Helping your child eat low FODMAP can be challenging, particularly when it comes to school or summer-camp lunches. It needs to be both tummy-safe and tasty, so even a picky eater will enjoy it. With three fussy children of my own, I can understand how hard this may be!
Here is my DOCTOR-APPROVED list of convenient, yummy, healthy low-FODMAP packed lunch options; your go-to low-FODMAP food list for packing meals on the go.
Hopefully these help make a tough task easier, and keep your little superstar feeling healthy and happy.
But don’t stop with your child’s lunch…you can also use my Low-FODMAP packed lunch list for your own briefcase or work bag. Packing lunch for your daily routine will enable you to be more compliant with a low-FODMAP lifestyle AND eat a healthy and satisfying meal. You may also like my low-FODMAP salad bar/salad-in-a-jar blog for another awesome lunch option.
P.S. Always double-check labels to ensure no high-FODMAP additives.
P.P.S. Our free Happy Gut Low-FODMAP Guide will provide other low-FODMAP food options and Low-FODMAP Food Lists
Also…Check out over 500 FREE low-FODMAP recipes right here on the blog!
Be healthy and happy,
Rachel Pauls, MD
P.S. You will love my first COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need. It’s the BEST! EVERYTHING PREPS IN 30 MINUTES OR LESS!
AND MY LATEST BOOK ON REINTRODUCTION WILL GUIDE YOU THROUGH ALL THE PHASES OF THE DIET
Low-FODMAP Packed Meals/ Lunch Packing Made Easy
Low-FODMAP Sandwiches
- Use your preferred low-FODMAP bread, I like Canyon Bakehouse™ Gluten Free Bread, or buns, or a Udi’s™ Classic Hamburger Bun (the buns don’t get mushy over time)
- I have great recipes for low-FODMAP multigrain sandwich bread, low-FODMAP maple egg bread and low-FODMAP dinner rolls
- You can use low-FODMAP options of low-FODMAP tuna salad, low-FODMAP egg salad, salmon or low-FODMAP chicken salad, smoked turkey or chicken breast, a slice of cheddar, swiss or mozzarella cheese, sunflower butter/peanut butter/almond butter and 1/3 banana or a dollop of maple syrup
- My low-FODMAP strawberry or raspberry coulis, low-FODMAP rhubarb jam, low-FODMAP nutella or marmalade with no added syrups/juice extracts are low-FODMAP and may also be tolerated. For condiments, mayonnaise (make sure it does not contain high fructose corn syrup- try my low-FODMAP mayo recipe) or mustard can work well depending on the type of sandwich
Low-FODMAP Fruits & Vegetables
- Good options are a single serving of oranges, bananas, raspberries, strawberries, blueberries, cantaloupe, honeydew melon, kiwi, pineapple, grapes, cucumber, tomato, carrots, cucumber or dried cranberries
- Check out my low-FODMAP salad-in-a-jar recipe blog for a more adult low-FODMAP packed lunch option, or my low-FODMAP 5 day meal plan and best low-FODMAP lunch recipes blog for other helpful hints
Low-FODMAP Sides
- Low-FODMAP sides/snacks can include rice-based/gluten-free crackers (check ingredients), string cheese sticks, plain or salt & vinegar potato chips (check no added onion/garlic powder), peanuts or other mixed nuts (no cashews or pistachios), lactose-free yogurt (check no fruit juice or high fructose corn syrup), low-FODMAP flavored yogurt, rice cakes, toasted oat cereal, popcorn, corn or tortilla chips, low-FODMAP cinnamon sugar baked banana chips and low-FODMAP chocolate dipped fruit.
Low-FODMAP Dessert/Treats
- A couple of Jolly Rancher candies (or other hard candies with no high fructose corn syrup or sorbitol), gluten-free chocolate or vanilla sandwich cookies (Glutino® has a delicious variety), or dark chocolate squares make a great low-FODMAP dessert
- Also try some of my recipes for low-FODMAP granola, low-FODMAP no-bake oats and chocolate cookies, low-FODMAP oatmeal chocolate chip energy Bites, low-FODMAP blueberry muffins, low-FODMAP banana bread, 3 ingredient low-FODMAP peanut butter cookies, low-FODMAP chewy chocolate cookies, low-FODMAP oatmeal cookies, and low-FODMAP chocolate chunk cookies, low-FODMAP brownies and low-FODMAP blondies, low-FODMAP kettle corn, low-FODMAP chex/party-mix and low-FODMAP dessert squares for other low-FODMAP packable treats on the go!
Enjoy eating, every part of your day!
