Packing for a Low-FODMAP trip; Dr. Rachel’s Top 10 List and Tips to Make it Easier

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It’s trip planning season! While a fun time with the family is something desperately needed, travel anticipation can create an anxiety attack for those of us on the low-FODMAP diet. How to pack? What to eat?

On the plus side, these days, many restaurants and hotels are more willing than ever to accommodate dietary restrictions. And while asking for gluten-free can be helpful, it’s not a guarantee that the food is safe for a FODMAPPER (some gluten-free products contain fruit juice concentrates, honey or inulin).

So, what are the options? Well, I tell restaurant servers that I don’t tolerate wheat, onion, garlic, and certain seasonings, which helps.  I also request hotel rooms with a refrigerator and electric kettle (or I bring a travel size one) so I can make a few items.  Low-FODMAP snacks in an airport include bags of popcorn, bananas (enjoy about 1/2), or mixed fresh fruit (no watermelon), bags of peanuts, potato chips, tortilla chips, or cheese sticks.

I also pack a few low-FODMAP essentials:

Dr. Rachel’s Top 10 List for a Low-FODMAP Trip Made Easy

  • 1. Low-FODMAP Energy Bars: Many options for low-FODMAP energy bars and snacks exist.  Get familiar with your tolerance, and shop around for your favorite choices.  While I miss my low-FODMAP Happy Bars, I can tolerate certain GoMacro, Nature Valley, and Enjoy Life products.  You may want to make some Low-FODMAP Oatmeal Chocolate Chip Energy Bites for the plane.

  • 2. Tea: Since I don’t tolerate coffee well, I drink decaf green tea and regular green tea a LOT. I also LOVE Runa® Guayusa, as it gives me a great caffeine wake-up (note: while I have no problem with Runa Guayusa, it has not been formally tested for FODMAPs so check your tolerance prior to large consumption).

  • 3. Instant oatmeal: A MUST for me. I make these in the hotel room (using a disposable cup) for a filling late-night snack or breakfast. I often stir in protein powder (next!).

  • 4. Protein powder: Good to add to oatmeal, or your beverage of choice. I put it in a baggie or a small container (remember to pack a plastic spoon).

  • 5. Small bags of peanuts, or your favorite low-FODMAP nut: I usually pack two to three a day for different snacks. Peanuts are convenient, filling and very inexpensive when bought in bulk.

  • 6. Something sweet: Not essential, but I have a sweet tooth. I’d rather have something good for my tummy, then start yearning for airplane cookies or chips. Squares of dark chocolate, Jolly Rancher candy, or See’s lollipops are handy for my pocket/purse and reduce cravings for other decadences. I’m also a big fan of Adora® dark chocolate calcium supplements; I never forget to take my calcium!

  • 7.  Condiments (no high fructose corn syrup): Packets of organic ketchup (minimal seasonings are usually tolerated) and mayonnaise (Hellman’s®/Best Foods Light is my fave).

  • 8. Pouches of tuna or salmon (no refrigeration required): Enjoy plain or with your mayo (see above). Minimal spices in these are usually tolerated.   Throw on a salad, or eat from the pouch mixed with a handful of almonds.

  • 9. Packets of peanut or almond butter: Spread on your bun, add to some low-FODMAP yogurt, mix with fruit, or just enjoy plain.  Yum.

  • 10. A low-FODMAP bread choice: I like to have some buns or wraps on hand. That way, you can order some sandwich meat or eggs and use your own bread. You can also spread your peanut butter with sliced banana, or whip out your tuna! Tons of options. See my low-FODMAP Grocery Shopping blog for some ideas.

Remember to have fun, enjoy low-FODMAP eating and feel free to check out over 500 low FODMAP recipes right here on the blog.

You may also want to read my low-FODMAP Fast Food Blog, low-FODMAP Options at Starbucks, and blog on low-FODMAP food at Chipotle and Taco Bell.

Be healthy and happy,

Rachel Pauls, MD

P.S. Did you know that I have a COOKBOOK ?!

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Be healthy and happy,

Rachel Pauls, MD

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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More about me


Low-FODMAP Options at Starbucks: Coffee, Bakery and More!
Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes
Dr. Rachel’s Top 10 Favorite Low-FODMAP Food & Snacks
Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free