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).


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!


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!


Simple to make and fun to eat! However, avoid high FODMAP seasonings like honey, high fructose corn syrup, lactose, onion and garlic powders.


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.