Low FODMAP Meals Ideas for Car Travel

Easy Low FODMAP Meals to Bring on Car Travel: A Guide for Busy People

The Tummy Clinic | July 12th, 2023

Car travel can be exciting, but for those managing their family’s meals while dealing with irritable bowel syndrome (IBS), it can present challenges. IBS, a common digestive disorder, often requires dietary modifications to manage symptoms. However, with a little planning and creativity, you can enjoy a smooth road trip without compromising your low FODMAP diet. In this blog, we will explore easy-to-prepare, low FODMAP meals that are perfect for car travel, empowering busy people to nourish their families while prioritizing their own health.

Mason Jar Salads:

Mason jar salads are portable, customizable, and ideal for car travel. Begin with a base of gut-friendly leafy greens like spinach or kale. Add low FODMAP vegetables such as cucumbers, carrots, and bell peppers, and include a lean protein like grilled chicken or tofu. Pack your dressing separately to maintain freshness and control portion sizes.

Rice Cakes with Toppings:

Rice cakes are a versatile and gluten-free option for snacks or light meals during car trips. Opt for plain rice cakes without added flavours or seasonings. Top them with low FODMAP ingredients like peanut butter or sliced turkey, lactose-free cheese, avocado, or tomato. These combinations provide a balanced and satisfying meal while avoiding trigger foods that can worsen IBS symptoms.

Quinoa and Veggie Wraps:

Quinoa, a nutritious grain alternative, is gentle on the stomach and high in fibre. Prepare a batch of cooked quinoa and let it cool. Spread a gluten-free wrap with a suitable low FODMAP spread, such as hummus or mashed avocado. Add the quinoa, grilled zucchini, roasted bell peppers, or baby spinach, and sprinkle with crumbled feta cheese or toasted pine nuts for extra flavour. Roll tightly and slice into smaller portions for easy snacking on the road.

Overnight Chia Pudding:

Chia pudding is a simple and nutritious breakfast or snack option for long car journeys. Prepare it the night before by mixing chia seeds with lactose-free milk or almond milk. Add a touch of low FODMAP sweetener like maple syrup or stevia, and a dash of vanilla extract. Allow the mixture to sit in the refrigerator overnight. In the morning, top it with fresh berries or a sprinkle of low FODMAP granola for added texture.

Portable Fruit and Nut Packs:

Fresh fruits and nuts are convenient and healthy snacks for car travel. Pack pre-cut fruits like blueberries, strawberries, or melon in airtight containers to maintain freshness. Combine them with a handful of low FODMAP nuts such as macadamia nuts or walnuts, which provide healthy fats and protein. This snack combination offers a satisfying and energizing option for the entire family.


Living with IBS shouldn’t hinder your enjoyment of family car trips or compromise your dietary needs. By incorporating these easy-to-prepare, low FODMAP meal ideas into your travel plans, you can ensure that you and your family stay nourished and comfortable throughout the journey. Remember to consult with a healthcare professional or a registered dietitian for a personalized low FODMAP diet chart and guidance related to IBS or any other medical condition. Prioritizing your health and well-being on the go is essential. With a little planning and creativity, you can maintain your low FODMAP diet while providing delicious and satisfying meals for you and your family during car trips. Bon voyage!

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.