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 list of convenient, yummy, healthy low-FODMAP packed lunch options; your go-to low-FODMAP food list for packing meals on the go. Hopefully they 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. Check out my new 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!
