialized team members